Experts believe that people should take a proper amount of water according to their weight. If you weigh 100 kg, you should drink at least 1 liter of water every day. In addition, drinking water should become one of the most basic daily habits. You can drink 1~2 glasses of water every meal, and take a bottle of water with you, and drink it 6~8 times a day.
Professor Kimberly Golan, a nutritionist at Atlanta North Hospital, pointed out that drinking enough water every day can prevent people from suffering from false hunger, which is a common problem among obese people.
Adhere to the principle of 30: 40: 30.
A research report from the University of Illinois shows that overweight women consume 65,438+0,700 kilocalories a day. If it contains 30% protein, 40% carbohydrate and 30% fat, they can lose 65,438+08% weight. And those women who consume the same calories every day, but the proportion of fat in calories is too high, can't achieve any slimming effect.
Eat with unusual hands.
Dr Mitchell Tranzina, a nutritionist in San Antonio, found in a study that if you are left-handed, you might as well try eating with your right hand, because this will automatically slow down the speed of eating and reduce your enjoyment of food, thus eating less.
Choose foods that are easy to satisfy your appetite.
A research report from the University of Pennsylvania shows that foods rich in water and fiber can satisfy people's appetite more quickly. For example, a plate of spinach omelet can make you eat longer, eat less and consume fewer calories than a plate of scrambled eggs.
Drink green tea
Researchers at Baylor College of Medicine in Houston pointed out that drinking green tea every day can guide the human body to regulate metabolism, thus consuming more excess calories. In addition, green tea also contains antioxidants and powerful anticancer components, which is of great benefit to health.
Restrict drinking
People who have drinking habits are usually more likely to be overweight than those who don't drink. A recent experiment shows that if researchers strictly follow the diet plan and only occasionally drink a small glass of red wine, their average weight will drop by 10 kg after one year.
Snacks also have strategies.
Preparing various snacks around you, such as figs, almonds, apples, peanut butter or herbal tea with honey, can not only help you refresh yourself and concentrate, but also prevent you from eating too much unconsciously, so that the total calories exceed the standard. In this way, Hilanda Barrett, a network and news expert at new york Sesta Institute of Technology, lost 15 Jin in one year.
Pay attention to crude fiber
Taking 30 grams of crude fiber every day can not only maintain normal gastrointestinal function, prevent constipation, but also make satiety last longer. The best way is to eat more grains rich in crude fiber and whole wheat bread for breakfast.
Eat gum after meals.
Andrea Pletz, nutrition project manager of new york Sports Club, said: "This will affect your taste buds and remind you that dinner is over." Anything with a fresh smell, such as chewing gum, toothpaste and oral cleaning spray, will send a signal to your brain that dinner is over, thus inhibiting your desire to continue eating.
Supplement protein.
Protein should be consciously added to every meal or snack. For example, 70 ~100g of chicken, fish, peanut butter and low-fat cheese. Protein can slow down the digestive process and make satiety last longer, thus reducing the total calories.
Save more money and eat more.
Catherine Talmadge, manager of personal nutrition and weight loss consulting company in Washington, suggests that if we freeze the food left over from our daily life instead of insisting on eating it all, we can consume hundreds of kilocalories less.
In addition, preparing some cooked food in the refrigerator in advance can also help you not to order high-calorie food directly in the restaurant or look for high-calorie convenience food in the locker when you are hungry.
Remember the five-minute rule.
Dr. Don Jackson, a nutritionist at Northwest Fortune College in Chicago, suggested that when the meal lasts for about 5 minutes, put down the knife, fork and chopsticks first to decide whether to leave the table or continue eating. Because in most cases, you are full at this time, but your brain has not reflected the information that you are full, and you are likely to finish the food left in the bowl under the influence of "pseudo-hunger". Instead of eating the remaining few mouthfuls, it can help you reduce the calories by at least 200 kilocalories.
Add a little spicy seasoning.
Adding a little pepper to the meal can promote metabolism. In a recent study in Canada, researchers asked two groups of experimental women to eat food cooked over a large fire. Among them, a group of women who ate spicy food eventually consumed more calories than another group of women who ate mild food.
Actively control hunger
Amanda Cushman, a 45-year-old chef in Miami Beach, has lost 10 pounds in the past two months. Her experience of losing weight is: "whenever I feel hungry at night, I consciously control my hunger." Over time, I found that I was not as hungry as I thought. " The point of this method is that when you feel hungry, don't reach for food at the same time.
The staple food is cereal.
A study obtained by Berdeaux University last autumn showed that adding cereals and skim milk to three meals a day is very helpful to optimize the dietary structure. The subjects in the experiment ate a cereal-based diet, and they lost an average of 6 pounds in two weeks.
Kitchen curfew
If you have the habit of eating before going to bed, it is suggested that you post an eye-catching notice directly on the kitchen door after dinner, which can at least remind you to think twice and help you resist the idea of sneaking into the kitchen and avoid taking hundreds of kilocalories from snacks and meals added at midnight.