a lot of people are troubled by obesity in their lives. It's something that most people yearn for. Who is willing to be a little fat man? So, what diet habits should we pay attention to? How about eating when you are hungry?
When you are thirsty and hungry, if there is a glass of ice water and a plate of food in front of you, I'm afraid you will choose to drink water first rather than eat. Drinking water will make you feel full.
"If you don't like boiled water, you can also add some citrus plants that can be used for seasoning, or you can add a little juice, or you can make a healthy fruit tea with fruits such as mango or peach, which will make your drink taste better without taking too many calories," said Cynthia & middot; sass, a spokesman for the American food and Nutrition Association. '
2. Increase the proportion of fruits and vegetables in food
"In the first few days of the weight-loss program, we should increase the proportion of vegetables and fruits in the food. If possible, it is better to focus on vegetables and fruits. Vegetables and fruits will take up a lot of space in your stomach, so there is no extra space to put those high calorie foods. "This is the advice of American nutritionist Laura & middot; paciro.
Vegetables and fruits with very low calorie content replace most of the fat in the food, and can also supply you with the cellulose you need. More than 200 studies have shown that phytochemicals in agricultural products such as vegetables and fruits can effectively prevent cardiovascular disease and cancer.
3. Think about whether you are really hungry before eating
Michelle Middleton may, the author of "am I really hungry," suggests, "if you want to eat, first feel your stomach really hungry. '
Hunger is a signal your body sends to you when it needs to replenish energy. When you are hungry, you will feel full. At this time, you will stop eating.
If you eat when you are not hungry, you will never feel full, so you will eat continuously. When you feel that your stomach has been full, you have intangibly taken in too many calories.
Everyone's stomach is only as big as a fist. A small amount of food can fill it up and keep your meals at a limited amount, so that you can really feel the hunger and satiety.
4. Eat snacks carefully after meals
After dinner, we often watch TV while stuffing chips, biscuits and other snacks into our mouths. Your attention is attracted by TV programs, and eating becomes an unconscious behavior.
A recent survey shows that the more entertaining TV programs are, the more snacks people eat. This kind of unconscious behavior is often the main cause of obesity.
Malina & middot; pedomo, spokesman for the American Society of food and nutrition, suggested that snacks can be eaten after meals, but the calories are required. For example, a pack of biscuits with 100 calories or half a cup of low-fat ice cream can be used. The best way to lose weight is to drink a cup of tea without calories after meals, but it needs to be slowly transferred from a low calorie food.
5. Enjoy your favorite food
One of the pain of weight loss is to resist the * * of your favorite food from time to time. If your willpower is not firm enough, delicious food will easily compromise. At this time, it is easy to overeat, which will make your weight loss plan fall short.
According to Cynthia & middot; sass, a spokesman for the American food and Nutrition Association, losing weight doesn't mean saying goodbye to your favorite food. In fact, you can eat it as much as you like, mainly following the principle of moderation, which is actually easy to do. You only need to buy less when you buy your favorite dessert or sugar fruit (for example, you used to buy a box or a bag, now you only need to buy retail ones).
6. Go for a walk when you want to have a good meal
'the delicious food stored in the kitchen always makes you fidgety. Plan to have a big meal and treat yourself well. Alie & middot; Clegg, a nutritionist and founder of the healthy eating website, suggests: 'you'd better go out for a walk with your family at this time. '
Going out for a walk lets you no longer worry about the temptation of delicious food in your home. Walking will also make you lose weight in a relaxed and pleasant atmosphere. But if you really can't go out, you can store some fresh fruits at home, which will not taste worse than any dessert.
7. Eat less and eat more. If you consume less calories than you consume, you can lose weight. Once you feel hungry, it's hard to control the process of eating. But if you break down three meals a day into four to five meals, the hunger between meals will be less intense, which has a great effect on appetite inhibition and weight control.
Eating more than one meal a day doesn't mean you can eat at any time of the day, according to obesity researcher Rebecca & middot; Reeves. It's best to try to make your meals as early as possible. Dinner should be the last time of the day.
8. Make sure you eat protein every meal
Protein is more prone to satiety than carbohydrates and fats, so it can be a new secret weapon in weight loss.
According to Donald middleman, a professor of protein research at Illinois State University, an appropriate amount of carbohydrates, adequate protein food and regular exercise should be an effective way to lose weight.
Protein helps promote fat burning and keeps muscles in shape. Many foods, such as yogurt, cheese, nuts and beans, are rich in protein. You can eat them at meals or snack on them.
9. Add seasoning to food
Add condiments or chillies to your food. The rich taste of the food will make you feel great. 'the food with strong taste will stimulate your taste buds. Even if you don't eat much, it will make you feel satisfied from your mouth to your stomach. 'said Malena & middot; pedomo.
10. Store some healthy and convenient food
Cynthia & middot; sass said, be prepared without danger. When you feel hungry, you can enjoy a delicious and nutritious food in 5 to 10 minutes. I'm afraid you won't consider going to restaurants or ordering pizza takeout.
11. Have some children's meals in the restaurant
'when you go out to eat, such as going to a fast food restaurant, ordering a children's meal or a small sandwich for yourself is an easy way to reduce your calorie intake. 'said Malena & middot; pedomo. Another trick is to use small dishes to hold food when eating. Small dishes will make your food look less scarce.