After losing 32 pounds, I realized that don't just eat boiled vegetables at night. Do these 3 tricks well, don't be hungry and lose weight

The days of counting stars on an empty stomach at night should come to an end! The 'intelligence tax' we paid in those years - skipping boiled dishes and being so hungry that we couldn't see the scales - turned out to be due to a misunderstanding of the underlying logic of weight loss. Truly effective weight loss never requires starving the stomach into a 'desert'.

How many water boiled vegetable traps have you stepped on?

1. Risk of metabolic rate diving Long term extremely low calorie diets can trigger a "famine mode" in the body, and the basal metabolic rate may decrease by 40%. That's why some people never lose their balance no matter how little they eat and drink cold water.

2. nutritional Imbalance Alert Lack of high-quality fat can lead to hormonal imbalances, and women may experience menstrual delays. Fat soluble vitamins A, D, and E cannot be absorbed, and the skin and hair will protest first.

3. Gluttony Rebound Curse

The body's thirst for carbohydrates Hope will erupt late at night, and many people will ultimately be defeated by a pack of cookies. Research shows that the probability of binge eating among dieters is three times higher than that of normal eaters.

2. Golden Rule for Nighttime Diet

1. Principle of Protein Priority

For dinner, ensure high-quality protein that is palm sized: steamed fish, braised beef, tofu are all acceptable. The thermal effect of protein in food can burn 30% of calories and maintain satiety for more than 5 hours.

2. Rainbow Vegetable Strategy

Upgrades monotonous boiled vegetables into colorful seasonal vegetables: broccoli with carrots, purple cabbage with spinach. Different colors represent different phytochemicals, which help the liver break down fat.

3. High quality carbon water is essential

Add half fist low GI carbon water: oat rice, corn segments, or sweet potatoes. These 'slow carbohydrates' can stabilize nighttime blood sugar levels and avoid flipping through the fridge when waking up hungry in the early morning.

3. Tips for reducing weight with half the effort

1. Pay attention to dinner time

The ideal eating time is 3-4 hours before bedtime, and the digestive system has enough working time. Overtime workers can prepare portable protein sticks for emergency use.

2. The size of the tableware has a mystery machine [SEP]. Switching to a 18cm diameter plate can increase visual satisfaction by 20%. Blue tableware has been proven to reduce appetite by 15%.

3. Chewing speed should be controlled.

Chewing more than 25 times per bite requires 20 minutes for the brain's satiety center to receive signals. Slow down and eat less naturally.

IV. Special Situation Handling Plan

1. Meal Preparation Plan for Overtime Workers

Pre packaged ready to eat chicken breast and instant quinoa rice, paired with microwave cooked frozen vegetables for 3 minutes, can be prepared for a healthy dinner in 5 minutes.

2. Ordering Tips for Outsiders

Prioritize dishes that are steamed, blanched, or cold mixed, and require sauce packaging. Hot pot can choose mushrooms and green leafy vegetables, and use vinegar instead of sesame sauce as dipping sauce.

3. After exercise, choose to add a meal.

Within 30 minutes after training, supplement protein with 200ml sugar free yogurt and a small handful of nuts can help with muscle repair. The weight lost from hunger in those years may have been precious muscles and water. Let's start getting to know your dinner again now - it shouldn't be a punishment, but a delicate gift to the body. Remember, the method that can make you persist for three months is the truly good method. Try the new recipe tonight, and you will find that even weight loss meals can satisfy and bring happiness!