The glutton is possessed, and it’s hard to lose weight if you keep eating? Nutritionist’s 5 tips to control appetite!

Is your stomach growling again? With the arrival of the White Dew solar term, not only does the temperature gradually turn cooler, but we have also officially entered the "autumn of appetite" season! As the weather turns cooler, your appetite also increases. As if you are possessed by a glutton, you want to eat everything? If you don’t want to fail in your weight loss efforts, you might as well follow the nutritionist’s footsteps and learn how to effectively control your appetite and eat correctly without gaining weight!

There is a reason for the sudden increase in appetite! In addition to seasonal factors, changes in human hormones are also key

Nutritionist Sun Yuming said that in addition to seasonal changes, the reason for the increase in human appetite is closely related to changes in human hormones. Generally speaking, the common hormones that can easily stimulate the human body's appetite include glucagon, resistin, ghrelin, neuropeptide Y (NPY), etc.

These hormones are secreted in large quantities when blood sugar levels drop (hunger), blood sugar levels rise rapidly (eating refined sweets frequently), when the stomach is emptying, when there is lack of sleep, long-term unhappiness, or when one feels stressed, thereby increasing the body's desire to eat. Therefore, if you want to effectively tame the big food monster in your body, it is very important to first fundamentally improve your abnormal work and rest schedule and stress problems.

Don’t want to be possessed by a big food monster? Nutritionist teaches 5 tips to control appetite

As for dietary intake, nutritionist Sun Yuming pointed out that in order to avoid losing weight due to increased appetite in autumn, it is recommended that people should keep in mind the following 5 dietary principles in their daily diet and develop a balanced and healthy diet habit as much as possible to effectively avoid overeating and consuming too many calories. The following are the winning tips:

Tip 1 / Change the order of eating:

The ideal eating order for those who want to lose weight should be to eat foods with low calorie density first, and eat foods with higher calorie density later. Therefore, when eating, the first thing you should do is "drink soup", and eat in the order of soup → vegetables → beans, fish, meat, eggs → staple food. Keeping in mind the following details is the secret to successfully increasing satiety, aiding digestion, and not overeating.

1. Drink soup: Drinking soup before a meal can increase the volume of food in the stomach, making people eat less afterwards. However, it should be noted that if you want to avoid consuming too many calories, it is recommended that you choose clear soups instead of thickened soups, such as corn soup, pumpkin soup, hot and sour soup, etc., because the above-mentioned soups often contain flour, cornstarch and oil, and the calories are much higher than clear soups.

2. Eat vegetables: Vegetables are rich in fiber and low in calories. Therefore, after drinking soup, eating a lot of vegetables to fill part of the gastrointestinal space is one of the secrets to effectively increase satiety and reduce the intake of other high-calorie foods.

3. Eat meat + rice: After drinking the soup and eating the vegetables, the body should be in a half-full state. At this stage, you can continue to eat some protein such as beans, fish, meat, eggs, as well as starchy foods such as rice and pasta. Moreover, because you have just consumed enough dietary fiber, the fat you eat at this time is less easily absorbed by the body, which helps prevent fat accumulation.

Tip 2: Choose raw food:

Try to choose ingredients that maintain their original flavor and avoid overly refined and processed foods. Because raw foods retain more nutrients and dietary fiber, and the GI value of raw foods is often lower than that of refined and processed foods, which is more helpful for weight loss!

However, why does a low GI diet help lose weight? Nutritionist Sun Yuming explained that this is because eating foods with a high GI value can easily cause blood sugar to soar quickly, making it difficult for the body to bear the load. At this time, insulin will play the role of an ambulance, converting excess glucose in the blood into fat storage, or using it to synthesize triglycerides in the liver, so as to restore blood sugar to normal as soon as possible.

However, excessive secretion of insulin can also cause a rapid drop in blood sugar, making the body feel hungry quickly and driving people to eat more food, thus becoming the "fat-prone physique" that people avoid at all costs. This may also be the reason why you can't get rid of your protruding belly, hippo butt, and high triglycerides no matter how much you lose weight.

On the contrary, low GI foods have lower sugar content and higher fiber content, so the body needs more time to digest and absorb such foods. Therefore, compared to high GI foods, consuming as much GI food as possible in the diet can make people more resistant to hunger. Specifically, when eating rice, choosing brown rice or purple rice instead of refined white rice; when eating hot pot, replacing fish dumplings or meatballs with fresh fish or chicken is a good way.

Tip 3: Avoid addictive landmine foods:

High-fat diet: Nutritionist Sun Yuming emphasized that there is a reason why nutritionists advocate developing a habit of eating less oil, less salt and less sugar in daily diet, because high-fat, high-salt and high-sugar foods are the biggest killers of weight loss. Take high-oil foods (fried foods, pastries) for example. Not only are they high in oil and trans fat, but eating them will also cause many free radicals to be produced in the human body, accelerating the rate of obesity and aging.

High-salt diet: Excessive intake of seasonings, smoked meats, sausages, and processed foods in the daily diet can easily lead to edema due to the high sodium content.

High-sugar foods: As for candies, cakes, sugary drinks and other pastries that contain high levels of refined sugar, excessive intake can easily cause blood sugar to rise rapidly in a short period of time, increase the burden on the pancreas, and increase the risk of fat accumulation and cardiovascular disease.

What’s even more frightening is that these high-calorie processed foods stimulate the brain’s reward center like nicotine and cocaine, producing dopamine that gives people a sense of pleasure, which makes people crave these foods even more, trapping them in a vicious cycle of addiction. At the same time, high-calorie foods contain almost no dietary fiber, so you will feel hungry quickly after eating them, which makes you want to eat more.

Tip 4: Drink more water:

According to a study from Wake Forest University in the United States, the mechanisms for managing thirst and hunger in the human brain are located in similar positions. In other words, sometimes the human body may feel "hungry" simply because the body needs water. At this time, you might as well try drinking a glass of water first, and then wait for 20 to 30 minutes. If you no longer feel hungry after replenishing the water, it proves that your hunger is just a signal sent by your body due to lack of water and thirst.

In addition, replenishing enough water every day is the key to effectively maintaining the body's normal metabolism, helping to excrete toxins, and promoting gastrointestinal motility and digestion. It is generally recommended that adults drink at least 30 times their body weight (CC) of water per day. If the workload is high or the work requires long hours of exposure to the sun, the amount should be increased to 40 times their body weight (CC).

Tip 5: Eat appropriate food:

Humans are very rebellious animals. The more strictly we suppress our appetite, the more likely it is that we will overeat explosively. Therefore, it is recommended that friends who are on a weight loss mission should choose one day a week to eat the food they want. Such moderate relaxation is very important for those who are losing weight. Because being fully full and having a sense of psychological satisfaction can allow the normal synthesis of serotonin, help with emotional stability and sleep, and reduce the desire to overeat, it will naturally help you go further and longer on the road to weight loss!

What to do when you feel greedy occasionally? Choose the right 5 snacks and eat them in moderation without any burden

If you still feel hungry occasionally after using the above methods, nutritionist Sun Yuming recommends that you can also choose low-calorie, filling, and nutritious foods in moderation. For example, the following five snack options are a good way to effectively satisfy your appetite without causing any burden to your body:

1. 1 cup of low-fat milk + oatmeal.

2. 1 cup of unsweetened soy milk + 1 teaspoon of nuts.

3. 1 point for fruit (equivalent to 1 apple, 1 small banana, 1 orange).

4. Oden vegetables and konjac noodles.

5. 1 boiled egg or tea egg.

[Nutritionist's Tips]:

In addition to choosing the right food, nutritionist Sun Yuming also recommends that people try turning off the TV and computer when eating and focus on tasting the food. And when you want to eat something outside of mealtime, you can ask yourself: "Am I really hungry? Is it my body that wants to eat? Or is it my mind that is thinking about food?" This can help you train yourself to effectively control your desire to eat. In addition, it is crucial to develop a normal routine, regular habits, and learn to relieve stress in a moderate way!

※For more nutritional information, please visit "Nutritionist Sun Yuming's Blog"