Do you always want to lose weight? Try these 6 methods to scientifically suppress appetite

When watching TV shows in the middle of the night, I always unconsciously reach for my snack bag. In the afternoon, I miss milk tea cakes crazily even though I'm not hungry. My weight loss plan is always focused on; Just take a bite; Declaring Failure in Self Comfort - This; Lonely Mouth "; 90% of people in the weight loss period have experienced it. In fact, this is not a weak willpower, but a special signal sent by the body, just like a phone popping up; Low battery level "; Reminder, the key is to understand the underlying operating mechanism.

1. Difference between hunger and appetite

1. physiological hunger

The stomach makes a gurgling sound accompanied by mild dizziness and hand tremors, and this real energy gap often forms slowly. Just like the pointer of a car fuel gauge gradually sliding towards the E zone, the body will send clear signals through physiological indicators such as blood sugar drop and gastric emptying.

2. psychological appetite

Sudden strong thirst for specific foods Hope, commonly seen in emotional fluctuations or stress states. The area in the brain that controls reward mechanisms is activated, just like suddenly receiving a full discount push from a shopping app, which can easily trigger impulsive consumption style eating behavior.

2. Three key points for adjusting dietary structure

1. Increase protein ratio

People who eat 20 grams of protein for breakfast will automatically reduce their calorie intake by 150 calories for lunch. Protein is like the steel skeleton of a construction site, which can prolong satiety and reduce muscle loss. It is recommended to consume high-quality protein the size of a palm at every meal.

2. Choosing a low GI staple food

Brown rice instead of white rice can help blood sugar levels rise smoothly like climbing a gentle slope, avoiding the risk of insulin rollercoaster; Fake hunger;. Oats, sweet potatoes, and other ingredients are like slowly releasing capsules in the digestive tract, providing continuous energy.

3. Increase dietary fiber

The combination of konjac silk mixed with agaric can be called a intestinal scavenger. After absorbing water and swelling, it forms a gel like substance, like putting an invisible abdominal band on the stomach. The characteristic of chia seeds expanding 12 times in volume after soaking is particularly suitable for adding to yogurt to increase satiety.

3. Easy to overlook eating traps

1. Invisible calorie drinks

The calories in a cup of internet famous milk tea are equivalent to two bowls of rice, and the liquid calories are like assassins wearing invisibility cloaks. Switching to drinking sparkling water with lemon slices can deceive the brain into producing a stimulating sensation in the mouth; Enjoying delicious food "; The illusion.

2. Fragmented eating

Nuts and dessert leftovers that are easily picked up from the desk, these; Snack Assassin; Accumulated to be comparable to a regular meal. Suggest setting fixed meal times and planning daily snack quotas like managing pocket money.

3. Lack of sleep

When staying up late, the body's secretion of ghrelin increases by 28%, just like when a credit card is temporarily charged, it is particularly easy to overspend. Maintaining 7 hours of sleep can stabilize leptin levels, which is equivalent to installing an automatic braking system for appetite.

4. Practical Psychological Techniques

1. Blue Plate Experiment

Cold toned tableware can make food look less tempting, and self-service restaurants often use this trick to control the amount of food taken by diners. Try putting snacks in a blue sealed jar at home, the visual cooling effect is comparable to pouring cold water on your appetite.

2. Chewing Delay Method

Chewing each bite of food 25 times before swallowing, this simple action can timely transmit the satiety signal to the brain. Just like online shopping with a 24-hour cooling off period, it effectively avoids impulsive ordering and binge eating.

3. Aroma Interference Technique

Apply peppermint essential oil to the wrist, the strong and fresh scent can interrupt the thirst for sweets Hope. The olfactory system is like an emergency brake valve for appetite, and essential oils from citrus peels have a similar effect.

5. The regulatory effect of exercise on appetite

1. Moderate aerobic exercise

30 minutes of brisk walking can produce similar levels of appetite in the body The substance of ephedrine, this natural sedative, can alleviate emotional eating. But excessive exercise can actually stimulate appetite, just like the high interest rates generated after credit card overdrafts.

2. Advantages of Strength Training

For every 1 kilogram increase in muscle mass, an additional 50 calories are consumed in basal metabolism. Building muscle is like depositing a regular amount in a bank account. Lying down can also burn calories, which is better than dieting; Current Deposit "; It's much more cost-effective.

6. Establish sustainable eating habits

1.80/20 rule

Eat healthily 80% of the time each week and leave 20% for moderate indulgence. This flexible management is easier to adhere to than absolute prohibition. Just like emergency lanes on highways, reserving buffer space can actually reduce accident rates.

2. Mindfulness Diet Training

When you put down your phone and focus on eating, the body will naturally activate the satiety perception system. Try using non dominant hands to hold chopsticks, as this slight inconvenience can force a decrease in eating speed and allow the taste buds to fully enjoy every bite of food. Controlling appetite is not about fighting against the body, but learning to interpret its Morse code. When those sudden food thirst Looking forward to visiting again, why not have a cup of warm water and wait for 15 minutes, like pausing the background program on a hot phone. True health management never requires gritting teeth and persevering, but finding an elegant balance between the body's comfort zone and goals.