These methods help you control your appetite, reduce calorie intake, and increase the success rate of weight loss!

As the autumn wind gradually rises, does the appetite also become stronger? Does every time I open a food delivery app feel like I'm going through a willpower test? Don't blame yourself for your cravings, it may be a special signal from your body. Mastering a few tips can make appetite obediently obedient.

1. Why is it easy to overeat in autumn

1. Biological instincts play a role

The human body instinctively stores energy in autumn, which is a survival mechanism left by evolution. Research has found that the basal metabolic rate naturally increases by 5% -8% in autumn, and the body needs more calories to maintain its function.

2. Changes in lighting

Shorter daylight can affect serotonin secretion, making people unconsciously want to gain pleasure through eating. Ensuring 2 hours of outdoor activity every day can effectively regulate this state.

3. Temperature fluctuations stimulate

Fluctuating weather can cause the body to misjudge energy needs. Appropriately increasing the proportion of protein intake can maintain a more lasting sense of satiety.

2. Practical Techniques for Controlling Appetite

1. A glass of warm water before meals

Drinking 300ml of warm water 15 minutes before meals can temporarily fill the stomach space. Experiments have shown that this method can reduce the amount of food consumed during meals by 22%.

2. Switching to Blue Tableware

Color psychology confirms that blue can suppress appetite. Changing the plate to a cool color tone will unconsciously lead to a 15% reduction in food intake.

3. Chew slowly and carefully.

Chew each bite of food more than 20 times to give the brain enough time to transmit satiety signals. Slowing down the pace of eating can reduce calorie intake by 19%.

3. Cleverly choose low calorie foods

1. Prioritize high fiber ingredients

Konjac glucomannan, okra and other viscous dietary fibers can expand when they come into contact with water, which can prolong gastric emptying time. This type of food usually has a calorie density of less than one-third of rice.

2. High quality protein is essential

Proteins in eggs and fish can stimulate the secretion of cholecystokinin, a natural appetite suppressant hormone.

3. Cleverly seasoning with spices

Spices such as cinnamon and turmeric can not only enhance flavor, but also stabilize blood sugar fluctuations. Add a pinch of cinnamon powder to oatmeal Congee, and the feeling of satiety will last longer.

4. Avoid the appetite trap

1. Do not overeat

Long term calorie deficit can trigger retaliatory eating. It is recommended to consume no less than 1.2 times the basal metabolism daily.

2. Beware of hidden sugars

Flavored yogurt and fruit juice drinks contain astonishing amounts of sugar. Learn to check the nutrition chart and choose products with a sugar content of less than 5 grams per 100 grams.

3. Managing the eating environment

Eating excessively while watching TV can lead to overconsumption. Establish a dedicated dining area to avoid unconscious eating behavior. Losing weight is not about fighting against appetite, but about learning to coexist peacefully with it. Remember, there is no bad appetite, only dietary habits that need to be adjusted. Starting from today, you will find that controlling calorie intake can be so easy and natural.