Eating to lose weight is undoubtedly the most ideal way to lose weight, but everyone also knows that the first point of so-called diet to lose weight is to eat less high-calorie foods. Some sweets, meats and staple foods are relatively high in calories, and a light diet is undoubtedly the best way to lose weight.

necessary.

So what foods can help you lose weight?

How to eat to control appetite?

1. Foods to assist weight loss 1. Eat more dietary fiber-rich foods. Adding more dietary fiber-rich foods such as fruits, vegetables and whole grains to each meal can help control appetite.

Dietary fiber has a small specific gravity and large volume. It is not easy to be digested and will stay in the abdomen for a long time, giving a strong feeling of fullness.

After eating foods rich in dietary fiber, you will not feel hungry quickly, and naturally you will not always want to eat.

In addition, it has a low glycemic index, which helps lower blood sugar.

2. Distinguish between real hunger and false hunger. The reason why people feel hungry is affected by many factors, among which blood sugar concentration is an important factor.

In addition to glucose levels, psychological factors and eating habits can also cause hunger.

The hunger caused by psychological factors and habits will disappear as your consciousness changes, and it is not hunger in the true sense.

Being thirsty, tired, sleepy, angry, etc. may make you feel hungry, but these are not true feelings of hunger.

When these situations occur, you need to learn to adjust your emotions, drink some water, and then judge whether you are really hungry.

If you are not really hungry, then you must not be fooled into eating.

3. Eat less sweets. Sweets contain more sugar, which is easily digested, so you won’t feel full even if you eat too much.

And sweet food will stimulate people's appetite, making people unable to stop eating.

Therefore, eat less sweets and use less sugar as seasoning when cooking.

4. Eat with small plates If you are not sure about your control, you can eat with small tableware.

When cooking, it is better to cook less than to overdo it, and use small plates to serve the food.

Even if you clear your plate, you won't overeat.

5. Rinse your mouth frequently. Gargling will clean your mouth. When you want to eat, you will imply that you have already rinsed your mouth and cannot eat anymore.

When the aroma of food remains in our mouth, we can't help but want to eat again.

Rinsing the mouth will wash away the smell of food, break our nostalgia for food, and reduce people's desire for food.

2. Misunderstandings about fitness 1. Doing too many sit-ups. Many people do sit-ups to reduce abdominal fat. In fact, the effect of this exercise is not obvious. Doing too much can easily damage the back muscles.

Therefore, don’t do too many sit-ups, and be sure to bend your knees.

Don’t fall into the nine misunderstandings when exercising, and don’t do too many sit-ups.

2. Doing push-ups with your arms too far away not only has poor exercise effect, but can also cause pressure injuries on your shoulders.

The correct form of push-ups is to keep your wrists directly under your shoulders.

3. Stand and bend over to reach the toes. Many people like to bend over to reach the toes, thinking that this can effectively stretch the Achilles tendon.

In fact, this kind of exercise method will cause the entire body's gravity to be concentrated on the back, causing great pressure on the back and overloading the intervertebral discs.

You can sit down and lean over to reach your toes, which is relatively safer.

4. The steps of the lunge and leg press are too small, which will put greater pressure on the bent knees and tendon muscles. Over time, you may even develop arthritis.

The correct way to do a lunge leg press is to take a long stride, and the distance between the front heel and the back knee should be about 60 cm.

5. Stretch your thighs outward. When your knees are bent inward and the soles of your feet are facing outwards, you are more likely to injure yourself.

The correct and safer method is to bend your knees outward and let the sole of your foot exert force on the inside of the other thigh so that your legs are in the shape of a figure 4.

6. Leaning your neck forward when lifting dumbbells is actually an unconscious behavior during weight-bearing exercises, but doing so will damage the neck muscles.

A clever solution is to consciously stare at a place in front of you during exercise, and deliberately tighten your chin to avoid protruding your neck.

7. Lifting the dumbbell upwards and tilting the back backwards will cause the ribs to protrude forward, increase the pressure on the back, and may also damage the shoulders.

When lifting dumbbells, bend your knees slightly to prevent your back from tilting back unconsciously.

8. If you lift the dumbbells too high for lateral lifts, don’t think that the higher the lateral lifts, the better the effect. This will not necessarily provide outstanding exercise effects, but will damage the shoulder muscles.

In fact, you only need to lift the dumbbell to the crotch position for side raises, and the effect is similar to lifting it to the shoulder position.

9. Lifting the hips during side presses will reduce the gravity of the body. Many people will unconsciously lift the hips after the body is supported, which will reduce the effect of the exercise.

You should keep your body in a diagonal straight line from your head to your feet, and always remind yourself not to lift your hips.

A correct action of 20 seconds is equivalent to the effect of an incorrect action of more than 1 minute.