Remember to arrange your own meals, don't eat more or less on a whim. Remember, don't eat in front of the TV, because in that case, you will eat from the beginning to the end of the TV series. Eat slowly and often put down your knife and fork, which will make you feel full. Give up eating absently, and you will find that your appetite is not as big as you think.
2. Eat more high-fiber vegetables
Kelp, Flammulina velutipes, etc. Are nutritious and high-fiber foods. These foods rich in dietary fiber not only bring satiety, but also need to be chewed carefully. It takes about 15 to 20 minutes from when we start eating to when we feel full. Therefore, prolonging the chewing time in the mouth can reduce our food intake.
3. Drink soup before meals
Most people are used to eating first and then drinking soup. In fact, this is the biggest taboo in weight loss, which will make you fatter and fatter. The correct way to drink soup before eating is to make you feel full quickly before eating, and at the same time, it can warm your stomach and let blood flow back to your stomach to help digestion. But it should be noted that it is best to choose clear soup and drink it slowly. This will help you lose weight.
4. Don't eat fruit after meals.
If you eat fruit at dinner time, it is easy to eat too much sugar and cause edema, especially melons with high calories to avoid. The best time to eat fruit is to add meals in the morning or afternoon. This can not only increase satiety, but also make dinner less and better absorb the nutrition of fruit.
5. Hide the food.
When MM who works in an office puts candy on her desk, she will have a 7 1% chance of getting candy than others. When the food you want to eat is out of your sight, even if it is delicious, you won't want to eat it very much. Therefore, whether at work or at home, don't put food where it is easy to see. Hiding is a better way to lose weight.
6, eat only 80% full every meal.
People in China usually stop eating when they are full. Residents in Okinawa, Japan only eat 80% full, so they generally don't get fat. People can accept this healthy eating habit, and only eat 80% full every meal.
Step 7 chew slowly
Chewing slowly is the best way to lose weight without dieting. Set a 20-minute countdown and savor every bite of rice carefully until the countdown is over. Rhythmic nibbling can give people great pleasure and trigger the body to secrete satiety hormones. And gorging will prevent the body from sending out satiety signals, leading to overeating.
8. Prepare three kinds of vegetables for dinner.
People will eat more when there are many kinds of food. So prepare three kinds of vegetables for dinner, not just one, so you will eat more vegetables. Eating more fruits and vegetables is an effective way to lose weight. The fiber and water in vegetables will make people feel full and will not consume too many calories.