Being overweight and obese have been linked to many physical, social, and economic problems on individuals. Gaining excessive weight diminishes physical attractiveness, causing low self-esteem. Obesity hinders normal movement and hampers participation in many activities. But that is not all. Obesity in adults triggers type 2 diabetes, heart diseases, certain types of cancers, high blood pressure, among other problems.
Adopting of healthy living conditions is one of the best ways of preventing and controlling the health problems listed above. A healthy diet and an active physical life help in weight loss and limiting weight gain. However, intensive physical exercises and dieting can be quite taxing, for most people. Discussed below are some simple practices that require minimal effort to help you lose weight.
Eating In front Of A Mirror
Looking in the mirror when eating enables you to reflect on your goals and inner self, thus reminding you of the need to lose weight. We tend to rationalize our actions and behaviors with what the society expects from us. In essence, the mirror helps individuals to critique their choice of actions, just as they would judge others. the Feeling of discomfort, arising failure to reach our goals, pushes us harder to adopt healthier eating habits.
Starring At The Blue Color
The blue color has been proven to be an appetite suppressant. Therefore, serving your food on a blue plate will help you to cut down on your appetite. Other ways of incorporating the effect of blue color in appetite suppression include putting a blue light in your refrigerator, wearing a blue dress while eating, using blue table cover, and using healthy blue-colored food dyes in food. Also, avoid orange, yellow and, red, since they encourage eating.
Walking for 5 minutes after every 2 hours
This practice will keep you active and help in digestion of food. Also, it will keep at bay food cravings, more so, snacks, which are one of the biggest causes of weight gain.
Dispose of Your ‘Fat Clothes’
Discarding your ‘fat clothes’ and purchasing newer ones, as you shed off more weight, will serve as a reminder to always keep your weight within control. The idea of having to invest in a new wardrobe will be a great motivation to guard against any more weight gain.
Putting Your Fork And Spoon Down Between The Bites
Take time to chew your food adequately between bites as you engage in stories with your dinner partner. Fullness signals from the brain usually lag those from our stomachs by 20 minutes. Therefore, adopting this practice will signal our brains that we no longer need food, causing a feeling of satiety.
Brushing Your Teeth After Every Meal
Keeping your mouth clean and fresh after every meal will signal the brain and brain the mealtime has already passed. Therefore, this practice will suppress your appetite and keep you from thinking about food until the next mealtime.
Avoid Eating In Larger Groups
We tend to eat more food when in larger groups, majorly because we spend more time eating. therefore, it is advisable to eat in smaller groups and spend more time in conversations. Also, you should sip more water between meals, to limit your food intake.