In many people's impressions, weight loss is exercise and dieting. In fact, you don't have to choose not to eat. Choosing the right way to eat can make you neither hungry nor slim.
Fighting hunger and losing weight is not as simple as not making a decision to eat or eat less. In contrast, exercise weight loss is a question of how long you persist, and anti-hunger weight loss is a question of "do not persist for a long time." The endurance of snagging is more difficult than lasting temperament. The need to resist hunger and lose weight is the strategy of developing this kind of endurance.
Anti-hunger weight loss strategies include:
First, a small amount of meals a day
The goal of eating hungry is to disappear. If you have to eat enough every time before you are willing to give up, your stomach will be greatly supported. In the long run, once you have not eaten so much food, it is difficult to have a feeling of fullness. To change this phenomenon, you can reduce the amount of food per meal, add snacks between meals and meals (such as afternoon tea), and add some food when you feel a little hungry.
Second, eat more high-fiber food
Food fiber absorbs water, expands the volume, and lengthens the food staying in the stomach, thus effectively reducing hunger; however, the amount of cellulose intake should not be excessive, because too much cellulose may affect certain nutrients. Such as calcium, iron and so on.
Use brown rice or miscellaneous rice instead of white rice to cook rice: If you are not used to the taste of brown rice or miscellaneous rice, you can adjust it gradually. For example, the ratio of brown rice or miscellaneous grains used in the first week to white rice is one to three; One to two; adjust to one to one in the third week.
Increase the intake of vegetables: replace the juice with vegetable juice as a table drink.
Eat cellulosic supplements with meals or between meals and meals: Cellulose supplements usually indicate the amount of cellulose, preferably 3 to 5 grams per intake. It is important to note that taking a cellulose supplement must also be accompanied by a sufficient amount of water (about 5 grams of cellulose supplement to 200-250 c.c of water).
Third, do some exercise before dinner
Ordinary people will have a bit more dinner at dinner, and after dinner, most people will sit down and watch a TV. After reading, they will take a shower and sleep. As a result, the things that are eaten are almost completely converted into physiological activities with low heat consumption. The weight is stored.
It is recommended that the first thing after going home from work is to do some moderate exercise and then eat, which can adjust the appetite. If you are commuting by bus, you can get off at the first stop or two stops, and then go home quickly, so you can achieve the purpose of moderate exercise.
Fourth, drink plenty of water to increase satiety
Moisture has the effect of expanding the food, which can increase the feeling of satiety; when the mouth is licking, it can also distract the attention of hunger by drinking water. If you really don't like drinking water, some non-calorie drinks and sugar-free drinks can also be used as substitutes.
Five, with deep breathing to relieve stress
Some people will want to eat when they are stressed, and they will eat a lot of things invisibly, and of course they will climb up unconsciously. To avoid developing this bad habit, when you are upset or stressed, try to relieve your stress by taking a deep breath or relaxing your muscles. Don't rush to find food.
Anti-hunger diet rules should be more psychologically relieved. But if the words come back, if you are relaxed, you will not choose the extreme weight loss method of anti-hunger weight loss. Healthy weight loss, always should be the first.
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