Therefore, we only need to find ways to reduce our appetite, and at the same time choose the right ingredients to reduce fat, so that we can reduce our calorie intake and achieve the goal of losing weight while reducing the occurrence of hunger.
So, how can we effectively control our appetite? Learn these four methods:
The first way is to drink more water. Water has no heat and is good for health. Lack of water in the body will affect the level of metabolic circulation.
Drinking more water can indeed achieve the purpose of suppressing hunger, but also promote the body's circulatory metabolism, help calorie consumption and promote the decomposition of fat.
The scientific method of drinking water is: drink more than 2L of water every day and replenish it in multiple time periods, which is the best effect.
The second method is to chew slowly and slow down the speed of eating. It takes time for the body to release the satiety signal, and eating too fast is easy to support itself.
Chew 15-20 times in one bite, and extend the meal time, so that you can receive the satiety signal in time, and the food intake will be reduced by more than 10% compared with those who eat fast, which will help reduce the stomach capacity.
The third method is to supplement high-quality protein. Many people ignore protein's supplement. Protein is an indispensable nutrient for the body and an important raw material for muscle growth and synthesis.
Protein is a macromolecular food, so it will take a long time for the body to decompose protein and the satiety time will last longer. That is to say, at the time of three meals, you can not only eat more low-calorie vegetables, but also supplement some high-protein foods, so that the body will spend more calories breaking down protein and reduce the chance of overeating.
The fourth method is to stick to a light diet. The study found that a heavy-taste diet can stimulate taste buds and make you eat more food unconsciously, while a light diet can let you control your food intake and avoid overeating. Therefore, the food should be mainly cooked, and reducing the amount of oil and salt can effectively reduce appetite.
During the period of reducing fat, the choice of ingredients is also very important. Which foods help to reduce fat?
We should choose some natural and low-calorie ingredients, such as broccoli, tomatoes, carrots, lettuce, bitter gourd, celery and wax gourd, etc. For high-protein foods, we can choose low-fat meat, shrimps and crabs, eggs and dairy products, and for fruits, we can choose apples, grapefruit, strawberries, passion fruit and pitaya.
Finally, you must eat lightly during weight loss to control calorie intake.
A light diet can not only reduce food intake, but also avoid the soaring calories of ingredients. The same food, different cooking methods, the difference in calories is great. For example, a serving of French fries has about 300 calories, while a boiled potato has only a few dozen calories.
Therefore, in order to control calorie intake, we need to choose natural and less processed foods and reject all kinds of fried and braised foods.