During the weight loss period, you control your diet and reduce calories, but you always feel hungry and want to eat?

Hunger is a phenomenon of hunger caused by the body's ghrelin.

When ghrelin levels rise, your brain sends instructions for you to eat.

Obesity is a manifestation of excess caloric intake and the inability to control food intake, making it difficult for you to lose weight successfully.

During weight loss, if you can reduce your hunger, it will be much easier to control your caloric intake.

Several methods can help you reduce hunger, enhance satiety, reduce calorie intake, and speed up weight loss.

1. It is important to choose foods that are low in calories, large in size, and low in density. Some foods are high in calories and easy to digest, while some foods are low in calories and difficult to be consumed, which can provide a longer feeling of satiety.

For example, a cup of caramel milk tea has more than 400 calories, and you will be hungry in less than 2 hours. A 400g serving of boiled broccoli has no more than 200 calories, but you can stay full for as long as 3 or 4 hours.

Therefore, we should stay away from foods that are dense, small, and high in calories, such as fried chicken. French fries, biscuits, popcorn, etc. are all things you need to eat less. You can eat more low-calorie, low-density foods, such as broccoli.

, water spinach, sweet potato, yam, cucumber, tomato, these are natural foods that have a strong feeling of satiety.

2. Slow down your eating speed. Why should you slow down your eating speed? Because when you eat, your body will release the hormone leptin, your ghrelin will decrease, your hunger will decrease, and your satiety will gradually increase. This process

It takes time.

If you eat too quickly and your body doesn't have time to signal that you're full, you've already overeaten.

If you can slow down your eating speed and chew your food carefully, it will not only be beneficial to the health of your gastrointestinal tract, but also promote the secretion of leptin, allowing you to receive the satiety signal in time, thereby controlling your meal intake.

3. Drink more water. Water has no calories, but it is of great significance for the body's circulation.

Drinking water can help us feel fuller, promote the elimination of toxins, and prevent constipation.

A glass of water before meals can reduce hunger and help you eat less.

When you feel hungry after three meals, you might as well drink 2 glasses of water first to relieve your hunger so that you won't think about snacks.

4. Eat more high-protein, low-fat foods. After protein food enters the body, it takes a long time to decompose and digest it. Ingesting an appropriate amount of protein can also help you reduce your appetite and desire for delicious food.

For example: if you eat a piece of chicken breast or steamed fish during dinner, it can satisfy your desire to eat meat and prevent you from overeating.

In addition, high-quality protein foods help muscle synthesis, allowing the body to mobilize more calories to break down protein, which helps develop a lean physique.

When choosing protein foods, pay attention to choosing low-fat chicken breasts, shrimps and crabs, lean meats, mushrooms, milk, and eggs. Some ingredients require cooking. We must pay attention to the principle of low oil and salt in order to control the calorie level.

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5. Change the order of eating. Why can some people eat at the same table and become fat while others can become thin?

This is mainly due to your different eating habits.

Some people like to eat vegetables, so they will eat vegetables first; some people like to eat meat, so they will eat meat first, and then eat less vegetables.

After a meal, the person who eats more vegetables will lose more calories than the person who eats more meat. In the long run, the bodies of the two people will be very different.

Then we can change the order of eating, choose to eat low-calorie, low-density foods first, and eat high-calorie, high-density foods later. In this way, the feeling of fullness will remain unchanged, but the caloric intake will be greatly reduced.

6. Reduce stress. When you are stressed, your body will release cortisol, which will make you want to eat sweets and high-fat foods, which is not conducive to our weight loss.

Only by maintaining a happy mood and reducing stress will we not have a desire for delicious food and fall into a state of eating and drinking.