1, a mouthful of rice chewing 20 times
The brain is actually very good at cheating, want to eat when not necessarily only food can satisfy, sometimes, just chewing the action, you can let the brain have the feeling of eating. The same is to eat, each bite more chew a few times, can be early to let the brain produce a sense of satiety, but also allows the body to absorb hundreds of kilocalories less, simple and good and real.
2, brush your tongue
Stretch out your tongue and see if it's covered in a layer of white tongue moss, and watch out for the fact that this could be one of the culprits of your increasing appetite. The tongue coating phenomenon is more serious for those who often smoke and drink, eat processed foods, and have heavy tastes than for those who eat a light diet. This means that saliva secretion is low, taste bud sensitivity is low, and you won't feel satisfied even if you eat a lot of food, and you can't eat enough spicy or oily food to get satisfied, so it's easy to lose control of your appetite. Take out your toothbrush and gently brush away the dirt on the surface of your tongue and underneath it, not only to get back your sense of taste, but also to prevent bad breath.
3, wear well-fitting clothes
Not that it makes you hard to tuck into very tight pants. But wear jackets with drawstrings or waist-cinching tops with buttons, which will slow down your eating. As your clothes slowly get tighter, you'll realize you're full and make the decision to put down your chopsticks.
4. Increase the proportion of veggies
Eating more veggies at all three meals is an easy way to cut down on your calorie intake while also getting full quickly. The dietary fiber in vegetables slows down the rate at which carbohydrates are digested, which prolongs the feeling of fullness. You can also replace ground meat with mushrooms, which have a similar texture but are much lower in calories.
5, according to the food to choose the color of tableware
A study by Cornell University in the United States shows that the color of the tableware affects the amount of food you eat. Researchers found that people ate 22 percent more food when the color contrast between the plate and the food it held was pronounced (e.g., red noodles on a white plate), compared to when the color contrast between the plate and the food was low (e.g., white noodles on a white plate). So, if you want to eat less, choose plates that have a high color contrast with the food you're going to eat. If you want to eat more healthy foods, like a large salad, then you should use a large green bowl.
6. Put the mains on top
Whether we're eating gai lan or chow mein, we're used to putting the side dishes on top and the mains on the bottom. Now do the opposite and fill your bowl with enough vegetables, a serving of lean meat, and then rice. That way, you'll be able to be more conscious of how much of the main meal you'll actually be eating, rather than eating too much rice with the vegetable broth.
7. Create a slow eating environment
Listening to relaxing music in soft lighting creates a relaxed eating rhythm, which can help you to control the amount of food you eat. Eating slowly can lead to enjoyment, which can lead to smaller portions of food. Remember to chew slowly, put down your fork as you chew, and take small sips of water to make your meal last longer.
8, not directly eat takeout
Takeout has become a regular food for many office workers. If you really don't have time to cook for yourself, please at least take the takeout out of the carton or plastic box and put it on your own plate before eating it. This way, you'll be able to make a more intuitive judgment about the portion of takeout in the box, rather than foolishly eating the box empty. When eating fast food, it's also a good idea to dump all the fries from the carton onto your plate and eat them, for the same reason.
9. Have soup before you eat
Learn from the Cantonese and have some soup first. Although it feels like you're adding more food, studies have shown that having soup before a meal reduces the total amount of calorie intake. a 2007 study showed that having soup before eating an appetizer reduced calorie intake by 20%. The best option is broth with vegetables.
10, use a tall thin glass
Drinking drinks or cocktails can make you gain weight, so if you are attending a party and must drink, use a tall thin glass so that you feel like drinking a lot. A study published in the British Medical Journal showed that skilled bartenders poured 20 percent more of what they thought was a serving (50 milliliters) into a short, wide-mouthed glass than into a tall, thin glass. Add more ice to the drink and it looks and feels like more!
11. Exercise weight loss precautions
I. Low glycemic index before exercise light food
Many people like fasting exercise, in fact, starvation exercise will accelerate the consumption of muscle protein, so it is recommended that thirty minutes to an hour before exercise, to a low glycemic index light food, to avoid rapid rise in blood sugar and can provide the energy needed for exercise! Such as oatmeal, groundnut, pumpkin and other fiber-rich low glycemic index of the main food, with tea eggs, sugar-free soy milk and other low-fat and protein-rich light food, eat five to six minutes full.
2. But people who are prone to heart palpitations and insomnia are advised not to drink coffee to avoid discomfort.
Three. After exercise moderate protein light food
Research has found that after 60 minutes of exercise supplemented with a moderate amount of protein light food, but will not make you fat, but also can help repair muscle tissue, accelerate the recovery of physical strength, but also enhance the basal metabolic rate to help consume calories!
It is recommended that when you have returned to a normal heartbeat after exercise, you should choose nuts, chicken breasts, boiled eggs, or high-protein drinks with high-fiber foods, such as assorted vegetables, assorted breads, or a serving of fruits, and eat five to six minutes of fullness.
4. Eat a small amount of high-fiber food after exercise
Within an hour of exercise, you can drink a moderate amount of water to replenish excessive water loss, and also reduce the feeling of hunger. After 1 hour of exercise, if you still feel hungry, then eat a small amount of whole grains, which can effectively help your body burn fat and make your slimming effect more significant. If you want to increase the cellular metabolic rate, it is recommended that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
V. Don't drink caffeinated beverages after exercise
After exercise, you should avoid caffeinated beverages, such as coffee, soda, and tea, because caffeine also has a diuretic effect, which will make your body's water replenishment insufficient. Although soda can also provide water and carbohydrates, it is not a suitable post-exercise drink, and is best avoided by adults and children!
6. For example, three fruits (apples, oranges, etc.), two fruits and a glass of milk, 500ml of pure fruit juice, two fruits and a yogurt, two slices of bread with a little jam and a glass of milk and so on.