This is why you should change habits and not only your diet if you want to lose weight This is why you should change habits and not only your diet if you want to lose weight

This is why you should change habits and not only your diet if you want to lose weight

Changing your diet is just one leg of the process. But habits are what make it last!

These simple tips will help you stay lean for longer:

 

1- Smaller plates can do big things


Serving the same meal on a smaller plate can help you consume less food, with the same amount of satisfaction. It’s all about an optical illusion, seeing the white space when you use big plates just make your brain think there’s food missing, with smaller plates is the opposite effect.


2- Switch to blue


Better yet, make your small plate blue. Studies show the color blue has the least appealing contrast to most food, acting as an appetite suppressant. Of course, be careful not to eat blue food. Another study found that people eat more when their plates matched the color of the food on it.


3- The more you chew the better


Eating slowly is probably the simplest trick on this list, and it comes with serious benefits. It takes the brain about 20 minutes to register fullness, so you need to give your body time to get there.  Chewing each bite more it will give time to your brain to understand your stomach is full. Start chewing each bite 20 times and work your way up to 40.


4- Go for a walk


Light physical activity after a meal stimulates your GLUT receptors (they transport glucose), causing your muscles to absorb the glucose you consumed. This prevents spikes in insulin levels, the ones that give you a burst of energy and then leave you drained and hungry shortly thereafter—just another benefit of the 10-minute walk.


5- Cool off


You have bad fat (white fat) and you have good fat (brown fat). Brown fat burns energy (aka calories) to keep your body warm. You can activate it and may thereby accelerate fat loss by exposing your body to cold temperatures. Take a cold shower, turn the thermostat down, or drink ice water. Most of your brown fat is located on your neck, chest, and upper back.

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