Method 1: Eat better calories.
1. Start eating natural and unprocessed foods, such as fruits, vegetables, healthy meat and fish. The food in most shops and fast food restaurants is highly processed, which can make the cost lower and the sales more lasting. Processing usually causes the loss of important nutrients, changes the composition of food, and makes it easy to gain weight after eating. Insist on choosing food on the shelves outside the store. A better way to eat is to choose the food on the shelves outside the store, where it is full of fresh food. Don't go to the shelves in the center, because the food there is highly processed and nutritious.
Can read food ingredient list. Reading the words on the package can help you distinguish different foods and find really beneficial foods. This is a wise way to buy. Many "healthy" foods use false propaganda to deceive consumers into buying. Check the content of each food. Sometimes the low-fat and low-sugar foods in advertisements have low nutritional content, but the content of each serving is often far less than the normal weight.
Pay attention to the overall health of food, not just its health statement. Many foods claim to be rich in fiber, but they also contain a lot of sugar and other carbohydrates. Even if the advertisement claims that healthy food makes you fat easily.
2. Don't consume useless calories, such as candy, junk food and soda. In addition, they have low nutritional value and a lot of calories in small packages. Be especially careful with carbohydrates. They are the chief culprit of obesity. Anything containing flour or sugar (glucose, fructose, sucrose) will be stored in your body as fat. Carbohydrates can also cause changes in the body and slow down metabolism.
Sugar can also be addictive, and then you will eat more sugar.
Drink more water. Water does not contain calories, which can promote digestion and metabolism and accelerate the excretion of toxins in the body. Sugary drinks, such as soda water or fruit juice, contain a lot of sugar and make people fat.
Don't drink soda water. Although they claim to contain little or no calories, the sweeteners in it will still make you fat, and the sweeteners may be toxic.
Don't worry about eating healthy fats, such as those in olive oil, avocados, nuts and fish. Up to 40% of the total calories are acceptable, especially when it replaces artificial carbohydrates in the diet. This conclusion is compared with the low-fat but ineffective diet in the 1980 s and 1990 s, and we know which foods are low in fat. Low fat does not mean that it will not lead to obesity. Many low-fat foods contain sugar and other carbohydrates, which will be converted into fat in the body as long as they are eaten.
Avoid trans fatty acids. Trans fatty acids such as hydrogenated oil are made by changing the chemical structure of natural oils and fats, making them completely harmful to the body. They not only lead to obesity, but also cause diseases such as heart disease.
Control the amount of saturated fat not to exceed 10% of food intake every day. Recent research shows that saturated fat, such as butter and red meat, is not as bad as previously thought, but mainstream nutrition guidelines show that it will increase the level of low-density lipoprotein or cholesterol.
Method 2: Strengthen willpower.
1, don't let yourself feel full. The worst thing about motivation is that you think you're not getting enough food. I feel that I don't have enough to eat, I will be anxious and I will eat unconsciously. Don't starve yourself. Irregular diet can lead to many health problems. Moreover, if your body doesn't have enough food, it will go into a "hungry state" and store more fat for survival.
At first, eat more, not less, and find out what you like to eat. Don't just focus on and reduce junk food. Try some new healthy foods and start adding them to your diet. They will gradually replace unhealthy foods until your overall food intake is healthier.
If willpower alone is not enough to resist the temptation of eating junk food, don't feel guilty. Understand that you must find a way to stick to a diet, even if you don't have enough willpower. The impulse to eat is to survive. For most of human history, the main problem was to get enough food. Our brains and bodies have not adapted to the modern food surplus.
Salt, sugar and fat (and all the delicious modern foods synthesized from these three) are our body's favorites. Moreover, they were once lacking but necessary nutrition, so to a large extent, we were "programmed" to eat.
3. Make eating healthy food comfortable. Every day we have to make many decisions about what to eat, so healthy food is the easiest choice. Make a regular diet to ensure that you can get healthy food at any time. Prepare spare snacks, such as nuts, carrot sticks or fruits, and eat them when you are hungry, and make them easier to get than junk food (it is best to have only healthy food at home).
Prepare some healthy food as the "default" food when you can't decide what to eat or you need something quick and convenient. Replace instant noodles, peanut butter and jam sandwiches with salads or vegetables.
4. Record data. Measure waist circumference or body fat regularly. The measured behavior is related to weight loss. Tracking the results of dieting can give you more motivation.
Remember, your weight fluctuates slightly every day. Don't get depressed just because you gained a little weight unexpectedly.
5. Get enough sleep. Studies show that being sleepy will make you eat more. But when you are sleepy, you often act subconsciously, which may increase the difficulty of making wise decisions.
Method 3: Give yourself psychological hints.
1. Use smaller plates and taller cups. Depending on the way the brain produces visual information, the size of the plate will affect how much you decide to eat. If the plate is bigger than the food, you will feel that there is not enough to eat. So the smaller plates will be packed less and look full.
Even if the volume is the same, a small thin-walled cup can hold more liquid than a short and wide cup. Use this illusion when you want to limit the amount of sugary drinks.
2. Plan the amount before eating. Most people tend to eat all the food in front of them, even if they are full. Food manufacturers know that people will buy more and eat more if they are given large packages. Don't sit there all the time eating big bags of French fries. Take some and put it in the bowl. Stop after eating.
Divide the snacks into small portions.
3. Try to stay away from unhealthy food. Put your favorite unhealthy food in a place that is hard to get, and you may eat less without thinking. Even if you just take the food off the table and put it on the other side of the room, it will work.
4. Eat with friends who eat less. When people eat together, they often get hints from their peers about how much to eat. If everyone around you eats a lot, try to eat with people who eat less. If it is difficult or uncomfortable, at least be aware of this trend and pay attention to the influence of other people's food intake on you.
If you eat a lot when you are alone, try to eat more when you are with other people and see if it helps.
5. Pay attention to what you eat. If you are easily distracted while eating, for example, because you watch TV or drive while eating, it is often more difficult for you to notice that you are full or how much you have eaten. Pay attention to what you eat. If you are full, you will eat less.
Tip: If you eat something you regret, don't give up on yourself. A healthy diet is a cumulative process, not eating completely or eating completely.
Even a small change can help you lose weight. Reducing even 100-200 calories a day can also make you lose 9- 18 kg a year.