They slept well.
A study by Eastern Virginia Medical College shows that thin women sleep two hours more a week than overweight people. Researchers believe that lack of sleep will lead to the secretion of hormones that inhibit appetite, such as leptin; At the same time, it will accelerate the secretion of hormones that increase appetite, such as hunger hormone.
You can do it.
Take a nap at the right time: a nap of more than two hours a week actually requires only 17 minutes of sleep every day, which is not difficult for each of us. Even if your schedule is busy, "it doesn't matter if you sleep."
They choose "just right" instead of "very full"
If satiety is expressed by the scale of 1~ 10, thin people usually stop eating at the age of 6~7, which is the author's view. Thin people can't clear their plates, but most people keep it at 8~ 10. Why? This may be because you mistakenly equate "just right" with "still hungry" and always think that there are debts in your stomach; Or you are used to eating all the food in front of you, regardless of whether you really need it.
You can do it.
Next time you eat, remember to put down chopsticks and knives and forks like a thin man, and think about which scale you are on 1 to 10; When there are five mouthfuls of food on your plate, think about that scale again. The purpose of this is to increase your self-awareness when eating, and at the same time, it will slow down your eating speed and receive the signal of "full" faster.
They stick to their habits.
Any nutritionist will tell you that a diversified diet is good for your health. However, too much diversity can be counterproductive. Studies show that the richer the flavor and ingredients, the more you will be encouraged to eat too much. However, most thin people will stick to a regular diet. Most of their meals are fixed in Chengdu, but occasionally there will be some new changes. It can be said that their diet content is "known without thinking".
You can do it.
Try to keep the same eating habits-porridge for breakfast, salad at noon, porridge and fruit meal at night, and so on. You can also add roast chicken to today's salad and tuna tomorrow, but keep a low-density diet plan to avoid overeating.
They have powerful self-control genes.
Researchers at Tufts University in Massachusetts found that the secret of women's weight gain is that they have genes to get rid of inhibition. The higher the inhibition level, the easier it is to lose control of yourself and lead to weight gain. The lower the level of getting rid of inhibition, the more difficult it is to get rid of the controlled trajectory, thus showing strong self-control ability, while the higher the self-control ability, the lower the body mass index and the thinner it is.
You can do it.
Make some preparations when you get rid of depression at a high level, for example, when you get together with a large group of friends, tell yourself that you only ate a quarter of the appetizers. If you eat out, order an appetizer and a dessert; If you are stressed now, this is another moment of low inhibition. Make sure you have "chewing fruit" such as fruit or carrot sticks, so it is not easy to increase calories.
They won't cure their bad mood with food.
Carla Gallagher, a slimming expert in Louisville, USA, believes that people who are not thin or beautiful are completely immune to emotional eating. They usually put food in front of them, but they will soon realize this and stop eating.
You can do it.
Adding the word "Halt" to your vocabulary is not only an instruction when you want to destroy a whole box of biscuits, but also an acronym for hunger, anger, loneliness and fatigue in English words, and it is also the main reason for emotional eating.
If you are really hungry, you can eat some energy-balanced snacks, such as a handful of nuts, to help you overcome hunger before the next meal. But if you feel angry, then when you need an "emotional meal", choose some zero-calorie solutions-running or jumping, and a faster heart rate will help you dispel the angry mood; If you feel lonely? Then call friends, or write emails to family members, or go to parks or shopping malls-crowded environment will make you feel connected with society, even if you don't meet acquaintances; If you feel tired, bury yourself in a deep sleep!
They eat more fruits.
According to a study by the American Dietetic Nutrition Society, generally speaking, thin people eat more fruits and vegetables every day than overweight people and will not choose foods with high fat content.
You can do it.
Add your three meals and snacks to the whole fruit instead of the juice, and eat them 2~3 times a day. Pour jam on cereal and yogurt, add fresh pear slices to turkey sandwiches, or bake an apple for dessert. Remember to prepare a plate of fruit on your dining table or workbench at any time, so that the first thing you think of when you are hungry is to eat a fruit first.
They don't think hunger is an "emergency"
Most people who are struggling to gain weight usually think that overcoming hunger is a headache. If you are afraid of hunger, you are likely to overeat as a routine to avoid hunger. Thin people choose "forbearance" because they know that hunger comes and goes in a hurry, and sometimes they can accept it all.
You can do it.
Keep yourself busy every day, postpone your lunch time 1~2 hours, or try to have a lunch snack one day to solve your lunch. You will find that you can deal with lunch time like this, and it feels good. The next time your stomach is growling and you can't wait to run to the refrigerator to get food, try not to delay.
They like "pedal exercise"
A study in Rochester, USA shows that thin people spend an extra 1 ~ 2 hours walking every day, including indirectly drinking coffee, going to a place not too close for lunch, and walking their dogs in the street park after work. These "pedal movements" will make them burn 33 pounds a year.
You can do it.
Research shows that people often overestimate their daily activities. Most people actually spend 16~20 hours sitting in their chairs every day. Then take a pedometer and see how far you are from the ideal 10000 step. You know, you should accumulate at least 30 minutes of activities every day-including climbing stairs instead of taking the elevator and scrubbing the floor with your extra body energy.
What kind of exercise will burn you more calories?
Skipping rope burns about 10 calories per minute, while jogging at medium speed burns about 13 calories per minute.
2. Swimming for 30 minutes can burn 240 calories, and brisk walking can burn 2 10 calories.
3. High-intensity and high-temperature Bikram yoga class can burn 680 calories per hour, while strength training can only burn 430 calories.
Cycling burns about 200 calories every 30 minutes, while roller skating consumes 250 calories.
5. Waist and abdomen training consumes an average of 650 calories every 45 minutes, while hot dancing consumes 600 calories.
6. One hour of gardening can burn 300 calories, while one hour of household cleaning can burn 250 calories.
7. Playing hide-and-seek with children for 30 minutes can burn 180 calories, and chasing each other can also burn 1 10 calories.
8. The treadmill is set to an inclination of 10%, which can burn 300 calories in 30 minutes. If the inclination is 3%~5%, only 200 calories can be burned.
9. Taekwondo fitness burns almost twice as many calories as low-impact aerobic exercise, and can burn 1 1 calories per minute, while ordinary aerobic gymnastics can only burn 6 calories.