1, eat regularly and quantitatively.
It is generally recommended that the energy distribution ratio of three meals a day is 3:4:3. Don't have a full meal. Excessive hunger can lead to slow response of satiety center and overeating.
Chew slowly. You should always remember that no one is competing with you. Whoever wants to compete with you, let him eat more. You're not the one who's getting fat anyway. The consequence of eating too fast is to eat too much.
2. Catering system.
Whether eating at home or eating out, you should eat corresponding food according to your physical condition and physical activity. Eat at home and cook as much as you can. Eat out. If you eat too much, give it to him and eat less yourself.
Everyone's daily food is rationed.
3. Eat less than one or two meals.
Weight gain and loss will not change greatly because of one or two short meals, but it will affect weight gain and loss over time.
According to the research of China Center for Disease Control and Prevention, if you eat one more bite every day, you will gain about 1 kg after1year. Stick to 10 years and reap about 10kg.
4. Reduce the intake of high-energy foods.
This step requires you to read the "nutrient composition table" on the food label, understand the energy value of the food, and choose less high-energy foods with high fat and high sugar.
What is high energy means that 100g of food energy is above 400 calories. Usually the unit of energy we see on food packaging bags is KJ. Remember that KJ = 4. 18 kcal.
5. Reduce eating out.
When eating out or eating together, it usually takes a long time, which will unconsciously increase food intake and lead to overeating. Of course, I won't talk about the heavy taste of high oil and salt in restaurants outside. Don't deny it, I'll ask you, do you feel thirsty when you eat out?
If you can only eat outside, tell the boss to put less oil. Of course, you can also prepare a cup of boiled water, rinse the dishes before eating, or rub the dishes on the white rice and rub off the oil on the surface before eating. In fact, it is quite delicious to rinse the dishes with boiling water. Can you believe it?