Method 1: Have three meals regularly and eat when you are hungry.
1, enjoy a nutritious dinner or snack, and don't miss any meal. Pay attention to the signals from your body and eat when you are hungry. Although eating less and eating more meals can't promote metabolism, at least it won't make the body too hungry and eat seaweed as soon as you sit down. Eat a meal or a healthy snack every 3-4 hours. Eat when you are hungry, or you will be too hungry to stand it, but you will easily eat food without nutrition.
Start the day with a hearty breakfast, such as Greek yogurt or eggs, with fruit and a slice of whole wheat toast. Never skip breakfast.
Method 2: Enjoy the food and stop eating when you are full.
1, chew slowly and enjoy every bite of food. Slow down the meal, give the brain enough time to receive the satiety signal from the body, and then stop eating. Allow yourself at least 15-20 minutes to eat, so as not to eat too fast. Stop eating as soon as you realize that you are full! You may have experienced such a situation-because your body was hungry, you wolfed down and ate a lot of food before you suddenly realized that you were full. Slowing down the meal speed can prevent this from happening again.
Method 3: Eat lean protein and a lot of agricultural products every day.
1, protein provides energy, and vegetables and fruits provide rich nutrition. Their calories are also lower than those of carbohydrates such as noodles and bread. Protein should be included in every dinner to help control appetite. Vegetables and fruits are also rich in vitamins needed by the body. Such low-calorie foods include: turkey, chicken, salmon and eggs.
Protein of tofu, soybean and other plants.
Low-fat dairy products such as yogurt and milk.
Green leafy vegetables such as spinach, arugula and kale.
Strawberries, bananas, oranges, pineapples and grapes
Carrots, tomatoes, pumpkins, bell peppers, broccoli and asparagus
Method 4: Reduce the intake of saturated fat, sugar and processed food.
1, reduce your unhealthy fat intake every day and avoid weight gain. Some fats are really good for your health, such as polyunsaturated fats. However, high-calorie foods usually contain unhealthy fats, such as saturated fats and trans fats. It is difficult to keep slim by eating these foods every day. If you want to control your weight, you have to avoid the following foods: donuts, biscuits, cakes, muffins, pies and cakes.
Red meat, cooked meat, butter and full-fat cheese
Fried food and fast food
Method 5: Don't drink high-calorie drinks.
1, sugary drinks and alcohol are high in calories, so it is best not to ingest them. It's really cool to drink soda or juice all day, but they are high in calories and will soon consume more calories than the daily needs. Just drink less 1 can of soda or sports drinks every day, and you can reduce your intake of 150 calories! Sticking to drinking water and sugar-free drinks can easily change your diet. Green tea without sugar is a good choice. Studies show that green tea can promote fat burning and lose weight.
Method 6: Change a small plate to control food intake.
1, using small plates is convenient for you to reduce the amount of food you eat at each meal. Using a smaller plate to pack food can reduce the daily intake of calories. Enjoy the food on the plate and don't add any food after eating. The food in restaurants is usually large! If you want to eat out, you'd better choose a small appetizer or have a main course with your friends.
Don't put all the food on a plate or bowl and put it on the dining table, so it's easy to eat unconsciously or add food to your plate.
Method 7: Exercise more.
1, find opportunities to stand up, don't let yourself sit for a long time. Think about how long you always sit at work, commute or use the computer all day? Try to stand up and move every 30 minutes to burn calories. The energy consumption accumulated by these small actions is considerable! If you often sit at work, you might as well use a standing desk. You can also stand up and walk around while talking on the phone or watching TV.
Have a meeting standing up. It is better to speak while walking than to sit in a meeting.
Method 8: Exercise in your spare time.
1 Whenever you have a few minutes of free time, you can do some simple and quick exercise. No time to go to the gym? Never mind, you can also increase your activity at home! Use the waiting time to do some simple exercises. These few minutes of activity accumulate and help to maintain weight. You might try: For example, while waiting for dinner to come out, do several squats or flat supports. When watching TV or listening to the radio, stand up and do jumping or belly rolling.
Method 9: Do physical activity for 30 minutes every day.
1, regular exercise helps to keep weight. You don't have to do strenuous exercise to keep fit. Walking, swimming and other sports can help the body stay active. If you can't jog for 30 minutes at a time or finish a set of strength training, you can do it several times. Try to mix and match different types of sports. This is not easy to get bored, and you can also consume calories in different ways and exercise all muscles.
Methods 10: Sleep for 7-9 hours every night.
1, the body get enough rest, will have more energy to do physical activities. Studies show that lack of sleep can lead to weight gain, and it may also disturb the hormone levels that control appetite and hunger, making you eat more. Try to get enough sleep for 7-9 hours every night to maintain a healthy metabolism. Don't eat snacks before going to bed and stop eating after dinner.
Methods 1 1: decompression activities were carried out every day.
1, it is easy to overeat when you are stressed, so try to use other methods to decompress. Studies show that stress or anxiety will consume energy, make you unwilling to exercise and affect your metabolism. When stressed, instead of eating and drinking to relieve stress, try the following activities: learning meditation and mindfulness skills.
Practice breathing skills
Do gentle stretching or yoga.
Regular massage
Learn new sports or hobbies.
Methods 12: Have a positive attitude towards your body.
1, turn negative thoughts about weight into positive thoughts about body. It is easy for people to become too concerned about their weight. This may cause eating disorders, inferiority complex and depression. Instead of wasting time on these negative thoughts, stop and take a moment to think about what you like about yourself. For example, stop worrying about your weight and think like this: "I am very grateful to have a healthy body, and my body shape is just right for me!" "
Tips: Adding some spicy food into your diet can easily promote your metabolism. For example, you can season food with chili sauce, jalapeno or harissa sauce.
Don't completely ban yourself from eating certain foods. This will only increase the pressure. Eat less high-calorie or unhealthy food, but allow yourself to indulge occasionally.
Studies have shown that probiotics such as Lactobacillus Grignard can inhibit fat absorption and help control weight.