15 Underestimated Weight Loss Tips That Really Work – Eat That, Not So – Lose 20 pounds in a month diet plan


If you want to approach your weight loss efforts as a scientist would, the principle of decision-making should be one of simplicity. Most of the time, the simplest solutions are also the ones that bring us the best results, and this is very much the case when it comes to rapid weight loss.

And what’s simpler than identifying your existing daily habits and making a small change to (literally) tip the scales in your favor? BJ Fogg, a behavioral scientist at Stanford University and author of a new book Small habits: small changes that change everythingagrees with this approach.

“It’s easier to create habits and change than most people think, and it’s faster than most people think,” Fogg told NPR. According to his research, all you need to do is reduce the new habit you want to create to the smallest and simplest shape, and then find a way to apply it to an existing habit in your daily routine.

“You make it so simple that you don’t seem to have an excuse not to. So, even when you’re in a hurry or you’re sick or distracted, it’s so small that you can do it.” he adds.

By lightly changing the parts of your daily routine that don’t require much thought or effort, you’ll avoid having to make huge changes – a plan that usually prepares us for failure. So before you sign up for a complicated diet plan or hire an expensive personal trainer, make sure you take advantage of these simple, effective, and underestimated ways to lose weight. And to lose even more weight, you won’t want to miss out 22 meals to melt belly fat in 2022.

Thermostat programming
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An amazing new study published in the journal Diabetes suggests that just blowing up the air conditioner or reducing the heat in the winter can help us attack belly fat while we sleep. Lower temperatures subtly increase the effectiveness of our brown fat deposits – the fat keeps you warm, helping you burn the fat stored in your stomach. Participants spent several weeks sleeping in bedrooms with different temperatures: 75 degrees neutral, 66 degrees cool and 81 degrees. After four weeks of sleep at 66 degrees, the subjects almost doubled their volume of brown fat. (And yes, that means they’ve lost belly fat.)

Coffee
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Drinking coffee can help you lose weight and reduce body fat. In fact, consuming four cups of coffee a day could reduce body fat by about 4%, according to a recent study. Just make sure you don’t use the 7 things you should never add to your coffee. A cup of coffee has almost zero calories. A cup of coffee with cream and sugar has 80 calories. If you drink two cups a day, learning to eat black will save you 14 pounds in a year!

granola yogurt
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Not around the waist, but on the plate: a new report from the Credit Suisse Research Institute found that more and more of us are choosing whole-fat foods at the expense of skimmed, lean, fat-free or other modern lean names. And while many health organizations, such as the American Heart Association, still want to reduce fat – especially saturated fat – this tendency to be full of fat can be a healthy rebellion against those decades-old beliefs, according to studies. recent. Click here to discover the Top 20 Fatty Foods for Weight Loss!

Red Apple
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They are the best fruits for weight loss. That means Pink Lady apples, watermelon, red grapes and raspberries. Higher levels of nutrients called flavonoids – especially anthocyanins, red fruit color compounds – soothe the action of fat storage genes. For example, research at the University of Western Australia has found that Pink Lady apples have the highest levels of flavonoids, antioxidants that are believed to keep the body in top condition.

Pu erh tea
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This fermented Chinese tea can literally reduce the size of fat cells! To discover the crusading powers of beer, Chinese researchers divided the rats into five groups and fed them various diets for a period of two months. In addition to one control group, there was one group that received a high-fat diet without tea supplements and three additional groups that were fed a high-fat diet with different doses of pu-erh tea extract. The researchers found that tea significantly reduced the levels of triglycerides (potentially dangerous fats found in the blood) and belly fat in high-fat diets. Although sipping tea may have slightly different results in humans, we believe that these findings are promising enough that it is still worth preparing a steaming hot cup.

Overweight woman trying to grab her pants
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Wearing jeans at work wears out your belly. Researchers at the University of Wisconsin found that people who wore denim to work took almost 500 more steps (about a quarter of a mile) during the day than they did on more formal outfits. Sure, you might feel more elegant in your suit, but losing the extra belly fat will make you see your jeans in a different light and feel more confident no matter what you wear.

Plate of fruit - slices of black mandarin apples - and bowls of banana strawberries
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The smell of fresh green apples and bananas reduces appetite and makes sugary desserts less appealing, studies have shown. Scientists suggest that this is because the product makes you subconsciously think about making healthier choices. If a fruit basket on your desk attracts too many flies, try a simpler idea, such as a scented shea butter lotion, which will have the same effect. (If you eat the apple instead of sniffing it, choose the red one.)

bowl of oatmeal with berries, nuts and chocolate
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Does your crazy morning routine leave you little time to do more than just throw a bowl of cereal before running out the door? If so, put the spoon down and listen! Research has shown that eating oatmeal is more satisfying than cold products and can help you lose weight. Because instant varieties are not always nutritional champions, it is best to use the slow-cooking variety.

Table with jars of candy
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A recent study found that fantasies about eating a whole packet of your favorite candy before pampering it can make you eat less. For the study, the researchers asked participants to imagine eating 3 or 30 M&M, and then invited them to use some of the candy as a “taste test.” Those who imagined eating a lot of M&M actually ate the least.

friends who train
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It’s hard to work out before meeting friends for drinks, so get away with it. . . training, of course. A better idea: Tell your friend to meet you at the gym. You can socialize, get in shape, and keep the bar going afterwards. This trick also works with spouses: A recent one JAMA Internal Medicine A study of nearly 4,000 couples found that people are more likely to adhere to healthy habits, such as exercise, when teaming up with their partner.

melon
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Although all fruits are healthy, a handful of them are supreme when it comes to frying fats and bloating the belly. Researchers at the University of Kentucky have found that eating watermelon can reduce fat accumulation, while another large group of minds have found that honey can drive away water retention and bloating. Spend ten minutes cutting these slimming fruits for the next week. Enjoy them as a snack, throw them in yogurt or add them to salads. Watermelon is also one of the 50 best foods for him – in bed – share it with the man in your life.

put a bowl of soup in a dinner bowl
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Although it may seem counterintuitive, eating before going to a business dinner or happy hour can lead to weight loss. A series of Penn State studies published in the journal Appetite found that eating an apple or broth soup before eating at the restaurant can reduce your total calorie intake by 20%. With an average meal at 1,128 calories, saving 20% ​​once a day can help you lose up to 23 pounds this year.

Fish oil supplement
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Need some help getting started or losing weight? The best bet may be to return to the sea. It may sound a little unappealing, but fish oil is one of the best nutrients for the human body. According to the NIH, fish oil (which can be consumed by eating fish rich in omega-3 fatty acids such as tuna, salmon, mackerel and sardines or taking supplements – whichever suits you best in your lifestyle) decreases triglycerides in those with diabetes and heart problems by up to 20 to 50 percent. That’s not all these fish can do for your figure. Research suggests that fish oil may also help stimulate weight loss by helping you feel full, according to a study published in Appetite.

Turkey sliced ​​cheese
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In a few seconds: place a slice of Swiss cheese on a cutting board. Cover with a slice of delicate turkey and a tablespoon of hummus or guacamole. Wrap like a jelly roll and eat. You will save no less than 200 calories compared to your regular lunch.

raw organic dried kamut grains
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Trending antique cereals, it will fight quinoa and teff for space at your table. Originally from the Middle East, kamut, also known as Khorsan wheat, is rich in heart-healthy omega-3 fatty acids, high in protein and low in calories. Half a cup has 30% more protein than regular wheat (six grams), with only 140 calories. Kamut consumption reduces cholesterol, blood sugar and cytokines, which cause inflammation throughout the body, a study published in European Journal of Clinical Nutrition found. Kamut is a good source of zinc, iron and B vitamins, all of which will help you maintain a high level of energy so that you can burn more calories throughout the day, helping your weight loss efforts. Throw it in salads or eat it as a side dish yourself. Such a quick change can make you melt your fat fast, along with these secrets about 14 ways to lose your belly in 14 days.



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