In foreign countries, many severely obese people control their diet by reducing their stomach capacity through gastrectomy. But this extreme way is not suitable for ordinary people, so if you want to lose weight, you must first reduce your stomach capacity and control your diet.
To lose weight, reduce your stomach first, and reduce your stomach capacity and calorie intake in four ways to make you slim down!
1, a glass of water before meals
In fact, many people are hungry before meals, so they will gobble up when they eat. In order to reduce the stomach capacity, we might as well drink a cup of warm water to fill our stomach before meals, which will reduce our food intake.
If you have soup when you eat, you can drink some soup and water first, which can increase your satiety. Reducing the intake of dinner is helpful to reduce the stomach capacity, which is not only beneficial to the health of the stomach, but also to control the diet.
2. Chew slowly and eat habits.
Many people like to wolf down their meals. In fact, this way of eating will bring a great burden to our stomach, and it is easy to eat more if we are not careful. It is more appropriate to control a meal for about 20 minutes, because it takes 20 minutes for the brain to release protective signals. If you eat too fast, your brain has no time to receive the signal of satiety, and you may have eaten a lot.
Related studies have found that people who eat slowly will eat less 10% than those who eat quickly after meals, while their stomachs are healthier and have smaller stomach capacity, which is very helpful for losing weight.
3. Eat more vegetables with high fiber and low calorie.
You can eat more foods containing dietary fiber, because these foods can not only increase satiety, but also promote gastrointestinal peristalsis and help defecation.
It is necessary to quit unhealthy foods, such as high-calorie foods such as barley, chocolate and French fries. Although these foods are delicious, they are easy to get fat. We can eat more natural fruits and vegetables with little processing, which can not only reduce the burden on the body, but also absorb some nutrients, make the body healthier and help to form a lean body.
4. Supplement high-quality protein
Compared with vegetables, protein's satiety will be longer, which can effectively reduce the probability of overeating and help to lose weight. Because it takes longer for the body to break down protein, it also needs to mobilize more calories, so it helps to improve the thermal effect of the body.
In addition, protein can also provide our body with amino acids, promote body synthesis and help metabolism. Usually, dairy products, eggs, chicken breast, fish and seafood should also be supplemented appropriately.