12 easy ways to lose weight fast in 2022
When it comes to losing weight, you know the drill: eat fewer calories and burn more. You also know that most miracle diets and crash diets don't work as promised. These expert tips will assist you in reaching your goal.
Keep a week's worth of food records.
Several studies have shown that people who keep a food journal eat about 15% less food than those who don't. Keeping track of what you eat is a simple habit for slim people. Watch out for weekends: a University of North Carolina study found that people tend to consume 115 more calories on weekends, especially through alcohol and fatty foods.
Also pay special attention to spreads, dressings, condiments in sauces, sugary drinks, and quick snacks. They can have a significant impact on your ability to lose weight.
Eat-in front of a mirror to lose weight
A study showed that eating in front of a mirror reduces the amount of food a person eats by one-third. Looking in the mirror and facing our standards and goals by looking in the eyes would promote weight loss. It will be easier to stop eating and remember why you want to lose weight this way.
Walking 5 minutes every 2 hours
equates to 20 minutes of walking at the end of the day. This quick workout will also keep you away from the unhealthy snacks that we tend to consume during our work breaks.
Don't buy prepared food
especially foods that have sugar, fructose, and corn syrup as one of their first four ingredients. You should be able to find a less sweet equivalent for these foods. If this is impossible, grab a piece of fruit instead! Look for low-sugar versions of foods like ketchup, mayonnaise, and salad dressing. Also, avoid hydrogenated foods and make sure foods contain at least 2 grams of fiber per 100 calories for grain products. Finally, a short ingredient list means fewer artificial flavor enhancers and empty calories.
Close your kitchen for 12 hours
After dinner, wash the dishes, clean the counters, turn off the lights, and, if necessary, lock the refrigerator and pantry. The kitchen is closed for 12 hours! Late-night treats significantly increase the number of calories you eat, according to a University of Texas study. Avoiding late-night snacking can help you eliminate 300 or more calories per day or 31 pounds per year.
Walk before dinner to burn calories and suppress your appetite.
In a study of 10 obese women conducted by the University of Glasgow, Scotland, 20 minutes of walking reduced appetite and increased satiety as effectively as a light meal.
Add 10% to the number of calories you think you are consuming each day
If you think you're eating 1,700 calories a day and you don't understand why you can't lose weight, add 170 calories to your estimate. Chances are, this number is closer to reality. Adjust your eating habits accordingly.
Find an online buddy
A University of Vermont study found that an online companion can help your motivation to lose weight. Researchers followed study participants for 18 months. Those who were assigned an online weight loss buddy were more successful at maintaining their weight loss than those who only had a support group that they could only meet in person.
After lunch, stick to water
You can choose between juice and a sweetened beverage for lunch. Stick to water instead of juice or soda for the rest of the day.
The average American consumes 245 calories per day from soda. That's about 90,000 calories per year, or... 25 pounds!
Studies show that in addition to calories, sugary drinks are not as filling as less sweetened drinks or healthy snacks.
Watch one less hour of television
A study of 76 college students showed that the more television a person watches, the more likely that person is to snack often and eat a lot at meals. So give up one show (there are probably some you don't particularly enjoy...) and go for a walk instead.
Clean something thoroughly once a week
Whether it's scrubbing a floor, a few windows, the shower, the kitchen tiles, or your car, a 150-pound person will burn four calories for every minute of cleaning they do. If you scrub for 30 minutes, you could lose up to 120 calories, the same amount found in a half cup of vanilla frozen yogurt.
Put less food in front of your eyes
It makes sense, the more food in front of you, the more you'll eat, no matter how hungry you are. Instead of using your largest plates to serve your meals, which are usually 25 to 35 centimeters in diameter, use salad plates instead, which are about 20 cm in diameter. Also, reduce the size of your coffee cup and juice glasses.
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