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, etc. Are 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, etc. They are all high-protein and low-fat foods, which can make the body feel full and make it easier to lose weight.

three

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.

four

Adjust the meal order

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!

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.

eat soup

Too much water will make your stomach feel full, and now your stomach is half full.

Eat vegetables

Vegetables contain dietary fiber and vitamins, which makes you feel full.

4. Eat high-protein food and meat dishes, such as steak and chicken.

This kind of food helps to supplement protein.

Take rice as the 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.

five

Three meals should be regular.

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.

six

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.

Beautiful summer is coming. Looking at yourself covered in fat, should you worry? If you want to lose fat, do these actions quickly. However, if you only rely on exercise to lose weight, it is not only slow but also very tired. The healthiest, reasonable and quick way to lose weight is of course the perfect combination of "7 points nutrition +3 points exercise+1 minute habit". If you use the wrong method to lose weight, you will not only lose weight, but also bring great harm to your body. Therefore, if you want to lose weight healthily and quickly, you must choose the most scientific and healthy one.