1, seven points full can lose weight.
70% satiety is the amount of food the body actually needs. If you stop eating according to this amount, people will neither be hungry in advance nor be prone to obesity. But most people can't find this, and often regard 80% fullness in the stomach as the minimum standard, and even if they eat too much, they feel 90% full. In this way, if you don't have enough exercise after a meal, you will definitely get fat.
Many people say: How can you feel such a subtle difference? I don't know how full I am.
This is because I have never felt my fullness in detail when eating. If you concentrate on eating, chew slowly, and feel your sense of urgency, your enthusiasm for food, the speed of eating, the satisfaction after each bite, the gradual disappearance of hunger, and the gradual fullness in your stomach from the first bite ... You can gradually realize the difference between these different satiety levels. Then, find the point where you are 70% full and use it as your daily food intake, so as to prevent overeating.
Satiety is one of the most basic instincts of human beings, and it is innate. However, this difference in satiety can only be felt when you concentrate on eating. If you joke while eating, talk about business while eating, and watch TV online while eating, it is difficult to feel the change of satiety and unconsciously overeat.
Then, why don't many people know the concept of 70% fullness from childhood? This is because they have been required by their parents to eat since childhood, and they must eat before they can go to the dinner table. They never decide to eat according to their satiety. In this way, they gradually lost the ability to feel hungry and full. If they are not hungry, they must eat. If they are full, they must eat. Because parents usually want their children to eat more, always eat more rice and vegetables, so that children think that they must be full before they can be full, which lays the foundation for their overeating all their lives.
2. Eat foods with high water content.
When eating out, the amount of food is usually designed according to the person with the biggest appetite and the heaviest taste. Many people are used to eating as much as they can, but after eating, they actually eat too much. The same is true of some processed foods. They try to design larger portions so that people can get used to eating more. This is good for commercial sales, but it is not good for consumers to control their weight.
So in our daily life, we need to slow down, concentrate on eating and get used to being 70% full. Eating foods with high water content can make the stomach feel "full" in advance, so it is beneficial to control food intake. For example, drinking eight-treasure porridge, eating noodles in soup, eating more vegetables with less oil and eating fruits are all more likely to make the feeling of 80% fullness come early. Eating some foods that need to be chewed several times before swallowing, such as coarse grains, vegetables, crisp fruits, etc., can slow people down and help us feel full, thus helping us to control our food intake and avoid overeating. White, soft, oily and less fiber foods are just the opposite. They will make people eat faster and eat a lot unconsciously, but the satiety center has not had time to receive the report, and the stomach can only stop when it feels full. But at this time, the energy in food has already exceeded the needs of the body ... The only thing that can be done later is to increase exercise to consume excess "calories".
3. The fastest way to lose weight
1, set a realistic weight loss goal.
Most weight loss experts suggest that losing 2 pounds a week without rebounding is the ideal weight loss speed. If you still insist on losing weight quickly, if you are still dieting excessively in order to lose weight as soon as possible, you can only spend it repeatedly in the process of losing weight.
Step 2 "track" your diet
Studies show that people who follow a diet will lose twice as much weight as those who eat casually. Write down your daily diet, and then write it down before eating, so that you can not only analyze whether your diet is reasonable, but also carefully consider whether you really need to eat again!
3. Know how to motivate yourself.
Don't blindly pursue weight loss, and then forget to take care of yourself and encourage yourself in this slimming process. When you reach a small goal, you might as well give yourself some small rewards, which is also a good way to help you stick to your weight loss plan! Of course, don't use food as your reward, otherwise, you will get more prizes-fat!
4. Exercise can make you lose weight quickly.
Aerobic exercise is the most effective exercise to lose weight, and it is also the key to make you lose weight healthily and quickly. If you always find excuses to avoid exercise, then the calories you consume will not be fully burned, and you will never lose weight! Exercise is the best way to stay slim!
5. Distribute three meals a day.
A healthy diet can not only make you lose weight scientifically without rebounding, but also be the key to being gentle and elegant forever. Develop healthy eating habits, let yourself eat at least 4-5 servings of vegetables every day, then 3 servings of fruit, and eat less greasy food such as meat. These are all things that need to be adhered to in order to lose weight successfully!
6. Clean your kitchen and refrigerator.
Get rid of foods that are harmful to your weight loss, such as fried foods rich in trans fatty acids and some junk food. Trans fatty acids can be quickly converted into fat after entering the body, which is an important cause of obesity. Therefore, if you want to lose weight, you must clean up all the junk food at home!
7. Choose fast food for dinner.
Eating less at dinner is the key to reducing fat. If you exercise less at night, you should of course reduce your calorie intake. So, what to eat for dinner to lose weight? Vegetables and fruits are very good choices. However, if you want to lose weight while enjoying delicious food, you might as well search some quick weight loss recipes online!
8. Make some intangible changes.
Losing weight is a process of change, a change in eating habits and living habits, and the effect of strengthening the body is achieved! And these changes should be gradual, and we should take it slowly. You can start by reducing your calorie intake by100g every day, or you can start by exercising for 20 minutes every day. In short, only when you start will you succeed!