1, eat less and eat more.
Eat five meals a day, each with 300 to 350 calories, at the same time interval. This method can help you control the sugar content in your blood, so that you won't rush to the store or kitchen hungry.
2. Drink soup before the main meal
Drinking 50 ml of thick soup before eating the main meal is enough to make you feel full soon.
3. Eat more whole wheat bread
Its satiety speed is 5.5 times that of other breads.
Step 4 eat more meat
According to experts' analysis, people who eat 30% protein food need an average of 400 calories a day, which is much less than those who ignore protein's intake. However, it should be noted that while supplementing protein in the diet, we must strengthen physical exercise, otherwise we will only gain weight.
Step 5 eat carrots
Irish researchers point out that raw carrots are more effective in fighting muscle hunger than cooked carrots.
Step 6 eat more vegetables
Women who start their dinner with vegetable salad consume 12% less calories than others, and they don't need to go on a diet.
7. Eat more fish
According to Australian doctor Susanna Holt, eating a piece of fish with the same calorie is easier to feel full than eating a piece of chicken or beef.
8. Close your eyes and eat.
Experts point out that blindfolded people will feel full faster when eating, because in this case, people will listen to the signals sent by their bodies more carefully.
Extended data
Eight misunderstandings of losing weight
Error 1: Try to hold back your favorite food.
Completely forcing yourself to give up favorite foods, such as chocolate and braised pork, often makes them more attractive. Once frustrated or in a bad mood, you will indulge yourself. In this way, your weight will pick up.
Suggestion: moderately but not forcibly control your desires. Do you really want ice cream? Give yourself a spoonful of chocolate? Give yourself a small piece. However, don't indulge your desires.
Mistake 2: "insulation" from fat
Fat is the twin brother of obesity, but in the process of losing weight, fat is not always negative. Fatty foods are resistant to digestion and hunger, and can reduce the intake of starchy foods and snacks after eating.
Suggestion: Corn oil and olive oil containing monounsaturated fatty acids can reduce the low-density protein and are ideal edible oils for dieters.
Mistake 3: Always pay attention to your weight.
Taking the change of weight as the only criterion to judge the success of losing weight will bring great mental pressure to yourself.
You know, during the day, people's weight will change a little because of the different water content. If you weigh yourself from time to time, your mood will be sad and happy with the ups and downs of your weight, which will easily lead you into a strange circle of emotional eating.
Suggestion: When the weight is invisible, it is enough to weigh yourself once a week. So how soon can you lose weight? Experts believe that it is good to lose 200 grams to 500 grams a week.
Mistake 4: Pursue the goal blindly and don't give yourself any reward.
It is not easy to change long-standing living habits. When you reach some stage goals, such as losing 2 kilograms, you can celebrate yourself, go to a movie, get a facial or buy some jewelry, but don't eat a big meal to celebrate.
Suggestion: Don't aim at losing weight 10% or more, otherwise it will bring you great pressure. The phased weight loss goal is generally 5%~8% of the body weight, which is easier to achieve and makes you more confident.
Mistake 5: drastically reduce calorie intake.
Dieters consume too few calories, which will reduce the metabolic rate of Xincheng and consume not much calories. The result is that you are starving, and you may only consume 700 kilocalories a day, which is far lower than your original calorie consumption of several kilocalories a day.
Suggestion: you can reduce your calorie intake a little every day, such as 100 calories, so that you will basically maintain normal metabolism and gradually lose weight in new cities.
Mistake 6: Don't eat nutritious food
The reason why some people are obese is not the accumulation of single nutrition, but the lack of nutrients that can convert fat into energy, such as vitamin B2, vitamin B6 and some trace elements.
Foods rich in these nutrients are often milk, bean products, peanuts, eggs, animal livers and meat that dieters don't want to care about.
Suggestion: If you don't eat a lot of high-fat and high-sugar foods, but you are still overweight, then you should monitor whether your diet lacks some vitamins and trace elements, which can convert food into energy, and make corresponding supplements and food structure adjustments.
Mistake 7: Too much faith in healthy food.
Just because food is low in sugar or sugar-free doesn't mean it doesn't contain calories. Low-fat products usually have a high sugar content. As far as calories are concerned, low-fat foods are the same as the same amount of high-fat foods. Sugar-free foods can contain no sucrose, but other sugars, such as sugar, honey, syrup and other high-calorie substances.
Suggestion: Pay attention to baked goods, such as biscuits, which are usually claimed to be low-calorie foods, but often contain more calories than those indicated on the label. Even low-calorie healthy food does not mean that you can enjoy it at will.
Mistake 8: Be sure to eat after exercise.
After general exercise, there is a kind of compensation in my heart, thinking that I have just ingested so many calories, even if I eat too much, it's nothing, but in fact you are not Russian.
Suggestion: Drink a glass of orange juice and eat some soda cookies before exercise, which can not only replenish physical strength, but also avoid hypoglycemia during exercise. Colleagues' orange juice is rich in potassium, which can prevent low potassium during exercise.
In addition, you can choose to drink sports drinks after exercise, because sports drinks can not only replenish calories properly, but also replenish water and electrolytes lost during exercise, so that we can recover our physical strength as soon as possible.
References:
People's Network -8 small ways to lose weight? How to eat to be thin?