Do you always want to lose weight in winter? 4 easy ways to control appetite, slim down without starving

When winter comes, the thick coat in the wardrobe becomes the most appetizing Good cover. I just finished eating hotpot and couldn't move my legs when passing by a dessert shop; When watching TV shows late at night, my fingers unconsciously reach for the snack bag. Don't blame yourself for weak willpower, your body instinctively thirsts in low temperature environments Looking at heat, this is a survival mechanism engraved in genes. But who said warmth must rely on fat accumulation? Learn to cleverly coexist with appetite and still maintain a light and agile posture.

1. Re recognize hunger signals

1. Distinguish between true and false hunger

Drink 300 milliliters of warm water and wait for 15 minutes. If hunger disappears, it is likely a false signal caused by thirst or boredom. True physiological hunger is accompanied by mild gastric colic, decreased attention, and other symptoms.

2. Establish a diet log

Use a mobile phone memo to record the time and type of food consumed each time, and discover hidden sources of calories for three consecutive days. The cookies that are unconsciously stuffed into the mouth and the milk tea shared by colleagues may accumulate more calories than the main meal.

2. Optimize dietary structure

1. Increase the proportion of protein

Eating 20 grams of protein for breakfast can reduce calorie intake by 10% throughout the day, with boiled eggs and sugar free Greek yogurt being preferred. Protein stimulates the secretion of cholecystokinin, a hormone that can transmit satiety signals to the brain.

2. Make good use of dietary fiber

High fiber foods such as konjac shreds mixed with black fungus and chia seed pudding can expand several times in the stomach, prolonging digestion time. But it is important to gradually increase intake to avoid gastrointestinal discomfort.

III. environmental Intervention Strategies

1. Change food visibility

Replace nut snacks with sealed cans that require open cabinet access, and wash fruits and place them within sight of the desk. Research shows that for every visible snack added to the line of sight, an additional 200 calories are consumed daily.

2. When using small-sized tableware

and switching to a 18cm diameter plate, the amount of food consumed will be reduced by 22% compared to using a 24cm plate. Blue tableware can also help reduce eating speed and allow time for satiety signals to be transmitted.

4. Emotional Management Techniques

1. Implement the 15 minute rule

When an emotional eating impulse strikes, start with 15 minutes of other activities: playing Lego, tidying up the wardrobe, or doing a few sets of squats. In most cases, impulses naturally dissipate as attention shifts.

2. Create a substitution ceremony

Replace milk tea with warm herbal tea and homemade sugar free hot cocoa instead of chocolate bars. Prepare some nuts that need to be shelled to prolong the eating process and increase satisfaction. Fighting against winter appetite is not self punishment, but learning the art of dialogue with the body. Try to '; Cannot eat; The ban has been translated into '; Smart eating "; The wisdom hidden behind appetite, which may be warmth, relaxation, or pleasure, can be obtained in healthier ways. Tomorrow when you wake up, why not first open the curtains and bask in the sun? After the serotonin level increases, you will find yourself thirsty for carbohydrates I hope it naturally decreases.