Despite being determined to lose weight, I can't help but reach for the snack cabinet during afternoon tea time? Do you always want to order takeout to satisfy your cravings while watching TV shows late at night? Don't worry, you're not alone. Appetite is like a mischievous child, the more you suppress it, the more it will confront you. In fact, controlling appetite does not rely on willpower, but requires a little bit of skill.
1. Don't let your body think you're in a famine.
1. Eat regularly and in moderation.
Getting full after a meal can trigger the body's "famine mode" and make it easier to overeat. It is recommended to set a fixed time for three meals a day, and eat until 70% full for each meal.
2. Prioritize high protein foods
Protein can bring stronger satiety, such as having an egg for breakfast, a piece of chicken breast for lunch, and some tofu for dinner, all of which can slow down hunger.
3. Don't completely quit staple foods
Many people lose weight by not eating rice or noodles at all, resulting in being so hungry at night that they scratch their liver. Eating some coarse grains in moderation can satisfy appetite without causing blood sugar to ride a roller coaster.
2. Find something to do for your mouth
1. Prepare low calorie snacks
Put some small tomatoes, cucumber strips, and sugar free yogurt in the office, and eat them first when you crave them. Often, taking a few bites will make you less likely to overeat.
2. Drinking tea or chewing gum
When there is something in the mouth, appetite naturally decreases. Making a cup of flower tea or chewing sugar free gum are both good choices.
3. Shift attention
When you want to eat, do 10 squats first, or watch some funny videos for a while. When this impulse passes, you will find that you are not actually that hungry.
III. Rethinking Hunger
1. Distinguishing between True and False Hunger
True hunger is when the stomach is growling, while false hunger may just be boring or stressful. Next time before you feel like eating, drink a glass of water and wait for 15 minutes. If you're still hungry, eat again.
2. Slow down eating speed
It takes time for the brain to receive signals of satiety. Try chewing 20 times per bite and eating a meal for at least 20 minutes, then naturally you won't be able to eat that much.
3. Keep a diet diary
Simply record what you eat every day and why you eat it, and you will soon discover your eating habits and problems.
4. Create a good eating environment
1. Hide high calorie foods
Keep them out of sight, put potato chips and candies in inconvenient places, or simply don't buy them at home.
2. Using smaller utensils
to replace with smaller bowls and plates may appear to have more food, but in reality, the intake decreases.
3. Focus on eating
Eating while scrolling through your phone can easily lead to unknowingly overeating. Focusing on enjoying food makes it easier to feel full.
Fifth, give yourself a little sweetness
1. Set up a reward mechanism
Stick to a healthy diet for a week, and you can arrange the food you want to eat once, which not only satisfies your cravings, but also avoids wasting your previous efforts.
2. Find alternative ways to enjoy the joy brought by
cuisine, such as walking, watching movies, or doing crafts. Developing new hobbies naturally reduces dependence on food.
3. Accept occasional indulgence
No one can strictly adhere to a dietary plan 100%. Don't blame yourself for eating too much occasionally, just adjust it the next day. Losing weight is not a self punishment, but a process of learning to communicate with the body. Rather than fighting against appetite, it's better to learn to coexist peacefully. Remember these tips, and you will find that controlling your diet is not as difficult as you imagine. A healthy lifestyle should make people feel comfortable and at ease, rather than suffering.
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