Winter weight loss bottleneck period? 4 ways to suppress hunger and double the speed of weight loss

When wearing a thick down jacket to weigh yourself in winter, do you always feel that the numbers are as motionless as a thermometer? Although they eat more in moderation than squirrels stocking their food, the "swimming ring" on their waist seems to be stuck with 502 glue. Don't rush to blame metabolism for laziness, hunger is the number one traitor that hinders fat burning - when you are hungry enough to gnaw on your desk, your body has already switched to "survival mode" and tightly holds onto fat.

1. Protein should be given a signal light

1. Set a protein checkpoint for each meal

Do you feel hungry after two hours of eating a bowl of instant noodles? Try replacing 1/3 bowl with fried chicken breast or tender tofu. The casein peptide produced by protein breakdown continues to send signals to the brain that it is still being digested, prolonging satiety by more than 40% compared to carbohydrates. People who eat two boiled eggs for breakfast automatically reduce their food intake by 18% for lunch.

2. Snacks should also be prepared When it comes to licking the computer screen in the afternoon, tearing open the packaging of whey protein bars is more reliable than cookies. Snacks with a protein content exceeding 20g can reduce the calorie intake of subsequent meals by 167 calories, equivalent to secretly skipping rope for 20 minutes.

2. Install speed bumps on appetite

1. Use physical obstacles to slow down eating

switch to using chopsticks with the left hand or children's utensils, these tricks can reduce eating speed by 30%. It takes 20 minutes for the brain to receive the satiety signal, and when the group of wolfing down food has already reached a climax, your stomach just reacts to "five percent satiety".

2. Natural appetite suppressants are always present on the dining table

Cold mixed konjac shreds topped with spicy millet, this combination comes with a double buff: konjac glucomannan swells 12 times when it comes into contact with water, and capsaicin directly suppresses the secretion of hunger hormones. Drinking 300ml of chia seeds before meals will increase your intake of staple foods Strangely reduced by one-third.

3. Reconnect your hunger radar

1. Distinguish between true and false hunger

Suddenly wanting to eat chocolate may just be due to cerebral ischemia. Try doing 20 squats in place. Being hungry after exercise is true hunger, otherwise it's emotional eating that's causing trouble. Organizing the wardrobe when bored is more effective in treating "mouth itching" than watching food videos.

2. Deceiving the olfactory nerve with odor

Spreading the aroma of peppermint essential oil in the office can directly reduce the calorie intake of afternoon tea by 23%. Green apple scented aromatherapy candles are even more amazing - the brain automatically categorizes this fresh scent as' having already eaten fruit '.

4. Turn Eating into a Challenge Game

1. Rainbow Food Challenge

Divide the dining plate into five areas: red, orange, yellow, green, and purple, and collect three colors for each meal to "unlock" the main meal. This method can increase vegetable intake by 50%, and patients with difficulty choosing no longer have to worry about what to eat.

2. Chewing frequency achievement system

sets a hard target of 15 chewing times for each bite of food, otherwise it cannot be swallowed. When eating becomes a digital game, not only does it increase digestion and absorption rate by 27%, but it also unexpectedly achieves a slimming effect on the face.

Don't be trapped by temporary numbers on the scale, your body is far smarter than you think. After learning to coexist peacefully with hunger, you will find that winter actually hides the golden period of weight loss - the activity level of brown fat in cold environments is summer Three times the season. Tomorrow for breakfast, why not try pairing boiled eggs with chia seed pudding to activate the all-weather fat burning signal with the high protein combination.