Want to lose weight? Eating dinner like this is more effective than not eating at all! Healthy slimming strategy

As night falls, the stomachs of weight loss enthusiasts begin to play an inner drama: to eat or not to eat? This is truly a century old problem. Some people say dinner is the culprit of obesity, so it's better to quit; Some people also believe that skipping dinner can lower metabolism and make it harder to lose weight. In fact, the key to the problem is not whether to eat or not, but how to eat.

1. Dinner is important for time

1. Remember the golden hour

The ideal dinner time should be completed 3-4 hours before bedtime. This time difference allows the body enough time to digest food, neither causing hunger before bedtime due to eating too early nor affecting sleep quality due to eating too late.

2. Nighttime snacks are a big trap

Many people are used to having snacks before going to bed, thinking that "it's okay to just eat a little bit". Little did they know that the digestive function had weakened during this period, and excess calories were more easily converted into fat for storage.

2. The selection of dinner ingredients is important

1. High quality protein is essential

Fish, chicken breast, tofu, etc. are all good choices. Protein not only provides a sense of fullness, but also helps maintain muscle mass and prevent a decrease in basal metabolic rate.

2. Coarse grains replace refined staple foods

Coarse grains such as brown rice, oats, and sweet potatoes are rich in dietary fiber and have a slow digestion rate, which can effectively control postprandial blood sugar fluctuations and reduce fat accumulation. 3. Vegetables make up half of the world. Green leafy vegetables are low in calories, rich in nutrients, and can increase chewing frequency, giving the brain enough time to receive the signal of "full".

3. The cooking method of dinner determines success or failure

1. The key is to use less oil and salt

Steaming, boiling, cold mixing and other methods can maximize the preservation of food nutrition while avoiding excessive intake of oil and sodium.

2. Avoid high-temperature cooking

High temperature cooking methods such as frying and grilling not only increase heat, but may also produce harmful substances, which are detrimental to health and weight loss.

4. Tips for controlling portions

1. Eating with small utensils

Research has found that using small bowls and plates can effectively reduce food intake, which is a simple and feasible psychological suggestion method.

2. Chewing slowly is important.

Slowing down the eating speed can timely transmit the satiety signal to the brain, avoiding eating too much unconsciously.

5. Correct opening method after dinner

1. Moderate activity to aid digestion

Walking for 15-20 minutes after meals can promote gastrointestinal peristalsis and aid digestion, but do not immediately engage in vigorous exercise.

2. Stay away from electronic screens before bedtime

Blue light can affect melatonin secretion, interfere with sleep quality, and lack of sleep can lead to appetite hormone disorders, increasing the risk of overeating.

Weight loss is not just about adding or subtracting calories, but a lifestyle choice. Learn to coexist peacefully with food and find a suitable eating rhythm in order to lose weight healthily. Remember, extreme dieting may have short-term effects, but a balanced diet is the long-term solution.