controlling diet can control the intake of nutrients, which can effectively reduce weight. This is a very effective way to lose weight. However, if diet is not used properly, it will do great harm to health. So how to control diet to lose weight? How to lose weight by diet is healthy and effective? Let's learn more about how to control diet and lose weight, which is the healthiest and most effective.
1. Ways to control diet and lose weight
1. Eat foods rich in dietary fiber
Adding foods rich in dietary fiber such as fruits, vegetables and coarse grains to each meal can help control appetite. Dietary fiber is a kind of small specific gravity, large volume, not easy to be digested, will stay in the abdomen for a long time, and feel full. After eating foods rich in dietary fiber, you won't feel hungry soon, and naturally you won't always want to eat. In addition, its glycemic index is low, which helps to lower blood sugar.
2. Distinguish between true hunger and false hunger
People's hunger is influenced by many factors, among which blood sugar concentration is an important factor. In addition to glucose concentration, psychological factors and eating habits can also make people feel hungry. Hunger caused by psychological factors and habits will disappear with the change of your consciousness, not real hunger. Thirsty, tired, sleepy, angry, etc. may make you feel hungry, but these are not really hungry. When these situations occur, you should learn to adjust your mood, 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 and make people want to stop facing delicious food. Therefore, eat less sweets at ordinary times and use less sugar as seasoning when cooking.
4. Eat with a small plate
If you are not sure about your control, you can eat with a small plate. When cooking, it is better to do less than to overdo it, and use a small plate to hold the food. Even if you empty the plate, it won't lead to overeating.
5. Rinse your mouth frequently
Rinsing your mouth will clean your mouth. When you want to eat, you will imply that you have rinsed your mouth and can't eat any more. When we have the smell of food in our mouth, we can't help but want to eat again. And gargling will wash away the taste of food, break our nostalgia for food and reduce people's desire for food.
2, methods and skills to control appetite
Pressing the ear to control appetite: According to the theory of traditional Chinese medicine, there are several acupoints on the human auricle that are connected with the center of the brain to control appetite. Stimulating those acupoints can reduce appetite and achieve the effect of losing weight.
hunger control: press the hunger point of the right ear with the index finger for 1 minute, and do the same with the left ear.
Principle: When the stomach and intestines send a "I'm hungry" signal to the hypothalamus which controls appetite, people will have a desire to eat, and pressing the corresponding acupoints can prevent the signal from being transmitted.
Avoid eating under pressure: Hold the right Shenmen with your thumb and forefinger for one minute, and then do the same with your left ear.
principle: many times people eat too much, which is not really needed by the body, but caused by stress. Pressing Shenmen can calm the body, reduce tension and relax the nerves that stimulate appetite.
Prolonging satiety: Tap the endocrine point acupuncture point of the right ear 6 times with the index finger, and repeat with the left ear.
Principle: Pressing the point of endocrine can limit the production of hormones that lead to hunger in hypothalamus and increase the secretion of hormones that make people feel full.
to reduce abdominal fat accumulation: tap the stomach acupoint in the right ear 6 times with the little finger, and repeat with the left ear.
Principle: Abdominal fat accumulation is caused by flatulence and indigestion. Stimulation of stomach points can activate digestive hormones, improve digestion ability and decompose excess food.
3. Precautions to lose weight
1. Don't eat breakfast
Skipping breakfast will make your body in an empty stomach, and the decrease of sugar in your blood will make your appetite more vigorous. By lunchtime, you will eat like crazy because of extreme hunger, so the calories you eat will be seriously exceeded.
2. No enough drinking water
Only by ensuring 2cc of drinking water every day can you ensure the normal operation of your body, and your stool will not become dry and hard, which will cause you constipation. Don't drink carbonated drinks such as cola and sprite. They contain a lot of sugar, which will make you fatter.
3. No high-calorie snack
Night owls always stay up until two or three in the middle of the night. At this time, it's already seven or eight hours before dinner time, and they must be hungry. Instant noodles, potato chips and snacks appeared one after another, and they were quite enjoyable. After feeding their stomachs, they climbed into bed. How can you not be fat like this? Stop living like this! Xiao bian suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4. It is forbidden to eat ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off the heat, but popsicles on the market also contain a lot of sugar, and the calories are naturally amazing. If you have to eat them, you should choose not to be too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat ones, or you can see natural fruits and grains. Remember to read the calorie label on the package when buying. The lower the better.
5. No fruit for dinner
Fruits are rich in nutrition and are regarded as the most popular food to lose weight, but some fruits contain relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cake dessert
A small bite of cream cake contains too much fat and sugar, and when you are mentally satisfied, your belly bulges with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories
Singh said, "Many women think that if they don't eat breakfast every morning, they only eat a little at noon and have a good meal at night, which is equivalent to eating only one meal a day, so that the calories they eat are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, it will actually increase your appetite and have the possibility of forming a fierce food. We have found that women who only eat one meal gain weight faster. " He suggested that it is best to eat a balanced diet, breakfast and lunch, so as not to be hungry and overeating at dinner.
9. Single diet and lack of nutrition
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and a few biscuits for breakfast, while a cup of milk and an oatmeal roll for lunch. This leads to many people's lack of nutrition and other diseases. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. Such as using low-fat cooking methods to cook, choosing restaurants that provide healthy food, and participating in activities unrelated to eating. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not have new troubles due to lack of nutrition.
1. Don't rely too much on diet pills
It's best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try, but try to choose traditional Chinese medicine, which is less harmful to your health.