The cold winter weather, eat more meals to help keep warm, but many people worry about the problem of obesity, then how to eat in the winter does not get fat? Here's a brief introduction for everyone.
First, no diet, no soaring appetite.
If you want to control your appetite, don't be too hard, so you only lose. Usually the appetite soars because the appetite is forcibly repressed by us for a long time. In order to quickly lose weight, we only eat very few things a day, or even do not eat the staple food. Then your appetite and your hunger will come hand in hand, and you will continue to protest against you. If you are not satisfied for a long time, then it will not only be a protest, but it will warn you and start your body. The emergence of different problems can also lead to strikes in certain areas, such as menstrual disorders and amenorrhea.
Therefore, what we need to do is not to wrong ourselves, not letting ourselves hungry and not overly suppressing our appetite. If we are not hungry at all three meals, then the appetite is not so strong. Think about whether or not you want to eat when you are hungry. Slow brains are food, and when you are full, you have nothing to appetite. This is the truth. Of course, when choosing food, we need to make smart choices and choose some nutritious, low in calories, beneficial to digestion, and eat three meals a day. Eat less food that is not healthy and eat it occasionally.
Second, eat 7 full, two meals a good two.
Another way to control appetite is to not eat very full meals at every meal, which is more conducive to health, and will not increase your appetite and will not eat more. We eat 7-8 meals per meal, and then we increase the time of meals in the morning and in the afternoon, so that we often have food to eat, which will make the appetite very satisfactory.
There are many people eating habits to eat, especially men, who do not seem to feel full until they eat, until the stomach is full, and they are uncomfortable. They stop and not only do not help digestion, and make food. Accumulation can also lead to more and more appetite, and hunger and thirst will become stronger and stronger. If you eat less or eat for a while, you will feel unbearable. Many people have stomach problems because of this, and they are busy with work. It is inevitable that sometimes they will not eat regularly, and they will suffer from hunger and meal and eventually cause stomach problems. This is also the most common problem with dieting. Dieting is a few days before eating too much.
What we need to do is to eat three meals a day. If we really don’t have time to eat, we must also prepare a little emergency food, or prepare it in advance, such as breakfast, and we can prepare it the night before, or it can be a temporary hotpot with milk and cereal. Nuts and fruits are very convenient. Around 10 o'clock in the morning, you can drink yogurt or eat some fruit. A small amount of nuts is a good choice. It can supplement nutrients and can also effectively control the appetite of the next meal.
Note: Many people do not know how to master 7 points full. When you eat, eat, or eat, you can stop and have no strong interest in the food before you. If you feel hungry, you can stop and you will leave the table.
Third, change a lot of habits, for a small change.
Our diet and the amount of food and the size of the cutlery are directly related. Experiments have shown that the same amount of food eaten by two people with the same amount of food uses two different types of tableware. The first one is changed into a small dish, the amount of stuff is as much as before, and the other one is replaced with The large tableware, the weight of food has also increased, two people dining in two different rooms at the same time, the results of the first because the plate is small, even as much as the previous food, it seems very much at this time Therefore, we couldn't eat until we had finished eating. The second meal was not eaten but the food we ate was more than usual.
So we are usually the same, do not eat in the outside to pursue a large number of supermarket shopping do not choose to send more grams of packaging, in the home plate and bowl into smaller, these can help you to reduce food intake, control appetite.
Fourth, slowing down the rate of eating is equivalent to reducing the amount of food.
People who eat fast always unknowingly eat a lot of food. After eating for a while, they find that they have eaten too much. People who eat slowly will find that there are many foods in the bowl and they will eat for a long time. I can't eat enough and I feel full soon, so it's very important to eat slowly. The other is to increase the number of foods that need to be chewed and need to be chewed slowly. Such foods are usually full, that is to say, satiety is particularly strong.
Because of the chewing process, one is to help us digest and relieve the gastrointestinal burden, the second is to detoxify many toxic substances, and the third is to increase your sense of satiety. By chewing, giving the brain a reaction time, it also gives a response to the following gastrointestinal, because the gastrointestinal can also secrete hormones related to appetite. The time you eat is long enough. The food drains from the stomach to the small intestine and the blood sugar rises after the small intestine absorbs, giving the brain a full signal. If you eat too fast and the food is too late to be fully absorbed, it will not send a signal to your brain. The result is to feel full in your stomach and you will know that you are full. At this time, it will be a little late.
Fifth, choose less nutritious calories, rather than less calorie foods.
Eating the same amount of stuff is not the same as satiety. For example, if you eat 2900 kJ of energy at a meal, if you eat a cake, only two or three small pieces, you can easily eat it, and it is extremely fast, there is no need to chew. And when you eat this kind of food, you usually have the desire to eat other foods. It feels like a snack. It doesn't feel like you're full, it's not good for your health, and it's very easy to gain weight. However, if you eat the 2900 kJ of vegetables, coarse grains, beans, or potatoes, it is estimated that you can't finish it. It is already full, but it has high nutritional value, and it is very conducive to weight loss and good for your health. .
Every person who loses weight should realize this, and can gradually improve it, do it, choose the food wisely and intelligently, concentrate on eating, and carefully chewing before they can naturally control the appetite and control appetite. Then yours Naturally, weight will be reduced, and of course the body will be healthier.
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