Do you have to eat less and move more to succeed in dieting? Even small changes in daily habits can help with weight loss. Let's explore five surprisingly effective lifestyle habits for dieting.

 

Cold water shower

 

Cold water showers can help with weight loss. Our bodies contain white fat, which stores excess nutrients supplied from outside, and brown fat, which burns excess calories and is considered good fat. When taking a cold water shower, the secretion of the hormone norepinephrine increases, leading to the production of more brown fat. Brown fat plays a role in generating heat to maintain body temperature, and showering with cold water helps to eliminate white fat more quickly than taking a hot shower.

▷Writing a Meal Diary=

 

A meal diary is a record of what foods you ate and how much you ate that day, as well as how much exercise you did. By recording what you ate in your meal diary, you can control your food and snack intake, which naturally leads to weight loss, and identify which nutrients are lacking to achieve a balanced diet. The more detailed the diary, the better. It is most effective to carefully note not only the types and amounts of foods consumed but also factors that influence eating habits, such as meal times and locations. Writing about what you did well and what you did poorly each day also helps to reinforce your dieting commitment. Providing yourself with feedback and visualizing your weight loss goals and the person you want to become after achieving them can serve as powerful motivation to continue dieting.

 

Focusing on meals

When eating, you should focus only on your meal to prevent overeating. Looking at your smartphone, reading books or magazines, or using a laptop while eating increases calorie intake. According to a study published in the Journal of Physiology and Behavior in 2019, using a mobile phone or reading messages during a meal resulted in 15% higher calorie consumption compared to not doing so. The research team explained that being distracted by using a mobile phone interferes with the brain's ability to perceive how much food has been eaten.

 

Brushing teeth=

Brushing your teeth before a meal can significantly reduce the taste, helping to decrease your food intake. Additionally, brushing when you feel hungry can make your mouth feel refreshed and may help suppress your appetite. However, brushing too frequently might reduce your appetite but is not good for your dental health. Excessive brushing can damage the protective coating on the surface of your teeth.

 

Use of blue plate=

 

If you are on a diet, it is good to use blue tablecloths or tableware. This is because blue suppresses appetite. Japanese color scientist Professor Junichi Nomura revealed through research that experimental participants experienced a decrease in appetite when viewing blue and purple. Psychologically, blue is associated with poison or bitterness. Since ancient times, our brains have learned to avoid foods that are blue in color, such as poisonous mushrooms, unripe fruits, or moldy spoiled food. Therefore, the brain naturally exhibits rejection responses to such foods and colors. There is another reason why blue suppresses appetite. The area of the brain that processes visual elements is separate, and it is known that the most rational judgment occurs when accepting the color blue. In other words, the function that controls emotions becomes more active, reducing the desire for food.

 

 

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Because blue plates are said to suppress appetite

I already know well.

 

Aren't all the foods on the blue plate delicious at any time? Haha