How often every year do you start a weight loss plan? Does it work? Weight loss doesn’t have to be so stressful or complicated. All you need to do is build simple, smart habits and watch the weight come off. I curated these 10 scientifically-backed habits to lose weight naturally and achieve your dream body in no time.
The Top 10 Scientifically-Backed Habits to Lose Weight Naturally
1. Don’t Overheat Your House
Research published in the Obesity Reviews journal found a link between reduced exposure to cold and increases in obesity in the US, UK, and other developed countries.
So, when exposed to cold, our skeleton’s muscles contract to generate heat, hence burning extra calories.
Additionally, we produce heat even in mildly cold conditions unless we’re shivering. So when the entire house is heated, we no longer have to adjust to different temperatures and, in turn, burn less energy.
2. Be More Optimistic
Every positive thought matters. So, focus on good thoughts and repeat your goals.
Try saying to yourself:
“I can say no to dessert.”
“I lost half a pound! That’s just great.”
“I can only eat the portion I placed on my plate.”
“Slowly but surely.”
These optimistic phrases help you achieve your goals quicker.
3. Avoid Eating While Watching TV or on Your Computer
The American Journal of Clinical Nutrition reveals that food ads, especially junk food ads, increase the appetite leading to overeating. Also, when we eat in front of the TV or computers, we neglect to notice how much food we consume.
Therefore, to become aware of how much you have eaten, you can try eating in front of a mirror. I know you’re thinking how ridiculous, but scientific data assure that when eating while looking in the mirror reduces your food consumption by one-third.
4. Eat More Nuts And Yogurt
According to research at the Harvard School of Public Health, eating nuts and yogurt is more effective for weight loss than eating vegetables and fruits.
Moreover, Louisiana State University research shows that people who eat nuts daily are 21% less likely to have a wider waistline and 25% less likely to be obese.
“Nuts are rich in plant protein, dietary fiber, and healthy mono and polyunsaturated fatty acids,”
explains Carol O’neil, lead researcher and professor at Louisiana State University.
“Therefore, nuts are satiating food that may help suppress appetite.” Additionally, nuts help you feel satiated. Hence, you will eat less and lose weight more effectively.
5. Add Hot Peppers And Spices To Your Meal
Consuming chilies and other hot peppers accelerates your metabolism and burns off the pounds. Likewise, cayenne pepper reduces appetite and burns calories faster, according to research from Purdue University.
6. 30 Minutes Of Exercise Daily
A healthy diet plan helps you lose weight, but combining good nutrition with physical exercise is more beneficial. Even low-impact activities, such as walking, are practical.
Researchers at the University of Copenhagen, Denmark, found that exercising for 30 minutes every day helps you lose 25% more than working out for an entire hour.
7. Eat Alone And Eat Slowly
In our fast-paced world, fast eating has become a bad habit. Ironically, it makes you feel less satiated, which leads to overeating. So, when your brain registers that your stomach is full, you’ve already eaten more than your body needs.
When you dine out, always choose the smallest portion. Take your time to read the menu. Even at a fast food place that sells hamburgers and unhealthy items, choose a light salad, Junior burger, or personal pizza. According to recent studies, if you don’t order a main dish, you will eat everything on the table even if you are already full.
Also, are you aware that eating alone is much better than eating with a group of friends? It has been proven that people eating in a group consume more food. When you spend more time at the table, you will not control how much you’ve consumed while talking.
Needless to say, you don’t have to eat alone all the time. However, try to bring to the table only what you’re going to eat, only your portion.
8. Read Food Labels
Food labels’ Nutrition Facts’ can help you lose weight by making healthy choices. A study published in the Journal of Consumer Affairs revealed that people who read food labels regularly are more likely to lose weight, especially women between the ages of 37-50.
9. Drink plenty of water
It would be best if you stayed well hydrated every day. Make it a habit to drink water in the morning on an empty stomach and a glass of water before sleeping. Water keeps your body hydrated, generates satiety, and speeds up your metabolism, all of which help you lose weight.
A clinical trial presented at the American Chemical Society meeting confirmed that drinking two glasses of water before eating helps a person lose weight and fight obesity.
10. Use Blue Plates and Napkins
A recent study revealed that the color blue decreases appetite. So, why not try some changes like decorating your table with a blue tablecloth, blue napkins, blue plates, and glasses.
This simple trick is called the psychology of colors, and some colors stimulate your appetite. Blue will do the opposite for you.
Bonus Tip: If you’re hungry, smell bananas.
A study of 3,000 volunteers who smelled these foods when hungry found that their appetites decreased, and the scales soon reflected the results.
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