9 Proven Techniques That Will Help You Lose Weight Faster
When it comes to losing weight, people are advised to do all sorts of crazy things.
Most of these hacks and tips are myths that have no evidence behind them.
Below are 9 proven weight loss techniques that will help you lose weight faster.
Ready? Let’s get started!
1. Drink Water, Especially Before Meals.
Drinking water helps boost your metabolism by up to 30% over a period of 1 hour.
This helps you shed a few pounds. In fact, one study revealed that drinking half-liter of water (17 ounces) half an hour before meals, helped dieters reduce their consumption and lose 44% more weight compared to those who didn’t drink water before their meals. (1)
2. Eat at a Normal-Slow Rate.
Studies suggest that if you want to lose weight, eating more slowly can help you eat less. It leads the mind to believe that you’ve eaten more, but it also gives extra time for the body to digest food.
Corby Martin and his colleagues at the Pennington Biomedical Research Center have found that the most effective speed rate for reducing appetite is a combination of normal-slow rate. (2)
This means that you need to start at your normal speed and then drop to a slower rate.
3. Avoid Eating While Being Distracted.
People tend to eat more when they’re distracted.
Avoid eating while watching TV, reading a magazine or a book. Even eating while chatting with others, is found to increase your intake. (3)
4. Use Smaller Bowls.
In a study, guests have been asked to help themselves to ice cream and were given different sizes of bowls and spoons. (4)
The finding revealed that those who had been given larger spoons and bigger bowls have much more than those who had been giving smaller spoons and bowls.
So try using smaller bowls, plates, and cutlery if you want to cut down on your eating.
5. Keep it Out of Sight.
Placing food or drink out of sight or moving it away, or storing it in a place that is difficult to access, can reduce your consumption.
Instead, try placing fruits on the counter so you can snack on them.
6. Keep a Food Diary.
Scribbling down what you eat in a food diary, or a journal or even post-it note has been found to help people lose twice as much weight as those who didn’t keep track of what they’re eating.
Becoming aware of what you’re eating on a daily basis can help you break your bad eating habits and consume less.
7. Use More Energy.
The recipe for losing weight is to eat less and exercise more. You don’t have to spend hours at the gym, a 30-minute walk can be ideal.
You can also include more moving in your daily routine by using the stairs more often or parking farther.
8. Avoid exercising in front of mirrors.
Whether you’re exercising at home or at the gym, try to avoid floor-to-ceiling mirrors.
A study conducted by Kathleen Martin Ginis and her colleagues at McMaster University revealed that those who constantly saw themselves in the mirror while exercising ended up feeling significantly more exhausted than those who face a wall. (5) I
n fact, mirrors encourage people to focus on their less-than-perfect bodies. This can increase their self-consciousness and social comparisons.
9. Put a Mirror on Your Kitchen Wall.
While exercising in front of a mirror can do more harm than good, eating in front of a mirror, on the other hand, can be beneficial.
A study conducted by Stacey Sentyrz and Brad Bushman, at Iowa State University, suggests that eating in front of a mirror can help you lose a few pounds. (6)
This is explained by the fact that seeing your own reflection makes you more aware of your body.
People are constantly looking for a secret formula that will make them lose a significant amount of weight in the shortest period of time.
The truth is overnight success or transformation doesn’t exist.
People get where they are because of the efforts they put over a long period of time. Their small, seemingly insignificant steps completed consistently over time will create a radical difference.
Understanding this Compound Effect will set you on the right path to weight loss.
Did I miss anything?
Now I’d like to hear from you.
Which techniques from today’s post are you going to try first?
Or maybe I didn’t mention one of your favorite techniques.
Either way, let me know by leaving a comment below right now!
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Portions of this article were adapted from the book 59 Seconds: Think a little, change a lot, © 2009 by Richard Wiseman. All rights reserved.