Some obese people clamor for "dieting" every day, but in the end they are defeated because they can't stand "hunger". In fact, beans, nuts, coarse grains and other foods can be eaten less and more full, because they are called "full food", and obese people might as well eat more.

Foods with satiety have many similar characteristics. Dr. Chen Wei from the Nutrition Department of Peking Union Medical College Hospital explained that this kind of food must first have the "ability" to enlarge the food volume, that is, it has water absorption or contains a lot of crude fiber, such as fruits, soybeans, seaweed and various coarse grains.

Eat the right staple food and lose weight too fast.

Adjust the daily staple food with satiety, and choose the food with strong satiety under the same calorie, which can not only make people not hungry, but also reduce energy intake. As for people who are losing weight, they might as well choose food according to this principle, and they can get twice the result with half the effort without dieting.

The health of diet comes from the overall balance of various nutrients, and foods rich in dietary fiber such as fruits, vegetables and cereals should be selected. However, the more dietary fiber, the better. For adults, it is recommended to eat 30 to 50 grams a day. If the stomach is not good, you should reduce it as appropriate.

Chewy bread can increase satiety.

Followed by high fat content, such as nuts. In addition, beans such as red beans, soybeans and kidney beans are good choices for long-term satiety.

Research by Australian scientists on various breads with the same energy found that the same white bread is rough and chewy, which makes people feel full easily. Bread with soft taste is not easy to make people feel full, and it takes a relatively short time to empty in the stomach. Therefore, the satiety of food is also related to rough taste. Generally speaking, foods with high fiber content, coarse particles and slow chewing speed will have a stronger satiety.

Eat low-calorie food

In winter, if you blindly eat low-calorie food, it will not only damage your health, but also be unable to resist the cold.

Suggestion: dieters can control the daily intake of food calories within the range of 1000 kcal to 1400 kcal, and pay attention to balanced nutrition.

strenuous exercise

In winter, the microcirculation of human body is weakened, metabolism is slowed down and resistance is reduced. If the exercise is too intense, it will easily lead to physical collapse or a cold.

At the same time, the ciliary activity of respiratory mucosa epithelium is weak in winter, and its bactericidal ability is poor. Strenuous exercise can easily lead to respiratory diseases, such as bronchitis.

Suggestion: Some warm exercises, such as jogging, cycling and swimming, are the main ways to burn fat in winter. Generally speaking, after half an hour of exercise, the body begins to release energy converted from stored fat.

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