backed ways to lose weight
Healthy habits can quickly go out the window when we’ve got a tight deadline, no time for the gym, and few options but take out food. Losing weight is no easy task, and doing it the healthy way can be even harder. We’re advocates for making small changes each day, rather than making drastic changes all at once. But it’s important to remember that just because a weight loss strategy works for some (even if it’s backed by scientific studies)it may not work for everyone. From drinking more water to eating from blue plates, we’ve rounded up some of our favorite weight loss tips to add to your daily routine.
Disclaimer: This article is not meant to be a comprehensive weight loss guide. Each entry may not be right for every individual. We at Greatist believe in providing readers with the information to make th burberry bags sale eir own healthy choices based on a variety of weight loss techniques. What’s appropriate for one person may not be best for his or her friend, mom, cousin, etc. As always, consult with a healthcare professional before starting any weight loss program. The colorbluecan act as an appetite suppressant because it has the least appealing contrast to most food. Research says toavoid plates that matchthe food served on them (like white plates and fettuccini Alfredo), because there is less of a contrast, which may prompt us to eat more. A small but potenti burberry bags sale ally useful trick!
2. Eat snacks!
Skipping outon snack time won’t necessarily lead to weight loss, sincelow calorie consumption can actually slow metabolism. Eating less than three times a day may benefit those who areobese, but research shows skipping meals throughout the day and eating one large meal at night can lead to some undesirable outcomes (like delayed insulin response) which may increase the risk of diabetes. Instead of forgoing breakfast or lunch, stick to a few meals a day with healthy snacks in between.
3. Peruse the perimeter
Next time you need groceries,circle the perimeterof the store before going in. This burberry bags sale isn’t a way to stalk out your prey, but actually a tactic to load up on the healthy stuff first. The edges of grocery stores generally house fresh produce, meat, and fish, while the inner aisles hold more pre packaged, processed foods. Browsing the perimeter can help control how manyunwanted additivesare in the grocery basket.
4. Stock the fridge
Make an effort to fill the fridge with healthy produce and proteins (from perusing the perimeter!). Keep lots of fresh fruit and veggies on hand. And for when the fruit basket goes barren, make sure the freezer is stocked withfrozen veggiemixes or berries (grab the bags full ofjustveggies, not the ones with butter laden sauces). You may be less apt to order out when you’ve got the makings of a healthy dinner right at home. And the good news is, healthy food doesn’t always have to bepricey.
Skipping breakfast in order to “save your appetite” for dinner probably isn’t a safety shield for late night noshing. While there’s still debate onhowimportant breakfast really is, not eating until the afternoon may lead to binging later on (ie. four servings of mashed potatoes). Make sure to stick areasonably sized breakfastwith plenty of protein; we tend to eat the same sized lunch and dinner regardless of how many calories we eat in the morning.
6. Get busy in the kitchen
We promise cooking doesn’t take long! Restaurants often use larger plates than the ones we have at home, and studies show that increased portion sizes result in increased energy intake, even if there’s a doggy bag involved. Why not start by makingthesehealthy meals in just 12 minutes or less (quesadillas, stir fry, and burgers, oh my!).
7. Prioritize the pantry
Take a little time out to toss the junk. If you’ve got some favorite not so great items you’d like to save as a treat, tuck them in the back of the pantry with healthier items, likewhole grain pasta, burberry bags sale rice, beans, andnutsup front. We know that just because the cans of tuna and a bag of lentils are right in front doesn’t mean you’ll forget the brownie mix altogether, but it’ll help keep the brownie mixout of sight, out of mind. Justseeing or smelling foodcan stimulate cravings, and increase hunger (especially true for junk food).
8. Serve “restaurant” style
Instead of lining up the breadbasket, entire casserole, and salad bowl, right on the table, leave food on the kitchen counter (away from reach). When you’ve cleaned your plate, take a breather then decide if you really want those seconds. Changing up the environment, like by leaving food by the stove, can help reduce food intake.
9. Use smaller plates
History shows plate sizes have increased over the past millennium. When it’s time to sit down for dinner, choose a size appropriate plate or bowl. Using asmaller plate(8 10 inches) instead of a tray like plate (12 inches or more) can make us feel fuller with the same amount of food. How does this magic trick work? The brain may associate thewhite spacewith less food, plus smaller plates generally lead to smaller portions. Research showsmusicthat has 180 beats per minute like, say, “Hey Ya” by OutKast will naturally prompt a quicker pace. Plus, music serves as a distraction, which can help take attention off a grueling gym sesh.
56. Avoid injuries
Right when you’re all gung ho about hitting the gym and getting fit, there’s nothing worse than a pulled hammy or pesky shin splints. Read up on how to avoid the most commonyogainjuries (often from over stretching and misalignment), andrunninginjuries (like stress fractures, pulled muscles, and blisters) to make sure you’re intip top shapeto get in shape. Make sure to get in a goodwarm up, too. Studies show we perform our best and better avoid injury after warming up.