How to get hungry easily during weight loss?
The first step of losing weight: overcoming "bad" hunger
Hungry soon after dinner? I ate more food to fight hunger, but I didn't expect the more I ate, the more hungry I became. This unhealthy hunger is a bad signal from body perception, which makes you want to eat all the time. But if you deliberately control and don't satisfy the signals sent by your body, your body will be unhappy and send a stronger signal to make you overeat. So I'm not so hungry at ordinary times, and I'm not hungry at dinner. This normal hunger is very important for losing weight. How to turn on the switch to build a healthy hunger? Let me decrypt it for you!
1, eat more foods rich in dietary fiber.
Does anyone have the advantage of not making dietary fiber? Eating enough dietary fiber is not only low in calories, but also can enrich our stomach and make people feel full. It is a master of satiety. By reducing calorie intake, the body begins to consume fat to achieve the purpose of losing weight. These dietary fibers can also improve the intestinal environment, help increase beneficial bacteria and maintain intestinal health.
Eat these: green leafy vegetables, broccoli, oats, whole wheat bread, sweet potatoes, brown rice and miscellaneous grains, fungi, fruits and so on. Are all foods rich in dietary fiber. Remember to eat more every day!
2. Eat more foods with high protein and low fat.
It takes a long time for protein to digest enough protein in the process of losing weight. An experimental study at the University of Sydney found that eating a proper amount of protein is more conducive to controlling appetite and reducing fat intake. Adequate protein will make your body less likely to get hungry and prevent you from receiving the signal of overeating when you are not eating.
Eat these: lean meat, fish and shrimp, chicken breast, milk, beans, quinoa and so on. They are all high-protein and low-fat foods, which not only make the body feel full, but also make it easier to lose weight.
3. Eat healthy snacks between meals.
Twice a day will make you feel a little hungry. One is in the morning 10, when your metabolism is faster. The other is at 3-4 pm, when the glucose content in the body is low. At this time, you can add meals and eat healthy snacks such as nuts (about10g), yogurt, bananas, soy milk or fruits, which will help prevent overeating at dinner and effectively control your appetite! The calories of extra meals should not exceed 200 calories. Of course, if you arrange an extra meal for yourself, you should eat less dinner, so as to ensure that the total calories in a day are not exceeded.
Step 4 adjust the order of meals
Everyone may be confused. When you are filled with vegetable salad, corn soup, fruit bowl, steak and chicken legs, what will you eat first? The order of eating also determines how much you eat!
0 1. Eat fruit
Large volume and less calories, eating before meals is conducive to controlling calories, and the vitamins inside can be better absorbed by the human body.
02. Eat soup
Too much water will make your stomach feel full, and now your stomach is half full.
03. Eat vegetables
Vegetables contain dietary fiber and vitamins, which makes you feel full.
Eating high-protein food and meat dishes, such as steak and chicken, will help to supplement protein.
05. Eat rice as a staple food
At this point, the stomach is already seven points full. Eating a little rice can make your stomach fuller and your blood sugar will not rise so fast. This kind of meal order can naturally control your food intake, which can not only ensure adequate nutrient intake, but also avoid excessive fat. Seven points full is not a problem.
5, three meals should be timed.
In order to lose weight, many people are hungry for a full meal. However, the study found that when people are hungry, they tend to eat foods with high oil and sugar, consume more energy, get out of control of hunger, and send out signals of hunger at any time. Because when people eat, the digestive system will be mobilized to secrete digestive enzymes. If you keep it regular, the memory of the brain and stomach will be formed, and it will work automatically at mealtime, which is conducive to controlling the hunger of the body. Therefore, it is suggested to arrange breakfast at 6:30-8:30 and lunch at11:30-13: 30.
6. Eat slowly.
It takes 20 minutes for the brain to receive the signal of satiety. If you eat too fast to remind your brain that you are full, you will consume too many calories, and you will become full when you are seven minutes full! Chewing slowly can prolong the meal time and stimulate the nerve center of satiety, so the number of chews per meal should not be less than 10, which makes it easier to control the body from overeating.
Four tips on diet and weight loss
65438 +0 high protein
When we absorb every nutrient, we need to consume energy. Take "absorption 100 kcal corresponding substance" as an example: carbohydrate: 5% (consumption 10 kcal), protein: 25% (consumption of 20 kcal); Fat: 2%(5000 calories). Obviously, to digest protein food, our bodies need to pay the most calories, and it is difficult to store it as fat because of a strong sense of fullness. Therefore, people who reduce fat are advised to consume a lot of protein. When it comes to losing weight, many people think that you can't eat meat. Their fat-reducing meals are all "grass", but fruits are not carbohydrates? Salad contains no calories? Even if you keep eating these things, it is unhealthy to lose weight.
No.2 low GI food (low glycemic index)
The higher the GI value, the higher the postprandial blood sugar, the more insulin secretion, and the easier it is to form fat. Therefore, in the staple food, we should eat coarse grains such as corn, purple potato and brown rice, instead of rice, noodles and porridge. Many people think that eating fruit is fructose, which is not easy to gain weight and can be eaten casually, but ... how can it be so good?
The truth of fruit: Fructose in fruit produces the same amount of heat as carbohydrate decomposes glucose.
Fructose and leptin: Leptin can make us feel full, but fructose will reduce the sensitivity of leptin, that is, you will not feel full, so it is easy to overdose; The first metabolite of fructose is fructose-1- phosphate, which is easily converted into fat in the liver, and a large amount of deposition may lead to nonalcoholic fatty liver.
Generally speaking, about 200g of fruit every day only contains 2~ 10 g of fructose. If the intake of fructose is less than 50 grams per day, it will not have adverse effects on blood lipid and weight. More often, you drink sugary drinks with high fructose corn syrup. So basically, we should drink less or even not drink high-sugar drinks like milk tea.
No.3 high quality fat
In fact, a long-term high-protein diet will increase the burden on the kidneys, but the solution is simple-eat some fat. The decomposition of transportation in protein needs the participation of fat. Without fat intake, this process cannot be successfully completed. If we only pay attention to the high-protein diet without paying attention to the intake of fat, it will be difficult to digest and utilize. What kind of fat should I eat?
High quality fat: hemp seed oil, linseed oil, pumpkin seed oil, avocado, olive oil, grape seed oil, etc. These can be directly cold-mixed, cold-pressed, not damaged by high temperature, and retain a lot of nutrients (note that these vegetable oils are not suitable for high-temperature frying and roasting, and are easy to oxidize to produce harmful substances. If you want to relieve hunger, eat high-temperature frying, or use animal oil)
What kind of fat should I not eat?
Partially hydrogenated vegetable oil (including partially hydrogenated palm oil, soybean oil, rapeseed oil, etc. ), ghee, shortening, vegetable shortening, high-grade ghee, liquid ghee, vegetable butter, vegetable fat, margarine, margarine ... These unhealthy fats will make you gain weight 7 times faster. It's really terrible to think about it.
Fourth, choose the appropriate aerobic time.
Many friends like to come here. Doing aerobic exercise directly after dinner at night can really reduce fat, but it is not the best choice. We should find a time when the insulin level is very low. Fasting insulin is really low, but there is a risk of hypoglycemia and dizziness, so we might as well choose to do aerobic exercise after strength training. After strength training, glycogen is utilized, and it is easier to enter the state of consuming fat.
Do you know seven wrong ways to lose weight?
No.65438 +0 Hungry
Hungry, eat less and don't eat. Yes, you will lose a lot of calories. However, when you are often hungry to get enough calories, especially when protein is insufficient, our body will start to rebel, and it will secretly store available calories instead of consuming them. Therefore, in order to maintain the normal operation of the body, muscle tissue began to play a tragic role of filling energy. As we all know, muscle is the key to the number of calories burned and the metabolic rate. More muscle means less fat, and our body will have a faster metabolic rate.
Starving is innocent and it is reasonable to lose weight, but when you really want to lose weight by controlling calorie intake, please ensure that you consume at least 1600 to 1800 calories every day to prevent metabolic disorder. Do you know that you can lose 500 calories by drinking less beer, eating less potato chips and a chocolate biscuit every day?
Number two ate too much.
Most bread and grains that look delicious after processing are another stumbling block in your slimming plan. Be careful, because they contain very little cellulose-plant foods rich in cellulose are a great contributor to weight loss, and their ultra-low calories will easily make you feel full without getting fat.
Starting today, you should try to eat as little potatoes as possible, especially fried potato chips. Experts remind us that eating potatoes will make our blood sugar concentration rise rapidly. Throw away all those soft white bread, crisp potato chips and low-fiber breakfast cereals and try whole grains, nuts or beans.
Number three wolfed down.
It's not too much to describe your eating style with death. Slow down, slow down, slow down! You eat too fast, so the consequence of gorging is not only that you can't feel the delicious food carefully, but also that you are particularly prone to overeating, because your stomach doesn't have time to send a signal to your brain that "I'm full", and you don't find yourself full until the end of the battle, so you overeat again and again. ...
then what I have a bad temper by nature. I know I have to slow down, but I just can't. Next time you eat, try this trick: after each bite of food, chew it thoroughly and swallow it comfortably, you can put down your chopsticks very gentlemanly and drink a little water (white water) to see if this will prolong your meal time. Also, don't forget to turn off the TV when you use this trick, and you can also chat with your friends.
The fourth movement can solve everything.
Swimming, playing football, going to the gym and working hard are equal to losing weight? I tell you, relying solely on physical exercise will not make you have a strong body. A recent study shows that the amount of training in a certain army has increased in the past three years, but everyone's weight has not decreased because of doing more exercise, but has increased. The reason is simple: after exercise, they eat more, their calories are replenished more, and their weight will naturally soar.
How many calories does a delicious sauce beef contain? Did this can of beer at hand ruin today's weight loss plan? Too much, too little or just right, these are the most frequently mentioned topics for you who are losing weight. I tell you, it is absolutely necessary to control the amount of food eaten per meal, and it is also the most effective way to prevent overeating. Research shows that one person can actually eat enough food for the whole family in a restaurant. A large portion of spaghetti can be divided into small portions for eight people; A sweet bread sprinkled with nuts and cinnamon is not very eye-catching, but its calorie content is as high as 1 100 calories. As long as you are not careful, the fat you just lost in hard exercise will come back to you quietly.
No.5 shaoshui lose weight
"Well, since I'm so fat, I'll sleep less and kill fat." Can sleep less magically reduce fat? The researchers did this experiment: let a group of healthy men reduce their sleep time to 4~7 hours every night, taking 6 days as a cycle. As a result, they found that the contents of glucose and insulin in their blood increased, and at the same time, they also broke the metabolic balance of the body, which is extremely unfavorable for men who want to lose weight, because excessive insulin will increase the storage of fat in the body. It can be seen that it is meaningless to sleep less and lose weight!
You should try to maintain normal sleep habits and ensure 8 hours of sleep every day. Make a regular schedule for yourself. Think back, do you often wake up at the same time in the morning, and then make sure to go to sleep at least 8 hours before, so that your body can return to normal metabolism.
Sixth, drink too little water.
Have a drink and give me another ... water! If you are determined to lose weight, water is an indispensable companion. Wastes from the decomposition of fat in our bodies and treated protein residues will be excreted with water. If men want to stay healthy, they must drink enough water. At the same time, the normal digestion and metabolism of food are inseparable from water. In cool summer, water can also help you cool down during strenuous exercise.
Prepare an oversized kettle with a capacity of 1 liter. Your drinking plan is to finish the water in the kettle in one day. Clear, yellowish urine is considered as an important sign of good drinking water.
The seventh place is complacent
"I lost 5 kilograms, so I can have a drink with my friends to celebrate." Stop this idea at once! My friend, if you have made a small success in losing weight, losing 5kg or even 10kg, don't let your guard down easily because of this-maybe you will become the old "fat Liu" next time you meet. If you lose weight, the best way to celebrate is to buy a pair of pants in a smaller size.
Maybe you are not complacent, we just remind you not to relax. Think for yourself: how much will it cost to lose 5 kilograms! Are you willing to start over in pain? Consider redefining your diet and exercise plan every time you lose 5 kilograms. According to your new weight and exercise level, you can calculate a new set of numbers, and then calculate how much food intake and exercise intensity you should have every day now. At this time, you need strong willpower to hold on to the achievements of the last World War and launch an impact on the next 5 kg. Relaxation means giving up all previous efforts!
Wrong way to lose weight
Mistake 1: Fruit is dinner.
Many people see on the Internet that eating fruit as a dinner can reduce the calories brought by daily diet and avoid obesity. Actually, not necessarily, because some fruits are not low in calories and contain relatively high sugar. If you eat fruit for dinner every meal, it will easily lead to excessive calories or sugar, and you will not escape the fate of getting fat.
Mistake 2: You can lose weight without drinking water.
If you want to lose weight quickly and don't drink enough water, your body's fat can't be metabolized to lose weight, but your weight will increase. Many chemical reactions in the body are carried out with water as the medium. Both the digestive function and endocrine function of the body need water beauty, and the toxic substances in the metabolites should be eliminated by water. Proper drinking water can avoid gastrointestinal dysfunction. Every day, the body needs 2000 ml of water to ensure the normal operation of the body, and the stool will not dry up and cause constipation.
Mistake 3: Don't eat breakfast
Many office workers want to lose weight, but they forget to buy breakfast on their way to work every day. Skipping breakfast is a big taboo to lose weight, because after a whole night, the body is in an empty stomach and will not eat until noon, which is easy to increase the original food intake and lead to excessive calories at once.
Mistake 4: Love to eat frozen food
Eating ice cream and drinking cold drinks are the favorite of many girls, but the desire for temporary coolness brings amazing heat to the body. If you must eat, you should also eat low-fat foods, and pay attention to the calorie labels of natural fruits and grains. The lower the better.
Mistake 5: single diet, lack of nutrition
In order to lose weight, many people eat simple things every day, such as a cup of coffee and some biscuits for breakfast, and a cup of milk and an oatmeal roll for lunch. This has caused many people to lack nutrition. In fact, we should not only eat simple food, but also control our weight by changing our eating habits. If you cook with low-fat cooking methods, choose diet foods that provide low calories. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not cause new troubles because of lack of nutrition.
Mistake 6: Eat only one meal to reduce calories.
Many people think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calories are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, you will actually increase your appetite and have the possibility of binge eating. Studies have found that women who eat only one meal gain weight faster. It is best to have a balanced diet for breakfast and lunch to avoid being hungry and overeating at dinner.
Mistake 7: Don't want to exercise.
This habit will greatly reduce the weight loss effect. Insisting on physical exercise is the most effective way to lose weight. Experts point out that if women pay equal attention to exercise when losing weight, then muscle gain and fat loss will be carried out at the same time. Exercise makes muscles more symmetrical and slim, which naturally improves the body's ability to burn calories, because muscles will continue to burn calories even when people are resting.