If you want to lose weight quickly, keep this next to you when you eat.

If you want to lose weight quickly, keep this next to you when you eat.

 

 

When losing weight, regular exercise and a controlled diet are essential. However, if these methods alone aren't enough to shed pounds, cultivating healthy lifestyle habits can also be a solution. What are some weight-loss habits?

 

◇Eating in front of a mirror

 

Placing a mirror near the dining table can help you control your portion size.

In fact, a study from the University of Central Florida in the United States found that people who ate cake in a room with mirrors felt less hungry and satisfied than those who did not.

On the other hand, there was no difference when eating salad. The research team analyzed that this is because seeing oneself eating in the mirror facilitates self-objectification. Eating unhealthy foods like cake and cookies quickly leads to the realization that one is consuming fattening foods, which leads to psychological discomfort and a decrease in appetite.

◇Drink lemon water

 

Drinking lemon water is also good for weight loss.

Lemon water helps control food intake by providing a feeling of fullness. Rich in minerals and citric acid, it also boosts metabolism. Polyphenols and pectin found in lemons prevent fat accumulation and improve blood cholesterol levels. A study conducted at Children's Hospital Oakland in the United States found that overweight women who drank a lot of lemon water lost both weight and fat compared to those who didn't. However, lemons are highly acidic, with a pH of 2-3, so those with sensitive stomachs should avoid drinking lemon water.

 

◇Weigh yourself frequently

 

Getting into the habit of weighing yourself once a week can also help you lose weight.

Frequent weighing yourself not only helps you lose weight but also helps you maintain it, preventing the yo-yo effect. A University of Pittsburgh study of 1,042 adults found that those who weighed themselves daily lost 1.7% of their body weight over the course of a year. However, those who didn't weigh themselves daily experienced minimal weight gain. The research team concluded that regular weighing increases awareness of one's physical condition and motivates people to improve their lifestyle habits, including eating and exercise. However, frequent weighing is not recommended for those with eating disorders such as bulimia or anorexia. Because it can have negative psychological effects, it's best to consult a specialist before developing a healthy diet plan.

 

◇Sleep in the dark

 

Sleeping in a dark environment by blocking out all light is also good for weight loss. .

Exposure to light during sleep disrupts your circadian rhythm and reduces your metabolic rate. Melatonin secretion, which is normally secreted at night, is suppressed, and cortisol secretion, which should be abundant in the morning, becomes irregular. This also hinders leptin production, which is influenced by cortisol. Leptin is an appetite-suppressing hormone, and its inactivity can lead to weight gain. Even small amounts of light stimulate the optic nerve, affecting melatonin secretion. Therefore, for effective light blocking, it's recommended to wear a fitted eye mask or use thick blackout curtains.

 

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I prefer lemon water these days

I'm drinking Asabi,

If you drink it before a meal

I think my food intake has decreased significantly.