Losing those extra lbs. will improve your health and make you look more attractive and more importantly it will relieve you that pain that emanates from the joints. Studies have shown that people who have arthritis have better mobility and less joint pain (approximately 50% less) if they are capable of reducing their weight by 10%. In this article, I have discussed a few principles that you can use to reduce your weight and enjoy the joy of good health.

Principle #1: Dish Color and Size


Reduce the amount of food you eat by 20% by using smaller dishes. Plate size is relatively proportional to the amount of food you eat. Over the time, plates have increased in size, and people tend to eat more than enough just because the portion served largely. This phenomenon leads to increased weight, and you can end up being obese. Only use large plates when eating healthy foods and use small bowls when eating less healthy foods. In addition, use dishes that contrast with your food, studies have shown that people tend to eat more food if the dish and the food have the same color.

Principle #2: Drink Less Beverage


Beverages contain large amounts of sugars and preservatives which are high in calories. A large population use beverages rather than water to quench their thirst. Switching to drinking water is a smart move in losing weight. This principle makes you feel full, and thus you will eat less food and subsequently shed off some pounds.

Principle #3: Take Ample Sleep


Stress and sleep are factors that are often neglected when it comes to health issues. Less sleep will trigger a part of the brain that releases a hormone known as ghrelin. This hormone controls the urge to eat and staying up late will increase your craving for unhealthy foods. Take sufficient sleep to facilitate production of leptin. This hormone makes you feel full and staying up late at night will decrease its production, and you will end up making poor food choices. Increase deprivation of sleep can also lead to type 2 diabetes and obesity.

Principle #4: Join a Pack


Identify a team of people who have the same goal as you i.e. losing weight. Teamwork provides motivation and encouragement. People who team up and exercise together have a 20% likelihood to succeed in losing weight than people who exercise alone. Cutting down on calories reduces the stomach metabolism. Ensure you eat a nutritious meal when you are exercising. It is recommended first to consult your doctor before you engage in any physical exercise.

Principle #5: Use the alternate Hand


Alternate your hands, while eating. This means that if you are left-handed, use your right hand to eat and vice versa. Research has shown that use of alternate hands to eat slows down the pace of eating and you are therefore not attempted to munch mindlessly. Eating at a slow pace allow the stomach to transmit a sense of fullness to your brain and can reduce the amount of food you eat.

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