Say goodbye to the pain of dieting! Mastering these 4 principles can help you lose weight even if you eat your dinner as usual

Do you always jump back and forth between "taking a bite" and "losing weight tomorrow" when watching food videos late at night? In fact, what really makes you gain weight is not the dinner itself, but the calorie traps hidden in your eating habits. Today we are going to solve this century's problem - how to eat dinner as usual and steadily lose weight.

1. Adjusting the order of eating can control calorie intake

1. Drinking soup first can awaken satiety

15 minutes before meals, drinking 200ml of light soup can stimulate the stomach to produce a satiety signal in advance. It is recommended to choose low calorie soups such as laver Egg&vegetable soup, winter melon and shrimp skin soup, and avoid thick cream soup bottom.

2. Building a protective net with vegetables as a base

Fill 1/3 of the plate with fiber rich vegetables such as cold spinach and blanched cabbage hearts. These foods that require full chewing can slow down the eating speed and give the brain enough time to receive satiety signals.

3. Putting protein and staple foods last

When the stomach is already 70% full, consuming meat and staple foods can ensure nutrient intake and avoid excessive carbohydrates being converted into fat accumulation.

2. Smart selection of ingredient combinations

1. Optimal selection of low GI carbon water

Replace white rice with mixed grain rice and choose buckwheat or Italian noodles for noodles. These slowly digestible carbon water can maintain a longer sense of fullness and avoid hunger and overeating before bedtime.

2. Cleverly pairing protein CP

tofu with kelp, chicken breast with mushroom, these combinations can improve protein utilization efficiency. Be careful to avoid heavy flavored methods such as braised dishes and sweet and sour dishes. Simple steaming can preserve nutrients.

3. Make good use of flavor substitutes

Replace high calorie salad dressings with natural spices such as minced garlic and spicy millet, and use sugar free yogurt instead of cream to make dipping sauces. These tips can easily reduce calorie intake by 200 calories.

3. Seize the golden time window

1. Complete eating 3 hours before bedtime

to give the digestive system enough working time, which can ensure sleep quality and avoid food conversion into fat accumulation. Overtime workers can prepare some ready to eat chicken breast and boiled eggs as emergency meals.

2. Moderate postprandial activity

Light activities such as tidying up utensils and taking a 15 minute walk can help stabilize blood sugar levels, but remember to avoid vigorous exercise that affects digestion.

3. Establish a fixed dining rhythm

Eating dinner at similar times every day can help the body form metabolic memory. Sudden early or late meal times can easily disrupt metabolic rhythms.

4. Breaking through common cognitive misconceptions

1. Skipping dinner can actually lead to weight gain

Long term fasting can cause a decrease in basal metabolic rate, and the body will automatically enter an "energy-saving mode", making it easier to accumulate fat during the next meal.

2. Fruits cannot replace meals.

Consuming a large amount of fructose in the evening can increase the burden on the liver. It is recommended to add fruits to meals in the afternoon, and protein intake should still be ensured for dinner.

3. Heavy flavors can cause the illusion of edema

A high salt dinner can cause edema the next morning, which is actually due to water retention rather than fat increase, so there is no need to go on extreme dieting. After remembering these principles, there is no need to dwell on them during dinner next time. Healthy weight loss should be a joyful and enduring battle, not a painful hunger game. Starting today, establish a more relaxed and comfortable relationship with food.