Guide: When you feel hungry, it is your appetite that is pulling the alarm. Once you have a good appetite, you will eat and drink. This is a no-no for you who want to lose weight! The best way to control appetite is to control blood sugar! Only when your blood sugar is well controlled can you help you lose weight better, and the plan to lose weight can be realized as scheduled. How to control your blood sugar is the most critical issue. Here I'll tell you how to control your blood sugar, so you won't rebound if you lose weight successfully!
According to the research in the International Journal of Obesity Research, 965,438+0% of women said that they love food and are not bound by weight loss pressure. However, if you start a conscious diet, 94% of women will express their desire for food. Once you indulge this appetite, you can only bid farewell to the normal size clothes in the closet forever! Therefore, if you want to lose weight, controlling your appetite is the most critical issue. Controlling appetite means controlling blood sugar. If your blood sugar level stays at a stable level all day, so does your diet.
Hypoglycemia is the fundamental reason why you want to eat.
If you don't eat all the time, your blood sugar will be low. At this time, you will look for food everywhere and eat casually to relieve your hypoglycemia, but problems will follow. A sudden increase in blood sugar will release insulin from your pancreas. This hormone will not only lower your blood sugar, but also * * * your appetite and make your body fall into a persistent craving for food. At this time, I especially want to eat sweets and staple foods (sugar, starch).
Knowing the root cause of affecting appetite, we must prescribe the right medicine and solve the problem! The following methods will control your appetite scientifically and painlessly. Let's try it together!
First, eat three nutrients in a balanced way every day.
1, dietary fiber
Intake at the ratio of "early: middle: late = 1: 1: 1"
Dietary fiber is very effective in activating peristalsis of large intestine. Calories are low and easy to digest, and it can also inhibit the rise of blood sugar index, so every meal should have a certain intake. It should be noted that fruit is limited to breakfast or lunch.
2. protein
Morning: Middle: Night = 1/2: 1: 2.
Protein is an important nutrient for shaping a perfect figure, maintaining muscles and strengthening bones. Contrary to carbohydrates, increasing intake in stages near night is the key.
3. carbohydrates
Morning: noon: evening = 2: 1: 0
Carbohydrates are the basis of diet. An empty stomach at night can make fat burn for a certain period of time before going to sleep, thus achieving the effect of losing weight. You can eat as much as possible in the morning! This is an important heat to promote the operation of the brain.
Second, control blood sugar slimming method 6 tips
1, you must eat breakfast.
This is an indisputable fact, as long as it comes to losing weight, even if you are dieting, you still have to eat breakfast.
Think about it. When you sleep for eight hours and skip breakfast, you will feel very hungry after going to work for a while. At this time, your body has the greatest and most urgent demand for sugar and starch foods.
At this moment, a friendly colleague gives you a biscuit. Do you have any reason not to eat? In a few days, the weight loss plan will be completely ruined!
2, learn to play appetite!
Chewing slowly will suppress appetite.
When eating, because the blood sugar value is in the upper body, it is easy to stimulate appetite. It takes at least 10 minutes until the blood sugar level rises. Eat rice and flour too fast, and unconsciously take in too many calories.
3. Sleep is very important
Sleep is closely related to this slimming method. When you sleep, you can play a role in shaping your body by secreting more growth hormone, so it is easier to decompose accumulated calories and fat cells during this time.
Step1-Dinner ends 4 hours before going to bed!
It takes about 6 hours to lower the postprandial blood sugar level, because it only takes 4 hours to eat carbohydrates for dinner, so please strictly abide by this principle.
The second step-get up at 7: 00 in the morning, and go to bed at night 12 is ideal.
The data shows that people who have the habit of going to bed early and getting up early have a lower obesity rate. People who go to bed late and get up late are more likely to get fat.
4. Don't be deceived by "pure nature"
Cookies made of organic fruit? Sounds like a good choice. I just want to tell you, don't think that junk food changing into a vest has become a way of fitness.
"Pure natural" sugar, like white sugar, makes your blood sugar rise steadily. If you really want to eat, make sure it's before you implement a weight loss plan. Don't deceive yourself.
5. Stress is the enemy of losing weight.
Turn "hunger for food" into a driving force to eliminate stress and change mood.
Many people think that a strong appetite can eliminate stress, but in fact, it is most important to adjust your mentality. Find other ways to get rid of stress and release yourself.
Mood conversion methods worth learning: singing K, chatting and complaining, shopping and cleaning the room.
6, the skin condition can also get better!
The slimming method of controlling blood sugar can rely on protein to get rid of chapped skin.
Dieting, a slimming method, can also lead to dry skin due to insufficient nutrition. This slimming method, led by protein, integrates comprehensive nutrients and makes the skin more moist.
Beautiful basic nutrients:
Protein has made a great contribution to moisturizing-it can keep the skin moist and is rich in amino acids.
Prevent vitamin c-not only that, but also prevent and dye.
Vitamin A can maintain the health of the skin-cooperate with sterilization, and effectively regulate the texture.
Tip: Eating snacks like this is not easy to gain weight.
1, when you want to eat dessert.
Please choose strawberry yogurt: 78 calories per small cup, 1.5g fat, 9g carbohydrate, 10g sugar, 0g fiber, 1 1g protein.
2. When you want to eat chocolate
Please choose to eat dark chocolate: the cocoa content is above 60%, the calorie of a 28g chocolate bar is 140 calories, fat 1 1g, carbohydrate 14g, sugar 10g, fiber 3g and protein 2g.
I want to chew something in my mouth.
Please choose dried mango: 6 calories is 1 10 calories, 0 grams of fat, 28 grams of carbohydrate, 20 grams of sugar, 2 grams of fiber and 2 grams of protein.
4. Would you like a cold drink or ice cream
Please choose strawberry ice cream or green tea ice cream: no 54g, 60 calories, 1 1g fat, 16g carbohydrate, 14g sugar, less than 1g fiber, 0g protein.
Control blood sugar and reduce appetite, so that the weight loss effect will double and the success of weight loss will not rebound. You can lose weight successfully this summer, mm, let's work together!