1, improve your metabolism.
If you don't eat for more than 4-5 hours, your blood sugar level will drop. In this way, your body will be eager to eat a lot of sugar. This will make you feel tired and hungry.
The key to controlling appetite is to eat regularly and on time, and every meal should be full and moderate. Experts advocate adding two light meals on the basis of three meals a day, with moderate appetite. A cup of fragrant tea, fruit juice or other low-calorie drinks is a good choice for meals. This makes it easier for your body to digest and absorb, which keeps your metabolism active and minimizes the possibility of accumulating fat.
Only when it's time to eat can you enjoy the delicious food.
When you are faced with delicious food, first ask yourself if you are really hungry. If you are not hungry, you'd better stop and do something that interests you and distract the temptation of food. If you really feel hungry, you can have a big meal. But eating a little low-calorie food before meals, such as apples and cucumbers, will be of great benefit to suppressing appetite.
Step 3 eat a "clear water" breakfast
For dieters, the most important thing in a day is "breakfast". Research shows that people who eat healthy and satisfying breakfast are thinner than those who don't eat breakfast at all. That's because breakfast helps to promote your metabolism, so you will burn more calories this day. Breakfast must not be saved. Proper amount of protein, such as lean meat, eggs, etc., will help you to be "watery". If you think eating in the morning will make you uncomfortable, you can just eat some fruit.
4. High fiber makes you healthier.
Foods rich in fiber often make people feel full and can keep this feeling for a long time. Fiber can also help you maintain blood sugar levels (blood sugar keeps you active) and ensure that your feces are regular. As a side dish before dinner, a salad or vegetable soup is the most suitable; It is also appropriate to eat a piece of fruit after a meal. However, the calories of these foods should be less than 500 calories, otherwise they will get fat.
5. gracefully wait for your brain to tell you that you are full.
Remember: when you are eating, it takes your brain about 20 minutes to get the signal "I'm full" At this time, gorging will make you overeat, so eating gracefully will not only reduce your calorie intake by 67 calories, but also make saliva break down food better, make food easier to digest and absorb, and prevent heartburn and flatulence.
6. Forget the lie that you can't eat staple food
The energy intake at noon accounts for 35-40% of a day. While ensuring basic nutrition, rice must be eaten, because under normal food intake, rice is not fattening food, and protein in rice can also help prevent hair loss, dull skin and decreased resistance during weight loss. Even during weight control, you should eat 150g staple food every day to maintain normal physiological functions, and you can also add oats, millet or brown rice appropriately. These grains rich in dietary fiber can inhibit the absorption of sugar or fat in the body and have a considerable effect on weight loss.
7. Don't refuse the fat on the table.
The so-called light, that is, it is best not to eat meat, only eat vegetables and fruits? Remember that moderate control does not mean refusing and giving up all animal food, fat, salt, soy sauce, kimchi and so on. Replace all food with vegetables and fruits every day. Such a "light diet" will be short of protein and fat for a long time, which will lead to the decrease of body metabolism, which is not only bad for losing weight, but also a greater threat to health.
8. Non-fat dessert time
Sweets and weight loss are not outrageous, but people are too afraid of the calories contained in sweets. Eating sweets correctly will not only make us fat, but also make us healthier. The heat absorption effect is best on an empty stomach, and it is easy to eat more unconsciously. Therefore, it is best to eat high-calorie snacks such as cheesecake after meals and digest them with food fiber during meals, so that the heat absorption will be less and it is not easy to eat too much.
Look at this in detail. I tried. O (∩ _ ∩) O。 ...