First, it is important to slow down the speed of eating, so many fat people eat faster and gobble up their meals in a few minutes, which may be one of the reasons for your obesity. Our brain is slow in judging satiety, which lags behind our stomach. That is to say, you are obviously full. However, because you eat too fast, your brain hasn't had time to react. Although you are full, your brain thinks you are still hungry and need to eat, so you continue to eat. When this brain reacts, you have actually eaten too much. Can you stop eating?
Second, we should improve the diet structure, reduce the proportion of carbohydrates and increase the proportion of protein. Which foods contain more carbohydrates? Rice, flour, steamed bread, drinks, hamburgers, etc. These carbohydrates are relatively high, while the protein of meat, eggs and milk is relatively high. Many fat people eat, and the proportion of staple food is relatively high, but it doesn't mean that they can't eat staple food, so they should adjust their diet structure.
Thirdly, you can drink some water or clear soup before eating, which can increase your satiety. Our stomach is like a balloon, and there are many nerves on the stomach wall. When the stomach is propped up by soup, the nerves on the stomach wall will be stimulated, and then our brain will think that you are full, so the hunger will be weakened and then the food intake will be reduced.
Fourth, change the bowls at home into smaller ones. Many people have a habit of eating, that is, they think they should eat a bowl of rice. Sometimes you are full, but you are afraid of waste or obsessive-compulsive disorder. They must finish the rice in the bowl before they finish eating. So, do you change to a smaller bowl, or finish a bowl of rice quickly, so as not to let yourself eat too much? Don't look at this.
Fifth, you are easily overlooked by everyone. Many people fail to lose weight, which may be the reason, that is, going to bed early instead of staying up late. First, friends who often stay up late may have obvious hunger at midnight, which will stimulate us to eat. Second, staying up late can also lead to metabolic disorders, increased hormone secretion, and the possibility of getting fat.