Reaching the desired weight can sometimes be a real challenge. Are you one of those people who regularly go to the gym and have already changed their diet? Despite strong will and discipline the scale does not move? Sometimes very small changes in everyday life can be the solution to your problem. So do not give up immediately – we shall give you some ideas what habits you should change to lose weight effectively!
Table of Contents
- How to lose weight effectively – no coffee right after getting up
- Too little sleep is one of the most common weight loss mistakes
- Weight loss tips – start the day relaxed
- How to lose weight effectively – Mobile phone in bed is bad for your health
- Useful weight loss tips – skipping meals is not a good idea
- Consuming the same foods every day
- Weight loss tips – Avoid too much diet products
- Eating in front of the TV is another weight loss mistake
- Common weight loss mistakes – Eating too fast
- How to lose weight effectively – Snack between meals during the day
How to lose weight effectively – no coffee right after getting up
The first sip of coffee early in the morning – who does not love that? A morning without a cup of coffee is unthinkable for most people. But if you grab the “black gold” right after getting up, it will not do any good to your body. Even if you wake up in the evening and drink some water, in the morning you are usually always dehydrated. All caffeine-containing drinks, including various teas, deprive your body of water and in this way increase your appetite. So if you want to boost your metabolism properly, you should first have a glass of lukewarm water. Drinking coffee on an empty stomach can also cause many gastrointestinal complaints.
An interesting fact is that the coffee does not always have the desired effect on the body. An important role is played by the release of the anti-stress hormone cortisol, because in principle it has the same effect – it makes us alert. The hormone is produced three times a day – between 8 and 9 o’clock, 12 and 13 o’clock and 17 and 18 o’clock. That is why we recommend that you refrain from the tasty drink during these hours. The excess caffeine will only make you stressed, unbalanced and restless.
Too little sleep is one of the most common weight loss mistakes
If you stay awake after midnight too often, you will undoubtedly sabotage your diet! A good sleep is essential for weight loss. When you do not get enough sleep (less than 7 hours) the body produces much more ghrelin. The hormone is responsible for controlling satiety and hunger and preventing the fat stores from being broken down. Insufficient sleep evokes a state of stress for your body, which slows down metabolism and in turn can even lead to an increase in weight. Always try to sleep between 7 and 9 hours – this will not only help you lose weight, but will also make your face look fresh and beautiful. In addition, the body burns about 70 calories per hour during sleep, which can only be beneficial.
Weight loss tips – start the day relaxed
Do you use the snooze function too often? Then you should change this as soon as possible. The stress in the morning causes the release of cortisol and this prevents the body in building up proteins. Even worse, the proteins are pulled out of the muscles and converted into glucose to provide the body with the necessary energy. High levels of stress hormone can also lead to hunger attacks. What you can do about it, is to get up a little earlier and learn how to handle stress better. Stress reduction is different for each individual – try different methods and find out what works best for you. This could be sports, yoga or relaxing music.
How to lose weight effectively – Mobile phone in bed is bad for your health
Do you take a last look at Instagram or Facebook before falling asleep? The light of smartphones or tablets prevents the production of the sleep hormone melatonin, so you should avoid looking at your phone in bed. The consequences of a disturbed sleep rhythm can be hunger which, of course, will have a negative effect on your weight loss. So if you want to do something good for your body, you should turn off all electronics about 2 hours before going to bed.
Useful weight loss tips – skipping meals is not a good idea
Although many people believe that less food always leads to weight loss, unfortunately this is not the case. If you skip meals too often, your body will assume that it is starving and automatically switch to economy mode. In this way it tries to protect the reserves and saves most of it as fat to prepare for the next long time without food. Reduced food intake can prevent achieving the desired weight. Always try to eat at least 1200 kilocalories per day. Three healthy meals a day are the rule of thumb. If you are out during the day, it is hard to get a decent and healthy meal. Therefore, we recommend that you always prepare your food at home and take it with you to work.
Consuming the same foods every day
Humans are real creatures of habit. Although it seems very convenient for most people to always eat the same thing every day, it can quickly become boring. Also, if you nibble on the same salad every day or drink various protein shakes, your body eventually gets so used to them, that it stops responding. In this way it starts burning much less fat than it could. A varied diet helps building up a very species-rich intestinal flora.
Weight loss tips – Avoid too much diet products
Nonfat yogurt or coke without sugar – nowadays just about every product has a light version. Unfortunately, most of the advertised foods contain harmful chemicals and additives. In addition, they taste only half as good and almost always cost double. According to a study, people who choose the Light version of products consume almost 30% more calories than those who use the original. Focus on foods containing healthy fats – such as raw nuts, Greek yogurt, kefir, avocados.
Eating in front of the TV is another weight loss mistake
Relaxing on the sofa, watching a movie and enjoying a delicious meal – that is how many people look after work. Unfortunately, TV distracts you while eating and you tend to eat much faster and in larger quantities. One of the best weight loss tips is to learn to listen to the signals from your body! Even if you feel like having a snack while watching a movie, try raw vegetables with a delicious dip or with a handful of raw nuts.
Common weight loss mistakes – Eating too fast
It takes about 20 minutes to the brain to realize that you are already full. If you eat a meal within 5-10 minutes, you will still be hungry and it is very likely that you will eat more. Eating fast not only increases weight, it’s also responsible for a whole range of health issues like increased risk of type 2 diabetes or insulin resistance. A study found that fast-eaters suffer 3 times more often from these problems than people who are eating slowly. You want to know how you can change this habit? First, try to chew each bite well and for a long time – the better the food is chewed, the better your stomach will feel.
How to lose weight effectively – Snack between meals during the day
Nibbling between meals certainly prevents weight loss. When it comes to snacks, quite often people make mistakes. Even if the snack seems harmless at first glance, it adds hundreds of calories to your diet. To avoid this, we recommend that you plan your meals and snacks more carefully, prepare the food yourself and keep a diary. Many people confuse hunger with thirst – so try drinking a glass of water first.