Method 1: Eat food with satiety.
1, eat oatmeal for the first meal every day. Both instant oatmeal and fresh-cut oatmeal (non-instant oatmeal) can suppress appetite before lunch. Oats have a low glycemic index and will not lead to the peak of blood sugar that leads to hunger. Almond milk and apple slices or grapefruit oatmeal are healthy choices to suppress appetite. If you use brown sugar or maple syrup with oatmeal, its effect will be offset. Brown sugar or maple syrup can cause blood sugar to rise sharply, and you may feel hungry soon after breakfast.
2. Eat lean protein in the morning. Another good breakfast choice is food containing lean protein-eggs, lean meat or yogurt. Eating lean protein in the morning will make you feel satisfied all day. Studies have shown that eating lean protein at other times will not have the same effect, so be sure to eat it at breakfast. Speaking of protein, don't eat fat completely. Eat some healthy fat, such as olive oil or avocado, which will keep you hungry longer than a fat-free diet.
3. Add grapefruit to your diet. The popular whole grapefruit diet needs to be avoided, but it has been proved that adding half a grapefruit to each meal can help you lose weight. Grapefruit can reduce postprandial insulin level and prevent excessive hunger.
4. Eat more crude fiber vegetables and fruits. Most vegetables and fruits are rich in fiber and water, which can maintain satiety. Every meal of yours should be based on fruits and vegetables, supplemented by some protein and fat. Apples can suppress appetite very well. Try to eat one a day.
Green leafy vegetables are good food and rich in many nutrients. Try to choose spinach, cabbage, mustard, olives or beets instead of light lettuce.
Potatoes contain a substance that can counteract the effect of auxin. Eat baked, boiled or fried potatoes, not French fries and chips.
5. eat nuts. Studies have shown that eating nuts, especially almonds, every day is weaker than those who don't eat them. Nuts consist of protein, fiber and unsaturated fat.
6. Add flaxseed to the recipe. You can sprinkle flaxseed on foods such as yogurt, salad and vegetables. Flaxseed is rich in cellulose, which can prevent blood sugar from rising too fast, thus reducing hunger.
7. Find some good fats to reduce hunger, such as oleic acid. Peanut butter, avocado, nuts and olive oil contain oleic acid, which can send a signal to the brain to suppress appetite.
8. Eat dark chocolate. When you can't satisfy your desire for sweets and fruits, eat some dark chocolate. Unlike milk chocolate and candy, the taste of dark chocolate will make you feel full when you are full. Try dark chocolate containing at least 70% cocoa, and you will find it difficult to eat a few pieces. Check the label when buying dark chocolate. Many brands are also marked as dark chocolate when the cocoa content is below 70%.
9. Eat spicy food. When you eat something bland, it is easy for you to eat more than one serving. You will eat hard to satisfy yourself, even though your stomach is full. But when you eat spicy food, you will pay attention to the amount you eat and when you will be full. Chili powder is a good seasoning for cooking. Sprinkle Chili powder on the omelet and add it to the soup, or add a new flavor to guacamole.
Unlike ketchup, most hot sauces are low in calories, so you can eat as much as you want. But you need to check the label to make sure there is no sugar in it.
Mustard is another condiment that can make you feel full quickly.
Method 2: Drink healthy drinks.
1, drink water. You may have heard it a thousand times, but drinking water while dieting can relieve hunger, which is true. Drinking water before, during and after meals can fill your stomach. When you feel hungry, drink a glass of water before looking for food, which can prevent you from eating too much. Here are some creative ways to make you drink a lot of water every day: ginger tea. Add a few slices of fresh ginger to boiling water and brew for a few minutes, and you can drink a very delicious drink. Ginger can help digestion and stimulate metabolism.
Cucumber water or lemonade. Adding a taste to water can make drinking water interesting, stimulate your taste and keep you hungry for longer. Squeeze lemon juice or put some cucumber slices in the water.
2. caffeine. People have different opinions about caffeine inhibiting appetite. A cup of black coffee or tea can suppress hunger for some people, but some people will feel hungry after the peak of caffeine has passed, so they deny its positive effect. Try drinking a cup of coffee or black tea (without milk and sugar) and observe the changes in the next few hours. If you don't feel hungry, even if caffeine doesn't work, it can suppress your appetite well.
3. Vegetable juice. Squeeze cabbage, carrots, spinach, cucumbers and other vegetables. This drink is rich in vitamins and can keep you from being hungry for hours. But fruit juice is not suitable for drinking because of its high sugar content.
4. Green tea. For centuries, green tea has been used to suppress appetite, because it contains EGCG (tea polyphenols), which is a nutrient that can promote the feeling of fullness rather than hunger. Drinking green tea every day also helps to prevent fat accumulation.
5. Use low-calorie soup or organic broth to suppress appetite. If you choose low-calorie chicken noodle soup, you can get protein from chicken, and the soup will also make you feel full.
6. Don't drink, except wine. Most alcoholic beverages, such as beer, cocktails, etc. , contain calories, and they will reduce your self-control, so you are likely to break the habit of dieting while drinking. However, red wine has been proved to suppress appetite by producing satiety. Control the amount of about one glass of red wine a day.
Method 3: Change daily habits.
1. Candles that smell food or its fragrance every day. Smelling certain foods, such as mint, vanilla, bananas and green apples, consumes less calories than people who don't smell them. This is a way to cheat the brain. In view of this, scented lip balm may also be useful.
2, chew slowly. Eating too fast may lead to overeating, because your stomach has no time to send a signal to your brain that you are full. Chew your food slowly and pay attention to what you are eating. Putting the fork down when chewing can slow down the eating speed. Don't eat while watching TV or reading. If you don't concentrate, you will eat too much without knowing it.
3. Improve intermittent aerobic exercise. You can get the highest level of auxin through adequate aerobic exercise and short rest (it can suppress your appetite).
Step 4 brush your teeth. Brush your teeth when you really want to eat. The smell of toothpaste will deceive your brain, which will think you are eating, and you won't want to eat for hours, because it will be strange to eat immediately after brushing your teeth. Of course, you don't want to brush your teeth five times a day Brushing your teeth too often will wear away the enamel. Brush your teeth no more than 2 or 3 times a day.
Chewing mint sugar-free gum is another good way to deceive yourself into eating.
5. Have a good sleep at night. Studies have shown that lack of sleep will lead to an increase in food intake the next day. On the other hand, too much sleep will have the same effect. Our goal is to sleep for 7 to 8 hours every night, stay "sweet" and ensure that hunger is controlled.
6. Get busy. Boredom is the main cause of overeating. If your hands are empty, you will easily want to find food. Stay active all day, whether at home or at work. Take a walk, meet other people, etc. And do these things that need to be used. Don't give yourself time to feel hungry!
7. Stress management. Overeating because of sadness, anger or nervousness can easily ruin your weight loss plan. Stress can cause the body to produce too many hormones that cause hunger, which is why people binge on biscuits and ice cream when they are in a bad mood. Solve problems through meditation, exercise and psychotherapy, so that you don't turn your attention to sugar and starch.
Tip: Eat what you should eat. Don't lose weight by yourself, and don't lose weight excessively. Ensure calorie intake.
Chewing gum for an hour in the morning can reduce hunger and make you eat less for lunch. Chewing gum for an hour can consume 1 1 calories.