1, Dim the lights: A recent study by Cornell University shows that the secret of eating less is to dim the lights when eating. The researchers found that those who ate their next meal in dark and warm light consumed 175 more calories than those who ate the same amount in bright places. Moreover, the participants in the study ate 18% less food in dim light, and thought that their mentality was "happier" than in bright light. Scientists believe that this is because the dazzling fluorescent lights may have built a psychological hint in fast food restaurants that it is necessary to eat in a hurry. Therefore, lighting candles or eating with many people can slow down eating and eat less.
2, drink water: get up every morning to drink a large glass of white water or honey water, can promote intestinal peristalsis, accelerate metabolism, discharge waste, and get a flatter abdomen in the long run. A large glass of water before lunch and dinner can increase satiety, and you will eat less at dinner. Therefore, drinking more water is king, especially in the dry season, which is also good for the skin.
3. Keep enough sleep. Sleeping less than six and a half hours a night will cause the body to consume at least 500 calories. Lack of sleep will make you hungry late at night, and you may eat more food before going to bed. Because lack of sleep will stimulate the secretion of hormones (such as brain-gut peptide), thus increasing appetite, and as a result, you will consume more calories than when you rest.
4. Psychological suggestion: Have you ever tried telling yourself that you can't eat or don't eat in front of piles of food? Studies by foreign scholars show that if you learn this psychological suggestion, your weight loss performance will get better results. Remind yourself not to eat certain foods to help you choose a healthier lifestyle.
New research shows that the way you think about food can determine your waistline and ensure the successful establishment of healthy eating habits. At the same time, you should have information for yourself, constantly cheer yourself up and tell yourself that you can lose weight if you are not fat. It can help you reach your target weight, and your mentality is very important.
5. Give up sweets: You used to love sweets and junk food. But if you make a weight loss plan, you need to say goodbye to these foods that you once loved best. If you suddenly see pictures of high-fat, high-calorie or sugary foods, the part of the brain that controls appetite will be stimulated, so there will be a strong desire to eat. At this time, I suggest you turn on your mobile phone or notebook to look at your weight loss plan to calm down, or go to the kitchen, have a look at healthy food and wash a fruit.
6. Pay attention to the ratio of carbohydrate to fat: the daily intake of protein by normal people is10% ~15% of the daily calories required by the human body; The carbohydrate intake is not less than 55% of the daily calories required by the human body; The intake of fat should not exceed 30% of daily calories. If the goal is to lose weight, it is necessary to control the intake of carbohydrates and fat. Eating more vegetables and fruits helps to lose weight. For example, an apple contains 50 calories, and the body needs 75 calories to digest and absorb, which means that the body will consume 25 more calories. So this kind of food is a kind of negative calorie food. After eating it, you will lose weight two or three times faster.
7. Hunger depends on imagination: Imagine that a hearty dinner can lower your body's hormone level, which is appetite hormone. Looking forward to and thinking about a rich dinner will help to improve the level of ghrelin, which has a positive impact on the control of food intake at dinner, because it will lead to satiety and thus play a role in losing weight.