When your judgment is not enough, you will often make the wrong decision. Hunger is a primitive impulse, and it is difficult for us to restrain it. When you are starving to death, you can't resist the temptation of delicious food unless you can find healthy food. The usual result is that you will have a full meal without scruples and regret it afterwards. Planning dinner and snacks has an unexpected magical effect on suppressing strong hunger, and of course it is also conducive to achieving your beautiful goal of eating healthy food. Take some healthy snacks with you, such as an ounce of pistachios, a boiled egg with skin, a few slices of graham crackers, a cup of Greek yogurt, or 1/4 cups of raisins, which are all good choices. But you can't skip dinner and just eat these, and snacks should not be too stingy.

2. Objectively control daily calorie intake.

Whether you are maintaining weight or losing weight, everyone has a calorie budget. I find that people often ignore this simple fact. Your calorie budget can help you develop healthy eating habits, thus avoiding repeated setbacks in weight control. The 20 10 Dietary Guidelines for Americans suggests that people's daily calorie intake should depend on their sex, age and physical fitness. When you know your calorie budget, you can plan how many fruits, vegetables, whole grains, low-fat dairy products and other foods rich in protein you need to eat every day.

3. Apply the principles of red, orange and green.

Make sure that at least one food in each meal is one of the above three colors. Focusing on this kind of food can ensure that there is always a certain amount of agricultural products on your plate and squeeze out the space for high-calorie food.

Eat less

Insist on eating less than one bite per meal, you can eat 75 calories less a day and lose about 8 pounds a year!

5. Be a drinker

Water is very important for maintaining sufficient water in the body. Some people are always "puffy", in fact, not because they drink too much water, but because they don't drink enough water. Everyone has different needs for water, but it is generally recommended that everyone drink 64 ounces of water every day. Drinking water can make you feel full, so you can feel full even if you consume less calories.

6. Give up the habit of repeating words.

Salt is an important reason for weight gain, which also explains why the number can't be reduced. On average, Americans eat twice as much salt as they normally need, which leads to their weight gain, swollen abdomen and difficulty in losing stubborn fat. Meanwhile, salt makes people feel hungry and thirsty more easily. Therefore, when buying food, check the nutrition label on the package first, and it is best to choose those foods with low sodium content. At the same time, fresh food is more beneficial to health than packaged food or restaurant food. After you try to reduce sodium intake and choose more natural foods, you will find that the edema on your face and the fat in your abdomen are improving rapidly.

Add spices to the diet

A study in the British Journal of Nutrition found that adding hot spices to meals can effectively suppress hunger. If you think one reason is not enough, we have another reason to convince you. Scientists at the State University of New York at Buffalo have found that capsaicin compounds found in peppers can stimulate the brain to release pleasant endorphins. Don't want to be hungry and in a good mood? Then try the spicy seasoning!

8. Don't just care about calories, but pay attention to balanced nutrition.

Don't just care about the number of calories (for example, one pack 100 calories), make sure that your diet contains carbohydrates, protein and fat. By supplementing your body with nutrients you need, such as ingredients that are easy to digest or take a long time to digest, you will feel full for a long time and provide more energy for your body, thus achieving better slimming effect.

9. Don't think that drinking diet soda will help you lose weight.

A university study by the Texas Health Science Center found that the more people drink diet soda, the greater the risk of obesity. Drinking two or three cans of diet soda every day will increase your waistline five times. What's going on here? An animal study by Purdue University in the United States shows that artificial sweeteners will interfere with the instinct of human body to consciously adjust calorie intake according to the sweetness of diet.

10. Keep food away from where you eat.

Put the food on the kitchen counter or by the fire, take some out and put it on a plate and take it to the table to eat. In this way, if you want to eat more, you have to get up and get it, so that you can remind yourself how much you have eaten.

1 1. Continue to write diet records.

This may be a cliche for you, but here, we must say it again, because keeping a diet record plays a vital role in losing weight and keeping in shape for a long time. A study published in the American Journal of Preventive Medicine found that people who keep a diet record lose twice as much weight as those who don't. When writing a diet record, be sure to write clearly what you ate and how much you ate, including any ingredients (such as condiments, oils, etc.) you added to the food. ), and what to drink. At the same time, recording your mood and appetite at that time will also help you better understand your eating habits!

12. Have soup before meals

A survey by the University of Pennsylvania shows that people who are used to drinking a bowl of low-calorie vegetable soup before meals will reduce their calorie intake by 20%. Before enjoying the biggest meal of the day, drinking a bowl of low-calorie vegetable soup with gravy can reduce calorie intake, lose weight and feel full at the same time.

13. Control the meal time

If you want to lose weight, you need to get rid of the habit of gorging, try to slow down the speed of eating, chew at least ten times per bite, and put down your fork after each bite, thus creating a relaxed dining atmosphere.

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14. Hunger hormone in Zhisheng

When hunger prevails, even the most active dieters will try to lose weight successfully. The human body secretes a hormone called auxin, which can control our hunger and increase our appetite. In this way, it will stimulate our thirst for sugar and even disrupt our healthiest diet.

15. Wear appropriate clothes

Elastic band is the number one fashion enemy of dieters. When you are well dressed and feel good, you will realize that the size of clothes can give you a clear signal to help you stop eating immediately after you are full. This coup can make you always remember your weight loss goal and prevent overeating.