1. Drink more water.

Don't think it's useless to just drink more water. Drinking more water is a simple, low-cost and high-return method for ZUI to improve metabolism. It can not only cultivate lean physique, but also be good for the skin, killing two birds with one stone!

It is recommended to get up with a glass of water in the morning, and a glass of water before each meal can increase satiety.

Try to drink it during the day and at night, which is easy to edema. Drink enough 2L water every day (3L for boys).

Step 2 eat less carbohydrates

Most of us, especially in the north, grew up on a carbohydrate-based diet.

Now it is always difficult for us to eat less carbon and always feel full. So we advocate "slow carbon" to lose weight.

Let's eat the same amount of carbohydrates. "Slow carbon" is fuller and more resistant to hunger than "fast carbon".

For example: miscellaneous grains, rice noodles, sweet potatoes and so on.

Eat more vegetables

People need about the same amount of dietary fiber as a handful of vegetables every day, but now most people don't have enough to eat, which leads to dietary fiber deficiency, slow gastrointestinal peristalsis, constipation and obesity.

Therefore, we should greatly increase the proportion of vegetables in the diet. Eating more vegetables can also increase satiety, and the calories are very low.

4. Diet order

The blood sugar response of staple food (carbohydrate) is higher, while the blood sugar response of dietary fiber and protein of vegetables and meat is lower, which increases satiety and slows down the gastric emptying and carbohydrate absorption.

Correct diet order:

The first is vegetables.

Eggs again.

The last carbohydrate.

Chew slowly

Chewing slowly is beneficial to the digestion of food, which can promote the absorption and digestion of food, reduce the burden on the stomach and intestines, slow down the rise of blood sugar and increase satiety.

Do you feel that the skinny friends around you eat slowly, take a bite and play with your mobile phone for a while, and then you are full, because your brain needs time to accept the signal that you are "full". It is also the reason why it is always easy to wolf down.