1. Ways to control appetite
1, exercise is a good way to suppress appetite.
Have you ever found that your appetite seems to be suppressed within 1 hour after fitness exercise, but you don't want to eat right away. That's right. Moderate intensity exercise lasting more than 30 minutes is a good way to help us suppress our appetite. The research shows that the digestion and absorption ability of the body is inhibited within 1-2 hours after moderate intensity exercise, which is about 2/3 less than that in quiet state. Therefore, exercise can help you stay away from the temptation of food, but it will also divert your attention and curb your appetite!
2. Slow down the eating speed.
Do you know that people who eat fast are more likely to get fat? A survey conducted by Japanese scholars on the eating speed and satiety of urban white-collar workers shows that if the average meal time is extended from 17.2 minutes to 33.7 minutes, the food intake of experimenters will be reduced from the usual 693 grams to 528 grams. Three meals a day accumulate over time, and this difference will become quite huge.
So, I hope you can remember two numbers: 20 minutes and 5 times.
20 minutes: It takes 20 minutes from the beginning of eating until the brain feels full. In other words, if you eat in a hurry within 20 minutes, you will have eaten too much before your brain gets the signal of "full". Think back, have you ever swallowed two bowls of rice on a particularly hungry day and felt a little full after a few minutes? This is because you eat too fast and don't feel full. Remember that it takes about 20 minutes for your brain to be "full", so you must eat slowly. Even if the working meal is tense, set aside at least 20 minutes for yourself to enjoy slowly.
5 times: The speed of eating is closely related to the number of times we chew each meal. To slow down the speed of eating, you must ensure that you have to chew at least five times every meal before you can swallow it. At the same time, in order to increase the number of chews, you can put more vegetables, diced beef and other foods that are not easy to chew when making noodle soup or fried rice to increase the number of chews.
3. Eat some nuts before meals.
First, let me tell you a medical term-cholecystokinin (CCK). CCK is an important appetite killer. Its main function is to tell the brain that you are full and don't need to eat. How can we stimulate CCK secretion? Simply put, eating high-fat food can do this. Therefore, if you want to reduce the urge to overeat when you are hungry, you might as well eat a small amount of healthy fat (such as 12 almonds and 20 peanuts) before meals. These fats can stimulate CCK secretion, send a satiety signal to the brain in advance, slow down the emptying speed of the stomach, and make you feel full all the time. So you can enjoy your healthy food while eating, instead of eating a lot of high-calorie junk food to satisfy your hunger.
4. Eat less sugar substitute food or sugar-free food, so that your body won't get the signal of "satiety" and you will continue to eat.
Nowadays, many people regard "sugar-free" soft drinks as diet drinks, which is actually a misunderstanding. Because these drinks do not contain refined sugar such as sucrose, but contain sweeteners, your brain will not feel "full" after drinking these drinks, so you will still feel hungry and continue to eat wrongly. According to the survey, in 1960, the per capita consumption of this food in the United States was zero, but now the per capita consumption is as high as 28 kilograms per year. This is an important reason why Americans gain weight, because sugar substitutes will not turn off people's hunger signals, and people will feel hungry and have the adverse consequences of uncontrollable eating. Therefore, don't think that sugar-free drinks have no calories, just drink them boldly.
5. Adjust the meal order.
Let's take a look at the common dining order in China: first eat meat and vegetables, then eat staple food, then drink soup, and finally eat fruit. And this order of eating is the reason why our appetite is getting bigger and bigger.
The correct order of eating should be:
Eat the big one first, then eat the small one; Eat liquid first, then eat solid; Eat low-calorie food first, then high-calorie food.
Vegetables and fruits are large and low-calorie foods, so they should be placed in front. Soup is a liquid food, which is easy to feel full and should be drunk before meals. Meat is high in calories and should be eaten in the back. Adjust, when you are close to satiety, you will actually reduce your calorie intake by at least half.
2. What food won't gain weight after eating?
1, konjac
Konjac is extremely low in calories, and contains a special dietary fiber, glucomannan, which does not participate in the conversion and consumption of calories, but its volume will rapidly expand by 80- 1 10 times when it meets water, which can quickly produce satiety and make you lose your desire for other foods.
2. Apple
In addition to some crude fiber substances that can promote intestinal metabolism, some vitamins and amino acids necessary for fat consumption are also high in apples. However, considering that the monosaccharide content in apples is not low, it is not recommended to choose apples as snacks after more than half of each exercise.
3.almonds
Almonds are rich in dietary fiber, which can help to suppress irrational hunger. Almonds contain high concentration of unsaturated fatty acids and necessary high-quality fat, which can help to inhibit the accumulation of trans fatty acids and have a consumption effect on the adipose tissue that has been produced, such as micro-carving peeling.
4 pitaya
The important reason why pitaya can help maintain the effect of losing weight is that it contains some essential vitamins and does not contain substances that may increase the body's own fat and free fat. However, when eating pitaya, you must choose fruits that are not fully ripe and avoid taking too much fructose.
3. What exercise helps to lose weight?
1, Running: Running is one of the most fat-consuming exercises and belongs to aerobic exercise. Stick to it for an hour every day and you will definitely lose body fat. Don't give up, but you must have the right posture when running, so that it will be effective.
2. Swimming: The human body loses heat 20 times faster in water than in air, so it can consume more heat, so it can gradually get rid of fat by swimming regularly.
3. Mountain climbing: Mountain climbing is a kind of exercise with appropriate intensity and long duration, which can achieve a unique weight loss effect.
4. The above items are all about aerobic exercise, and the following anaerobic exercise can also be tried, and the effects of sit-ups, push-ups and flat support can also be achieved.
5, you can also diet properly: try not to eat high-calorie and high-fat foods.