Then we must first make clear the difference between appetite and hunger. Hunger is an uncomfortable feeling that there is nothing to digest in the stomach after working for a period of time, which is manifested as a slight cramp or dizziness in the stomach, weakness in the knees and even hypoglycemia. At this time, it's time to eat. This is a manifestation of lack of nutrition in the body. You can drink a little honey water in moderation, or eat a few sweets and eat some low-calorie food.
The production of appetite is a spontaneous passive behavior, such as being lured by food, usually because of appearance and recommendation of manufacturers, or being instigated by others, which has nothing to do with hunger. After the appetite is triggered, people will eat a lot of things whether they are hungry or not, which contains a lot of high-calorie and high-fat foods, thus causing obesity.
Then, after figuring out the meaning of appetite, we only need to prevent being tempted by external factors and arouse the desire to eat, and then we can slowly control our diet and keep our mouths shut.
So how to prevent being tempted by external factors, I will analyze it from the following points, and the topic can be used as a reference:
Three meals a day is reduced to five meals, and the original food intake is reduced by half to prevent the stomach from swelling and eat more. Slow down the speed of eating, as long as you are not in a hurry, the duration of eating is guaranteed to be 20-30 minutes. Eat more coarse grains, vegetables and fruits, and full nutrition can also increase satiety. After you decide to lose weight, try to reduce gatherings with friends who love to eat and play, because they won't help you lose weight. It's better to make more fitness friends, and they will give you more help on the way to lose weight. If you have nothing to do, visit the vegetable market more and practice how to resist your appetite and control your mouth's desire to eat. You'd better eat some fruit or some whole wheat bread and oats before you go, and don't go on an empty stomach. Find a stable friend to lose weight together, encourage each other and urge each other. After all, moral support is also very important. I believe that after a period of anti-food training, the desire to stimulate food will definitely be greatly reduced, so as to achieve the purpose of controlling diet and truly controlling your mouth, because all obesity is eaten, no matter what the purpose is, as long as you eat it, you will be obese, so in addition to controlling eating, you must learn how to eat.
So about eating, I will list several ways to eat, which can not only ensure that the body supplements the necessary metabolic calories, but also increase satiety, reduce hunger and reduce appetite:
Eat five meals a day. Don't eat any more when you are 50% full at every meal. Eat more vegetables, fruits and grains, such as corn, purple potatoes, potatoes, all kinds of beans, peanuts, yam and so on. From 6: 30 a.m. to 6: 30 p.m., assign yourself an interval of five meals. Increase the amount of exercise to lose weight, because a greater degree of exercise will reduce the secretion of ghrelin hormone (also known as brain-gut peptide, also known as auxin, which will produce appetite), while the levels of blood lactic acid and blood sugar that can regulate appetite will increase significantly, leading to a decline in appetite, and even in the next 24 hours, appetite recovery will not be very high. During the period of losing weight, the fruits you eat more are avocado, banana, apple, kiwi fruit, grapefruit, pitaya and so on. They are all low in calories and rich in vitamins, which can supplement the nutrients needed by the body after high-intensity exercise. Of course, these are some methods. After all, what really depends on me is my perseverance and belief in losing weight. As long as I really want to lose weight, I must resist the temptation of delicious food. If I say no, I really won't eat. During the epidemic, I only eat two meals a day, one at 10: 00 a.m. and one at 5: 00 p.m., and then I eat nothing except some fruit, which is accompanied by high-intensity exercise during the day, such as walking for three hours.