If you want to lose weight quickly... Keep 'this' next to you while eating.

If you want to lose weight quickly... Keep 'this' next to you while eating © Provided by Health Chosun

 

When losing weight, regular exercise and dietary control are essential. However, if these methods alone don't lead to easy weight loss, developing healthy habits in daily life can also be helpful. What habits help with losing weight?

Eating in front of the mirror

Placing a mirror near the dining table helps regulate your eating amount.

According to a study conducted by Central Florida University in the United States, people who ate cake in a room with a mirror experienced less appetite and satisfaction compared to those who did not.

On the other hand, there was no difference when eating salads. The research team analyzed that this is because it becomes easier to self-objectify when checking one's own eating through a mirror. When eating unhealthy foods such as cake and snacks, people quickly realize that they are eating foods that cause weight gain, which leads to psychological discomfort and a decrease in appetite.

◇ Drinking Lemon Water

Drinking lemon water is also good for weight loss.

Lemon water helps control appetite and regulate meal intake. Rich in minerals and citric acid, it also promotes metabolism. The polyphenols and pectin contained in lemons prevent the increase of body fat and improve blood cholesterol levels. According to a study conducted at Oakland Children's Hospital in the United States, overweight women who drank a lot of lemon water experienced reductions in both weight and body fat compared to overweight women who did not drink it. However, lemons are highly acidic with a pH of 2 to 3, so people with weak stomachs should refrain from consuming lemon water.

◇Measure weight frequently

The habit of weighing yourself once a week also helps with weight loss.

Frequent weighing not only helps reduce weight but also maintains the lost weight, preventing the yo-yo effect. A study by a research team at the University of Pittsburgh in the United States analyzed 1,042 adults and found that those who weighed themselves daily experienced a 1.7% decrease in body weight over a year. However, individuals who did not weigh themselves daily showed little to no change in weight. The research team concluded that regular weight measurement helps individuals better recognize their physical condition and motivates improvements in lifestyle habits such as diet and exercise. However, for those with eating disorders such as bulimia or anorexia, frequent weighing is not recommended. It can have negative psychological effects, so it is safer to consult a healthcare professional and develop a healthy dieting plan.

Sleeping in a dark place

Having a habit of blocking out all light and sleeping in a dark environment is also good for weight loss.

Exposure to light during sleep disrupts the body's circadian rhythm and decreases metabolic efficiency. Melatonin secretion, which occurs at night, is suppressed, and cortisol secretion, which should be high in the morning, becomes irregular. As a result, leptin, which is influenced by cortisol, is also not produced properly. Leptin is a hormone that suppresses appetite, and if it is not secreted at the right time, it can lead to weight gain. Even small amounts of light stimulate the optic nerve and affect melatonin secretion. Therefore, to effectively block light, it is recommended to wear a suitable sleep mask or use thick blackout curtains.

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Lately, I prefer lemon water over anything else.

I'm drinking a beverage.

If you drink it before a meal

It seems that my food intake has significantly decreased.