1, one bite of rice should be chewed 20 times.
In fact, the brain is very gullible. When you want to eat, not only food can satisfy you. Sometimes, just chewing this action can make your brain feel like eating. The same is eating. Chewing a few times every bite can make the brain feel full early, and it can also make the body absorb hundreds of kilocalories less. Simple and practical.
Step 2 brush your tongue
Stick out your tongue to see if there is a white coating. Be careful that this may be one of the culprits that cause your appetite to increase greatly. People who often smoke and drink, eat processed food and have heavy taste have more severe tongue coating than people who eat light food. This means that their saliva secretion is less and their taste buds are less sensitive. No matter how much they eat, they don't feel satisfied. They can only be satisfied if they eat enough spicy food and oil, and their appetite is easily out of control. Take out your toothbrush and gently brush off the dirt on your tongue and sublingual, which can not only restore your taste, but also prevent bad breath.
3. Wear clothes that suit you
I'm not saying you have to stuff it into tights. However, wearing a vest with a belt or buttons will slow you down. As the clothes get tighter, you will realize that you are full and make a decision to put down your chopsticks.
4. Increase the proportion of vegetarian food.
Eating vegetarian food for three meals is a simple way to reduce calorie intake, and at the same time, it can quickly satiate. Dietary fiber in vegetables can slow down the digestion of carbohydrates and prolong satiety. Mushrooms can also be used instead of minced meat. The taste is similar, but the calories of mushrooms are much lower.
5. Choose the color of tableware according to food.
A study by Cornell University shows that the color of tableware will affect your food intake. The researchers found that when the color contrast between plates and food is obvious (such as red noodles on a white plate), when the color contrast between plates and food is low (such as white noodles on a white plate), people will eat 22% more food. So, if you want to eat less, choose a dish with a higher color contrast with the food you want to eat. If you want to eat healthier food, such as a large salad, you should use a big green bowl.
Step 6 put the staple food on it
Whether we eat covered rice or fried noodles, we are used to putting the side dishes on top and the staple food on the bottom. Now, please put enough vegetables and lean meat in the bowl, and then put the rice. This way, you can know more about how many staple foods you will eat, instead of eating too much rice with vegetable soup.
7. Create a slow food environment
Listening to relaxing music in soft light and creating a leisurely eating rhythm can help you control your food intake. Chewing slowly can be enjoyed, thus reducing food intake. Remember to chew slowly, put down your fork and take a sip of water when chewing, so that the meal time will be longer.
8. Don't eat takeout directly.
Takeaway has become a regular food for many office workers. If you really don't have time to cook by yourself, please at least take the takeout out of the paper box or plastic box and put it on your plate. In this way, we can have a more intuitive judgment on the weight of takeout in the box, rather than stupidly eating the box empty. When eating fast food, it is best to pour all the French fries in the carton into the plate, and the same is true.
9. Drink soup before eating.
To learn Cantonese, drink some soup first. Although it seems to increase food intake, research shows that drinking soup before meals can reduce total calorie intake. A study in 2007 showed that drinking soup before eating appetizers can reduce calorie intake by 20%. The best choice is vegetable broth.
10, with high and thin glass
Drinking drinks or cocktails will make you fat. If you attend a party, you must drink, so please use a tall and thin cup, which will make you feel a lot of drinks. A study published in the British Medical Journal shows that skilled bartenders pour 20% more wine (50 ml) in short wide-mouthed glasses than in tall and thin ones. Add some ice to the drink, it will look more delicious!
1 1, Precautions for losing weight through exercise
1. low blood sugar index and light food before exercise
Many people like to exercise on an empty stomach. In fact, hunger will accelerate the consumption of protein in muscles. Therefore, it is recommended to eat a light food with low glycemic index 30 minutes to 1 hour before exercise to avoid the rapid rise of blood sugar and provide the energy needed for exercise! If you can choose staple foods rich in fiber, such as oats, sweet potatoes and pumpkins, with low-fat light foods rich in protein, such as tea eggs and sugar-free soybean milk, you will be full for five to six minutes.
2. Drink a cup of sugar-free coffee before exercise.
In addition, some studies have pointed out that moderate caffeine can also increase the burning rate of fat. If you can drink a cup of sugar-free coffee without cream balls before exercise, it will also help to reduce body fat. But people who are prone to palpitation and insomnia, it is best not to drink coffee, so as not to cause discomfort.
3. Eat less protein after exercise.
Studies have found that protein light food supplement within 60 minutes after exercise will not make you fat, but also help to repair muscle tissue, accelerate physical recovery, improve basal metabolic rate and help burn calories!
It is suggested that when the heartbeat has returned to normal after exercise, nuts, chicken breast, boiled eggs or high-protein drinks should be mixed with high-fiber foods, such as various vegetables, miscellaneous grains bread or a portion of fruit, and five to six points can be full.
4. Eat a small amount of high-fiber food after exercise
After exercise 1 hour, you can drink boiled water in moderation to replenish excessive water loss and reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
5. Don't drink caffeinated drinks after exercise.
Avoid drinking caffeinated drinks after exercise, such as coffee, soda, tea, etc., because caffeine also has diuretic effect, which will make the body's water supply insufficient. Although soda can also provide water and sugar, it is not suitable for post-exercise drinks, and adults and children had better avoid it!
6. Eat one hour after exercise.
Eat something about an hour after exercise. It is easier to accept all kinds of drinks or liquid foods after exercise, and at the same time, it can replenish water. If you haven't eaten dinner for two hours after exercise, you can eat solid food to supplement sugar and protein. For example, three kinds of fruits (apples, oranges, etc. ), two fruits with a cup of milk, 500ml pure juice, two fruits with a cup of yogurt, two pieces of bread with a little jam and a cup of milk, etc.