Have you noticed that eating protein food will make you feel full? This is not what you think. Studies have shown that protein stimulates glucanase to produce a substance that causes satiety. Try adding some chicken or tuna meat to your lunch salad-it will suppress your appetite for the next big meal.

2. Beware of the low fat trap

Fat-free or low-fat cookies and cakes seem to be a guilt-free indulgence, but stop and read the label first. Manufacturers often use more sugar (and calories) to keep the taste. In addition, it may be unfair to talk about the color change of fat blindly-there are some beneficial monounsaturated fats, such as olive oil and chestnut oil. These can reduce your appetite and keep you from eating too much.

Sealed juice

The heat of the liquid will accumulate rapidly. A bottle of fruit juice contains the equivalent of five pieces of fruit. So it's best to eat an orange or grapefruit instead.

Moderate indulgence

If you are hungry all day, you will have a conflict with dinner. So get into the habit of eating in small amounts every meal-this will increase your energy and control your appetite. A small meal will reduce the capacity of your stomach and make you feel full more quickly. What about dessert suggestions? Here is a simple "three bites" rule: "Fill dessert with a teaspoon-this is the first bite. Then eat two more. " Taste the taste carefully. Do you feel absent-minded now-don't want to spoil yourself too much?

Looking for H2O

You crave something. Chocolate? Ice cream? Actually, you're probably just thirsty. Many people mistake thirst for hunger. So you just need to find a bottle of water. Similarly, drinking a glass of H2O before meals will help you feel full.

Eating in principle

Most people tend to eat more when eating out. Here is a quick guide to saving calories. In Mexican restaurants, avoid taco salad-it will make you eat 1000 calories-and order some chicken or seafood. Go to an Italian restaurant? Chicken in sauce and pasta such as lasagna are taboo. You can have another sauce or grilled fish. If you want veal, order ribs. Other veal dishes will be high in fat. The seasoning is extra.

regulate speed

Running 10 minutes is better than running and walking, right? Wrong. By switching, you will burn more calories. So, run for five minutes and walk for five minutes.

Step 8 walk away

Think about this: adults walk an average of 3,000 to 5,000 steps a day; At this speed, you just need to keep your weight. But if you increase the number of steps per day to 10000 and you eat too much, you should start to lose weight. Buy a pedometer to wear on your hips; Take the stairs instead of the elevator and take a walk at lunch time.

9. Confess to your diary

Write down everything you eat, including potato chips. Does not include calories and fat grams. The point is that once you know what you eat, you can control it and get rid of it.

10. Avoid pressure

Anxiety will make you eat snacks. Go out for a walk or try yoga and take a deep breath to get a calming effect. Similarly, if you wait, the anxiety and hunger for food will become less intense. Turn your attention to 10 minutes, and those cookies may fade in your mind.

And provide you with food and drink.

3-day diet

One-day diet example:

Breakfast:

Skim milk (or soybean milk, tofu, skim yogurt) 250 ml.

Egg white 1

Two pieces of bread.

Lunch:

Grilled crucian carp (or other fish, shrimp, beef, rabbit meat, chicken and shredded belly) with Lycium barbarum 75g.

Vegetarian dishes (or cold dishes) 1 plate (250g)

Shrimp skin seaweed soup 100ml

50 grams of rice.

Dinner:

Salted shrimp (or other marine fish and shellfish).

250g shredded white gourd with double mushrooms (or other stir-fried dishes and cold dishes).

150g mushroom tofu (or fungus tofu soup).

50 grams of rice.

The characteristics of this collocation example: the nutrition is extremely balanced, and the calorie is about 1000 calories, which is the best calorie intake for weight loss.

In food collocation, we should also pay attention to the following points:

1. Be sure to have meat and vegetables every day, preferably fungi and bean products. Eat marine fish every other day and seaweed (such as laver and kelp) at least once a week.

2, add a small amount of fruit between meals, about 200 grams each time. It is best to use raw vegetables such as strawberries, cucumbers, tomatoes and radishes instead of fruits.

3. The amount of vegetables and fruits eaten every day should not be less than 750g, and the edible oil should be controlled at about 20g.