There are many reasons why you should get rid of the extra weight, but a lot of people don’t like going on diet or limiting their choice of food. Luckily, there are researches which found effective ways to lose weight, which don’t include giving up your favorite, delicious food. Here is some advice that is easy to follow and that will help you lose the extra weight.

  1. Take small bites and chew them thoroughly

Scientists have shown that the human brain needs time to process the information that the stomach is full and you are no longer hungry. Because of that, if you chew slowly you will lower the intake of food, which means you’ll eat less without noticing. Start with small bites and instead of swallowing fast; chew them 10-20 times.

  1. Don’t miss breakfast

If you are in a hurry in the morning and you don’t have time, try to get up a minute earlier to have breakfast or buy something to go and have it on your way to work. Choose a breakfast that is rich in fibers and proteins, like oatmeal or yogurt. This will give you enough energy for the whole day and will make you feel full.

  1. Be active

Losing weight doesn’t only depend on the food that you eat, but from the physical activity that you do before the meals. If you are more physically active during the day, you can have the body that you dream about faster. It is important that you move as much as you can. Walk up the stairs instead of taking the elevator, or walk to work instead of going by car or buy a bike for shorter trips.

  1. Enjoy family dinners

Scientists say that having dinner with your family has a couple of benefits. First of all, talking will make you eat slower and less, and at the same time, you’ll feel full. Secondly, home-cooked meals don’t contain the same amount of preservatives and additives like bought or frozen food. Third, you’ll have a better relationship with your family.

  1. Instagram might help

Do you take photos of your meals and post them on social media? If you do that it is good for you. Psychologists say that you should take photos of your meals. In this way, you can go through the pictures and see what you ate. This method will remind you about what you ate during the day and help you steer away from eating too much.

  1. Treat yourself to something sweet

For a lot of people say goodbye to sweets while on a diet is the worst part. However, recent researches show that you don’t have to do that. It has been discovered that there is nothing wrong about eating some chocolate from time to time, but without overdoing it. Before you have something sweet, ask yourself whether you want it so much. If the answer is “yes” treat yourself but in limited quantities.

  1. Sleep well

Researches have proven the connection between lack of sleep and increase of weight. Every adult needs 7-9 hours of sleep per night. Therefore, it is very important that you rest and avoid snacking in the evening. In addition, when the body is tired certain hormones show up which stimulate the feeling of hunger.



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