Essential for weight loss! These 5 tips help you eat less without feeling hungry, and easily reduce calories

Even though you eat very little, your stomach always protests? If you feel dizzy and unable to lose weight due to hunger, it may be a problem with your method. Losing weight is not something that comes out of hunger. By mastering these tips, you can quietly let calories slip away without having to endure hunger.

1. Choosing the right food volume is more important than calories

1. High moisture foods take up space

Vegetables with a water content of over 90%, such as cucumbers and tomatoes, have only a few dozen calories in a large bowl, and filling the stomach naturally reduces hunger. Winter melon soup, mushroom pot and other dishes with plenty of soup are the same.

2. Dietary fiber delays gastric emptying

Oatmeal expands three times in volume after soaking, making it difficult to chew konjac silk but excellent in carrying hunger. This kind of food forms gel like material in the stomach, and the digestion speed is directly slowed down by twice.

3. Protein prolongs satiety

Low fat and high protein foods such as chicken breast and shrimp consume more calories during the digestion process, and satiety lasts for 4 hours, which is much better than eating cookies to resist hunger.

2. Adjusting the order of eating is unusual Effect

1. Starting with liquid food

Drinking 300ml of warm water or clear soup 15 minutes before meals directly takes up 1/5 of the stomach capacity. Be careful not to choose thick soup or sugary drinks, as they are equivalent to drinking half a bowl of oil.

2. Eat half the amount of vegetables first.

Low calorie vegetables such as cold spinach and blanched cabbage should be eaten first, which not only cushions the stomach but also supplements vitamins. When we reach the main food, we naturally can't fit too much.

3. Put the main food last

When the stomach is already half full, touch the rice and noodles again, and subconsciously control the intake. Tested that this sequence can reduce the consumption of 1/4 of staple food and prevent drowsiness after meals.

3. Changing tableware to play psychological warfare

1. Automatic reduction of small tableware

Change the diameter of the rice bowl from 15cm to 10cm, and fill it with only 150 grams of rice. Changing the spoon to a jam spoon, one spoonful of minced meat needs to be scooped five or six times, and the eating speed naturally slows down.

2. Cold tones suppress appetite

Blue plates can make food look less tempting, and can reduce food consumption by 18% compared to red plates. Remember to avoid warm colored tableware, it's like an appetite catalyst.

3. Avoid mixing dishes in separate trays.

Separating dishes, meat, and rice makes it easier to control portions compared to a mixed dish arrangement. Visually seeing three and a half plates is more satisfying than seeing a full plate.

4. Chewing method determines absorption rate

1. Prolong single chewing time

Chew 30 times per bite before swallowing, and it takes 20 minutes for the signal to be transmitted from opening to satiety. The faster you eat, the easier it is to overeat. The group that chews slowly consumes an average of 12% fewer calories.

2. Eating with infrequently used hands

Try using your left hand to hold chopsticks. Clumsiness can reduce eating speed by 40%. When the brain is focused on "how to pick up this piece of tofu", there is no time to think about "another bowl".

3. Intermittent Rest with Chopsticks

After taking a few bites, put down your chopsticks and drink some water to give your digestive system time to react. Many people only realize when they pause that they are already full, to avoid mechanical eating until they are full.

5. Rebuilding the Hunger Assessment System

1. Distinguishing between True and False Hunger

Sudden craving for sweets may be due to blood sugar fluctuations, while craving for heavy flavors may be due to high stress. First, have a cup of warm water and wait for 15 minutes. Being really hungry won't disappear out of thin air.

2. Establish a hunger rating scale

ranging from 1 point "able to eat a cow" to 10 points "feeling nauseous", with 4-6 points being the most appropriate. Avoid eating until low blood sugar occurs due to hunger, and don't wait until you burp to stop.

3. Record the correlation between diet and emotions

Bored eating snacks before bedtime? Do you order milk tea when you're under a lot of work pressure? Find the trigger point for emotional eating and cut off this link with alternative options such as listening to music or taking a walk. Losing weight is not self punishment, but a process of re understanding body signals. Try practicing two or three of these techniques, and you will find that you can coexist peacefully with calories without gritting your teeth. The key to healthy weight loss lies in finding the sweet spot of "not being hungry and thin".