First, step by step, slowly reduce the amount of food.

It's torture to turn into a bird's stomach at once. Step by step is the way the body adapts. Eat half less rice, eliminate food sources such as high-calorie snacks outside meals, and develop the habit of eating less.

Second, regular quantitative, seven or eight points full.

A small number of meals can avoid hunger and reduce the amount of food eaten per meal. First, evaluate how many calories you should consume a day, and then distribute the calories to three or five meals, seven or eight full meals.

Third, drink soup first and eat low-calorie food first.

Drinking soup before meals will take up space in the stomach and reduce food intake. There are ingredients in the soup, which takes a long time to digest. But it is not recommended to eat soup at the same time, which will make you eat more when you eat. Increase the intake of high-fiber foods such as vegetables and whole grains, so that the volume of feces is sufficient and defecation will be smoother. If you are prone to flatulence, don't choose vegetables with too high fiber. Starch starts from germ rice, so you don't have to change brown rice and Gu Mi all at once.

Fourth, chew slowly to make your stomach feel full.

It takes time for the stomach to feel full. Chewing slowly gives the body a little time to signal fullness, and at the same time it can concentrate on eating and know what it has eaten. If you wolf down, you will eat too much when you feel full. Eating enough is a human physiological need. Only when you feel full can you reduce your appetite. If you force yourself to eat only a little every day, not only will you not lose weight, but you will have a big meal in your dream of eating every day, and your pillow will be full of saliva when you get up.

Five, regular exercise and adequate sleep.

The basal metabolic rate depends on sex, age, weight and muscle mass (exercise and food intake). Exercise is the only way to increase muscle mass and thus increase basal metabolic rate. So in addition to aerobic exercise, weight training is also needed to increase muscle mass. Sleep can regulate endocrine normally, whether it is thyroxine or hormone metabolism. Some obese people have an improper diet, because the stress of life, staying up late, and abnormal work and rest make endocrine disorders. And staying up late is easy to get hungry and eat midnight snack. "It's easy to get hungry at night, and you don't have to eat late at night when you go to bed early."

6. You can eat less when you are warm.

Wearing warm clothes can also reduce the desire to eat high-calorie food. Girls who are prone to cold hands and feet should also exercise more. When they are warm, they don't need to rely entirely on food to increase calories.

Extended data

First of all, a small coup to control appetite.

1, eat with the other hand

If you usually eat with your right hand, try using your left hand instead. Because I am not used to it, I will eat slowly and consume less calories. It takes some time for your satiety to reach your brain, so this method can make you feel full without consuming too much energy.

Step 2 eat in a quiet place

Noisy sounds can stimulate people's nervous system, make people's heart beat faster, raise their blood pressure, make them feel hungry more easily, and thus eat more. Therefore, you can choose a quiet place and eat in a stress-free environment.

3, papaya enzyme

Papain is a protein-decomposing enzyme existing in papaya, and it is an essential substance for maintaining normal functions, digesting food, repairing tissues and other life activities. In addition, papain contains ingredients of friendship and breast enhancement, which can help you lose weight and breast enhancement. Papaya enzyme can help digestion and absorption, and can also decompose protein, sugar and fat, especially the plants that clear feces and excrete intestinal toxicity and decompose waist and abdomen fat, which is the main function of papaya enzyme.

4. Make a fist for 30 seconds

Studies have pointed out that clenching fists is related to muscle endurance, which can indirectly improve people's willpower. Therefore, clenching your fist for 30 seconds when you want to eat will help reduce your appetite.

Step 5 eat apples with skins

A study by the University of Iowa found that apple peel is rich in ursolic acid, which can increase muscle and brown fat, make the body burn calories and fight obesity.

6. Have dessert for breakfast

Morning is the most vigorous time of human metabolism, and it is also the most suitable time to eat high-calorie food. If people who love desserts eat them in the morning, they will not gain weight easily and can help lose weight.

7. Chew 15~20 times per mouth.

Japanese researchers found that people who eat fast not only consume more calories, but also are fatter than the average person. Chewing slowly can not only help digestion, but also make people feel full more easily.

reference data

Bird's stomach-Baidu encyclopedia