15 smart tips to help you lose weight

1. The approximate daily rate of kilocalories at which you will not gain weight can be determined by this formula Divide your weight in kilograms by 0.45 and multiply by 14. Weight in kg: 0.45 X 14

If you want to not just stay in shape, but lose weight, do the same calculation, but substitute the desired one instead of the real weight. By sticking to this low figure, you will lose kilograms - albeit slowly but surely.

2. Sprinkle cinnamon over porridge, yogurt, coffee, and any other food that pairs with this spice. It has the ability to speed up metabolism, and just half a teaspoon a day will help you lose about a kilogram in a month.

3. If you eat at the office, don't eat at your desk. Studies show that sitting in front of a monitor or TV screen, people consume an average of 250 kilocalories more.

4. Laugh more often. 10-15 minutes of laughter daily increases weekly calorie expenditure by 280 kcal.

5. Due to the fiber content and low calorie content, carrot juice helps to lose weight by 1.8 kg within 1.5-2 months. The consumption rate is 1 glass (200 ml) per day.

6. Take calcium tablets. This trace element promotes the breakdown of fats and makes this process 2.6% more efficient.

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7. While exercising or even just walking, listen to upbeat music - it motivates you to be physically active and will help you to work out longer.

8. Don't cut out lean red meat from your diet. Protein-rich foods help build muscle mass, and muscle tissue burns far more calories than fat, even at rest.

9. Drag your friends to the fitness club. According to statistics, people who play sports with a group of friends lose weight 30% more than single athletes.

10. Eat less salt and more hot red pepper. A salt-free diet will help get rid of excess fluid, and pepper contains the substance capsaicin, which speeds up metabolism by 25%.

11. Take glucomannan

A fiber called glucomannan has been shown to promote weight loss, according to separate studies. This type of fiber absorbs water and takes longer to digest, making you feel fuller and helping you eat fewer calories. Studies show that people who take glucomannan lose slightly more weight than those who don't. You can find glucomannan supplements not only in pharmacies, but also on the Internet.

12. Eat Less Added Sugars

Added sugars are one of the worst ingredients in the modern human diet. Most people abuse them. Studies show that consumption of sugar (and high fructose corn syrup) is strongly associated with an increased risk of obesity as well as diseases, including type 2 diabetes and heart disease. If you want to lose weight, cut down on added sugars. Be sure to read the ingredients, because even so-called healthy foods can be high in sugar.

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13. Eat Less Refined Carbs

Avoiding White BreadRefined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. For example, white bread and pasta. Research shows that refined carbs can quickly spike your blood sugar levels, making you feel really hungry and increase the amount of food you eat for hours. Eating refined carbohydrates often leads to obesity. If you have carbohydrates in your diet, make sure they contain natural fiber.

14. Try a Low Carb Diet

If you want to experience the benefits of carb restriction, go all the way and try a low carb diet. Numerous studies show that eating like this can help you lose 2 to 3 times more weight than a standard low-fat diet and improve your health at the same time.

15. Use small plates

Using smaller plates has been shown to help some people automatically consume fewer calories. However, plate size doesn't seem to affect everyone. It affects those who are overweight more.