How to deal with hunger during weight loss? On the way to weight loss, people often 'Fouls' in the face of delicious food, so how to reverse their hunger? In fact, many people feel hungry during weight loss. Do you know why? How to do easily hungry during weight loss?
How to deal with hunger during weight loss? The first step of weight loss: to defeat the 'bad' sense of hunger
How soon did you get hungry after dinner?
Eat a little extra food to resist hunger, but I didn't expect that the more you eat, the more hungry you are. This kind of unhealthy hunger is a bad signal from body perception, which makes you want to eat all the time. However, if you deliberately control and don't satisfy the current signal from your body, when your body is unhappy, it will send a stronger signal to make you overeat.
So I'm not hungry at ordinary times. I'm not hungry until I'm ready for dinner. This normal sense of hunger is very important for weight loss. How to turn on the switch to establish a healthy sense of hunger, Xiaobian will decrypt it for you!
6 tips to beat hunger
1. Eat more food rich in dietary fiber
Is there anyone else who doesn't make the benefits of dietary fiber? If we eat enough dietary fiber, we will not only have low calories, but also enrich our intestines and stomach, making people feel 'full'. It is a master of satiety. By reducing the intake of calories, our body will start to consume fat to achieve the goal of weight loss.
These dietary fibers can also improve the intestinal environment, help to increase the beneficial flora, and maintain intestinal health.
Eat these:
Green leafy vegetables, broccoli, oats, whole wheat bread, sweet potatoes, brown rice grains, fungi, fruits, etc. are all rich in dietary fiber. Remember to eat more every day!
2. Eat more high protein, low fat food
To eat enough protein during weight loss, it takes a long time for protein to digest. An experimental study from the University of Sydney in Australia found that eating an appropriate amount of protein is more conducive to controlling appetite and reducing fat intake. Sufficient protein will make your body less hungry and prevent you from receiving signals of overeating when you are not eating.
Eat these:
Lean meat, fish and shrimp, chicken breast, milk, beans, quinoa and so on are all high protein and low-fat foods. They not only have a sense of satiety, but also enable the body to absorb the necessary nutrients. It's easier to lose weight.
3. Eat healthy snacks between meals
There are two time points in a day that make you feel a little hungry. One is at 10 a.m., when the body's metabolism is relatively fast; Another is 3-4 p.m., the body's low glucose content, this time you can add meals, appropriate to eat healthy snacks, such as nuts (about 10 grams), yogurt, bananas, soy milk or fruit, can help prevent dinner when eating too much, effectively control appetite Oh!
The calories of an extra meal should not exceed 200 calories. Of course, if you arrange extra meals for yourself, you should eat less at the dinner, so as to ensure that the total calories of a day do not exceed the standard.
4. Adjust the order of meals
Everyone may be puzzled. When you have vegetable salad, corn soup, fruit plate, steak and chicken leg in front of you, what do you eat first? The order of eating also determines how much or how little you eat!
1. Eat fruit
Large size, less calories, eating before meals is conducive to controlling calories, and the vitamins in it can be better absorbed by the human body
2. Drink soup
More water, will make the stomach feel full, now the stomach is half full
3. Eat vegetables
Vegetables contain dietary fiber and vitamins to make you feel full
4. Eat high protein food, meat dishes, such as steak, chicken, etc
This kind of food helps to supplement protein
5. Eat rice staple food
At this time, the stomach has been seven full, a little rice can make the stomach more full, blood sugar will not rise so fast
This kind of meal order can naturally control your food intake. It can not only ensure adequate nutrition, but also avoid excessive fat. It's not a problem to be full.
5. Regular meals
In order to lose weight, many people are hungry and full. However, studies have found that when people are hungry, they will be more inclined to high oil and high sugar food, eat more energy, and their hunger perception will be out of control, sending out signals of hunger at any time.
When people eat, their digestive system will be activated to secrete digestive enzymes. If they keep a regular pattern all the time, the memory of the brain and stomach will be formed, and they will automatically work at the meal point, which is conducive to controlling the switch of hunger and satiety. Therefore, it is recommended to arrange breakfast between 6:30 and 8:30, lunch between 11:30 and 13:30, dinner between 18:00 and 19:30, so that the digestive system can know its working time, It's easier to control your body.
6. Eat slowly
It takes 20 minutes for the brain to get the signal of satiety. If you eat too fast, you will eat too many calories if you don't have time to remind the brain that you are full. Seven minutes of satiety becomes very full! Chewing slowly can prolong the meal time and stimulate the satiety nerve center, so the number of times to chew each mouthful should not be less than 10, which makes it easier to control the body from overeating.