Those who are afraid of getting fat, look, master these 12 secrets, you don't have to worry about getting fat any more!
1. Slow food, meal time at least 20 minutes
Slow down the speed of eating, so that the brain has enough time to send a full message. It takes at least 20 minutes to feel full and stop eating before eating a lot of food. 2. Chew slowly, chew 20-30 times per mouthful
Chew carefully to prevent fast food, with a small amount of food to get a sense of fullness, chew 20 ~ 30 times per mouthful of food before swallowing. However, it's a little difficult to practice. You can start with 5 or 6 times of progressive practice per mouthful, and then slowly chew 20 times and swallow it.
3. Three meals at a fixed time, not too late
If the meal time is not fixed, in the case of very hungry eating, easy to wolf down, eat too much. It's better to start eating when you feel a little hungry. More importantly, you should eat at a fixed time to control the amount of food.
4. Eat more food that makes you feel full
Before eating, drink a cup of water or a bowl of soup, buy small packages of food, eat more coarse fiber, increase the sense of fullness of food, such as beans, vegetables, mushrooms and so on. 5. Changing the order of food intake
Eating vegetables and fruits first, then soup, and then other foods can make the stomach feel full and reduce the intake of meat and other high calorie foods.
6. Do not overeat, adjust the proportion of three meals
The intake of breakfast, lunch and dinner should be evenly distributed, accounting for about 30%, 40% and 30% of the total food in the whole day. Especially, don't eat too much dinner. The sequelae of satiety in dinner is the most serious.
7. Don't be the kitchen waste bucket at home
Don't eat the leftovers at home. If you are full and there is still food on the plate, don't force yourself to eat. It's better to develop the habit of reducing the portion or one or two dishes when cooking or ordering, and don't waste it. 8. Using tableware and dining environment to reduce appetite
If you use small plates or bowls to hold food, you can hold less food; or if you use small spoons to stutter instead of chopsticks or big spoons, you can avoid eating too much, or you can prolong the meal time, and you can't eat too much when you are full.
In addition, the use of blue tableware can reduce appetite, or the use of blue tablecloth, restaurant lighting or furnishings with blue arrangement, food consumption can be 1 / 3 less than in warm color space, because blue can reduce the brain 'want to eat impulse'. 9. Choose food wisely for dinner
The average person's caloric intake at dinner is about 600 ~ 1200 calories, while the average person at dinner table eats about 2000 calories. As long as they eat for 4 days, they can gain 1 kg.
Therefore, the high-fat, high-fat, high starch food of the banquet should be less and smaller, and more vegetables, mushrooms, beans and other side dishes on the plate can avoid eating too much; and talk more with people, don't eat too much. 10. Change the attitude of "eat to full" Restaurant
Don't have the wrong mentality of making money by eating. It's really not worth spending money to enlarge your stomach and damage your health. No matter you're full, or you have a buffet, hot pot or barbecue, try to care about a variety of dishes. You can provide free choice, suit your own taste and get balanced nutrition. It's really cost-effective. 11. Think about the global food shortage before you eat
There is a food shortage in many parts of the world. For example, we consume too much food and even waste food in restaurants where we are full. If we think about these people living in hunger, we will be embarrassed to eat more. 12. Daily fixed weight
Prepare a scale, measure it every day and record it; observe the change of weight to know whether you eat too much and whether your metabolic capacity is decreased. Remind yourself in time whether to eat less, don't let fat hoard in the body for a long time without knowing it. Knowing these 12 secrets, I will never worry about getting fat again!