Since 1975, obesity has tripled, and among young people up to 20 years old, it has even increased fivefold. It is estimated that today there are 1.9 billion people in the world who are overweight, of which 650 million have a body weight that exceeds the normal by more than 30 percent.

If you also feel that you have too many kilograms, try introducing a few procedures into your daily menu that not only help you lose weight faster, but are also healthy for your body.

1. A meal before the meal

It’s highly recommended to eat a plate of vegetable soup about 20 minutes before your meal. Research shows that this will satisfy your worst hunger, and you may eat up to 20 percent less at the following meal.

And there is another advantage to note: your body feels like you’re eating more slowly, which means your body will digest food better. This gives your body enough time to regulate enzymes, insulin, hormones...

2. Season your food, but…

Did you know that pepper has more vitamin C than lemons?! There is also a lot written about the benefits of turmeric, cinnamon, and ginger. Spicy food can speed up your metabolism by up to 8%, and it also helps with burning excess fat.

When using spices, you just need to avoid salt and sugar. They are toxic to your body. Rather use healthy substitutes.

3. Eat healthy snacks

It's not true that you shouldn’t eat snacks while losing weight. In fact, snacks are even desirable, as they reduce your appetite—but only if they are healthy snacks. Several smaller meals are definitely healthier than one uncontrolled meal where you could eat an ox and a half.

Healthy snacks include sunflower seeds, almonds, apples, and even low-fat cheeses. It's important that these snacks aren’t salty, you don’t eat more than a handful, and that at least 1.5 hours pass between meals.

4. More sleep

Research shows that people who sleep for 8 hours burn 8% more calories than those who sleep 6 hours. Additionally, the more time you are awake, the more likely you are to eat more.

5. Tea or lemonade

You can speed up your weight loss simply by not drinking sugary drinks. Instead, drink tea (antioxidants help burn fat and are healthy) and warm natural lemonade (without sugar or other additives) is highly recommended. It should be warm because this will make your stomach contract, which reduces the feeling of hunger.

If you wake up at night because of hunger, drink a glass of lukewarm lemonade before bed.

6. Eat from blue plates

People often eat with their eyes. What does that mean? The more colorful contrasts there are, the hungrier we get. That’s why red plates are the most dangerous part of eating. White or black plates are not much better! If you use light blue plates, you may eat up to 33 percent less.

So, next time you’re furnishing your home, consider a blue kitchen…

7. A cold bedroom

While we sleep, the body burns the most fat. Several studies have shown that for every degree below 20 degrees Celsius, we can burn up to 1% more fat.

And not only that… Diabetics will also have fewer problems if they sleep in cooler rooms.

8. Sleep in darker rooms

Always sleep in a dark room, because only then does the body calm down and switch into regeneration mode. This means that processes of restoration are not disturbed by external stimuli. Practice a dark room for afternoon naps too (wait at least 30 minutes after your last meal before lying down).