1, methods to control diet and lose weight
1, eat more foods rich in dietary fiber.
Adding foods rich in dietary fiber such as fruits, vegetables and coarse grains to each meal helps to control appetite. Dietary fiber is a kind of small specific gravity, large volume, not easy to be digested, will stay in the abdomen for a long time, and feel full. After eating food rich in dietary fiber, you won't feel hungry soon, and naturally you won't always want to eat. In addition, its glycemic index is low, which helps to lower blood sugar.
2. Distinguish between true hunger and false hunger.
The reason why people feel hungry is influenced by many factors, among which blood sugar concentration is an important factor. In addition to glucose concentration, psychological factors and eating habits can also make people feel hungry. Hunger caused by psychological factors and habits will disappear with the change of your consciousness, which is not real hunger. Thirsty, tired, sleepy, angry, etc. It may make you hungry, but these are not really hungry. When these situations occur, you should learn to adjust your mood, drink some water, and then judge whether you are really hungry. If you are not really hungry, then you must not be tricked into eating.
Step 3 eat less sweets
Sweets are rich in sugar and easy to digest, and even if you eat too much, you won't feel full. And sweets will stimulate people's appetite and make people no longer want to stay with delicious food. So usually eat less sweets and use less sugar as seasoning when cooking.
4. Eat small dishes
If you are not sure about your control, you can eat small tableware. When cooking, cook less and don't cook too much. Use a small plate to hold the dishes. Even if you empty the plate, it won't lead to overeating.
Step 5 rinse your mouth often
Gargling will clean your mouth. When you want to eat, you will hint that you have rinsed your mouth and can't eat any more. When food smells in our mouths, we can't help but want to eat it again. And gargling will wash away the taste of food, break our nostalgia for food and reduce people's desire for food.
2. Methods and skills to control appetite
Pressing the ear to control appetite: According to the theory of traditional Chinese medicine, there are several acupoints on the auricle connected with the brain center to control appetite. Stimulating those acupoints can reduce appetite and achieve the effect of losing weight.
Control hunger: Press the hunger point of the right ear 1 min with the index finger, and the same is true for the left ear.
Principle: When the stomach and intestines send a "I'm hungry" signal to the hypothalamus that controls appetite, people will have a desire to eat, and pressing the corresponding acupoints can play a role in preventing signal transmission.
Avoid eating under pressure: pinch the right Shenmen with your thumb and forefinger for one minute, and then do the same with your left ear.
Principle: Many times people eat too much, not because the body really needs it, but because of stress. Pressing Shenmen can calm the body, reduce tension and relax the nerves that stimulate appetite.
Prolonging satiety: tap the endocrine acupoint in the right ear 60 times with the index finger, and repeat it in the left ear.
Principle: Pressing the points of endocrine points can limit the production of hormones that cause hunger and increase the secretion of hormones that make people feel full.
Reduce abdominal fat accumulation: tap the epigastric point in the right ear 60 times with the little finger, and repeat it in the left ear.
Principle: Abdominal fat accumulation is caused by flatulence and indigestion. Stimulating stomach points can activate digestive hormones, improve digestion ability and decompose excess food.
3, weight loss contraindications
1, no breakfast
Skipping breakfast is easy to make the body in an empty stomach, and the reduction of sugar in the blood will make the appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
2. It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
3. No high-calorie snack
Night owls always stay up until two or three in the middle of the night. It's already seven or eight hours before dinner time. They must be hungry. Instant noodles, potato chips and snacks have appeared one after another, which is quite enjoyable. After filling their stomachs, they climbed into bed. How can this not be fat? Stop living like this! Bian Xiao suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4, don't ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off, but popsicles on the market also contain a lot of sugar, and the heat is naturally amazing. If you must eat them, you should choose foods that are not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are nutritious and regarded as the most popular diet food, but some fruits have relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cake or dessert.
A small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories.
Singh said, "Many women think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calories consumed are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, you will actually increase your appetite and have the possibility of binge eating. We found that women who only eat one meal gain weight faster. " He suggested that breakfast and lunch should be balanced to avoid being hungry and overeating at dinner.
9, no diet, lack of nutrition.
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and some biscuits for breakfast, a cup of milk and an oatmeal roll for lunch. This has led to malnutrition and other diseases in many people. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. For example, use low-fat cooking methods to cook, choose restaurants that provide healthy food, and participate in activities unrelated to diet. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not cause new troubles because of lack of nutrition.
10, excessive dependence on diet pills is prohibited.
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your body.