Don't wronged yourself, don't let yourself go hungry, and don't suppress your appetite too much. Only by maintaining a state of not being hungry for three meals will the appetite be less vigorous.

To eat, we must learn to choose food wisely, choose something rich in nutrition, low in calories and beneficial to digestion, and have three meals regularly.

Pay attention to the types of food and the collocation of meat and vegetables; Try to choose healthy cooking methods such as steaming, boiling and stewing, and eat less fried, fried, roasted and smoked foods; Avoid foods high in oil and sugar.

2. Refuse to skip staple food, dinner and low-carbon diet.

Eat three meals regularly and divide the staple food into three times a day on average; Avoid fasting for a long time before exercise, and eat some fruit or oats10 ~ 2 hours in advance;

Calculate nutrition: learn to calculate the daily carbohydrate intake, and ensure that it is above110 ~130g.

Eat high protein food

Protein accounts for less than 15% of the heat source, and hunger is coming! Besides, protein can provide a long-term satiety.

The main food sources in protein are divided into two categories: plant protein and animal protein. These two kinds of protein can complement each other, which is more conducive to absorption.

You can get high-quality protein from fish, meat, soybeans and cereals in your daily diet.

Cut off all sweets

Sugar in sweets makes dieters' blood sugar index rise first and then fall, which sends a message to the brain that they need more food. This is a vicious circle.

Especially after finishing rice and flour, grains can be converted into glucose more quickly, and there is a lack of fiber materials retained by rough grains.

5. Fill your stomach with fiber.

Fibers are divided into soluble fibers and insoluble fibers. Soluble fiber can be dissolved in liquid, and insoluble fiber can help eliminate waste in the body.

Soluble fiber in food is the most powerful weapon against hunger. When water and soluble fiber are mixed in the stomach, the stomach and small intestine become bigger, which brings a feeling of fullness, thus giving up the idea of eating more food.

This explains why people who eat coarse bread are not as hungry as those who eat refined bread, because the fiber contained in coarse bread fills their stomachs.

If you can eat a considerable amount of fiber food a day, you can effectively fight hunger and stop thinking about finding food. Especially at night.

Foods rich in soluble fiber include lentils, mung beans and peas, as well as rye, oats, vegetables and fruits.

6. Choose low-calorie food to keep yourself from going hungry.

In addition to eating more foods containing fiber, you can also choose foods with low calories. For example, a catty of cucumber has only 75 kilocalories. Lettuce, cabbage, celery and other low-calorie vegetables can be carefully cooked and eaten.

When choosing fruits, we should pay attention to those with low fructose content, such as cherries, pears, pomelos and peaches, while raisins, dried plums and figs contain high fructose. Try not to drink fruit juice, it is best to use fruit instead.

7. Develop good eating habits

If the food you used to eat can only make you hungry faster and gain weight, you'd better give it up and get used to other foods that are equally delicious and beneficial to weight loss.

Controlling hunger is also the key to losing weight.

When your weight becomes the standard, you will be more confident and energetic, and these don't have to be at the expense of hunger and losing the fun of tasting all kinds of food.