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REDUCE weight is not always related to diet and physical activity. You can optimize your weight loss by applying a few simple steps, such as eating slowly. Here are some other ways that can be your guide:

Measure the duration of your meal. Take time to 20 minutes to eat and train yourself to eat slowly. This is a custom top to lose weight without having to struggle with the diet. Enjoy every bite and make sure the last bite with last-second 20 minutes of your time. This way can make you satisfied with smaller portions and trigger the release of hormones fed. Were eating in a hurry can block the signals that trigger excessive eating.

Add hours of sleep. Researchers from the University of Michigan found, adding hours of sleep an extra hour a day to lose weight effectively as many as seven pounds a year. These extra hours of sleep, according to researchers, replace the idle time is often spent with eating a snack without control. In addition, there is evidence to show that sleep deprivation can stimulate appetite and make you are always hungry.

Expand variation and vegetable and fruit intake. Try to eat three kinds of vegetables and a meal. This can help increase your vegetable intake. Eat lots of vegetables and fruits is an effective way to lose weight. Fiber and water in it will make you satisfied, thereby reducing caloric intake.

Make soup appetizer. Try adding broth to reduce your daily calorie intake. Started eating the soup will slow down eating and controlling your appetite. Start with low-sodium broth or soup plus canned vegetables. But, be careful with the soup creamy high fat and rich in calories.

Make whole grain choice. Whole grains like brown rice, barley, oats, and wheat is a good friend in losing weight. These foods are filling with the content of fewer calories. In addition, these foods also expressed functional improve cholesterol levels.

Choose a vegetable pizza. Instead of pizza with meat toppings, it’s worth choosing a pizza with vegetable toppings. This method helps you reduce 100 calories. Also, choose a pizza with cheese spread more thinly, or pizza with low-fat cheese.

Reduce sugar intake. Replace one sugary drinks, like soda, with water. In this way you have reduced 10 teaspoons of sugar. To add flavor. try to add lemon, mint or frozen strawberries into your water. Liquid sugar in soda disrupt the body’s normal full signal, so that makes you eat more.

Use a tall slender glasses. It is better to use this type of glass than the glass short and wide. This method helps reduce the liquid calories and your weight without dieting. You will drink juice, soda or other drinks 25-30 percent less by using this glass.

How does it work? According to Brian Wansink, PhD, as quoted by WebMD site, visual cues can fool you to eat more or less. The results of the tests that he did at Cornell University found that people poured more into short glasses and wide, even an experienced bartender.