8. Switch to blue plates
The color blue is regarded as a natural appetite suppressant. You do not need to wear a pair of blue-lens shades while eating; just use blue plates.
9. Do not buy any prepared food
This are foods that lists sugar, corn syrup or fructose among the first 4 ingredients on the label. You ought to find a lower-sugar version of a similar type of food. If you cannot find one, grab a piece of fruit instead. Search for sugar-free varieties of foods such as mayonnaise, ketchup and salad dressing. You should also avoid partially hydrogenated foods, and search for foods with more than two grams of fiber per every 100 calories in all grain products.
10. Avoid white foods
There is some scientific authenticity to today’s lower-carb diets. Huge amounts of simple carbohydrates from added sugar and white flour can wreak havoc on your blood sugar hence result to weight gain. While avoiding white rice, white flour, sugar, however, you ought to eat plenty of brown rice and whole-grain breads. A Harvard study comprising 74,000 women found that those people who eat more than two servings of whole grains per day were 49% less likely to be overweight compared to those who ate the white stuff.
11. Exercise in the Morning
Studies show that people who exercise in the morning tend to work-out harder compared to those who exercise during other times in the day.
12. Increase metabolism by getting more sleep
We not only crave unhealthy comfort foods when we are feeling tired, but our sleep levels also tend to be linked to our hormone levels. People that are deprived of sleep usually experience more secretions of the cortisol hormone; hence they are more stressed. This is likely to trigger fat storage. Sleep deprivation also causes fluctuations in hunger hormones ghrelin and leptin, which dictate whether you are full or hungry.
13. Build muscle
Muscle tends to burns calories at a higher rate compared to fat. Even when you consider yourself as being active it is important to incorporate strength training into your fitness routine.
14. Get support
Losing weight; regardless of the pounds involved requires true commitment. As a result, it is not a surprise that people with support from family or friends tend to experience more success with fitness regimes and healthy eating. You should share your goals with family and friends whom you think will be supportive along the way. It is good when they are aware of your biggest challenges so that they are there when you need positive words of encouragement and motivation.