Fight against stress-induced obesity! 5 Tips for Deep Breathing Before Meals

Goddess Liu Xiangci, who became famous for playing the role of "Master Sergeant" a few days ago, gained a lot of weight due to overnight fame and too much pressure. Her sexy slender waist instantly turned into a bucket waist. Fortunately, she quickly lost weight and regained her goddess figure. American nutritionists point out that too much stress can easily slow down metabolism, and too high stress hormones can cause people to eat more unconsciously, so the greater the stress, the more fat!

Too much stress not only causes health problems such as headaches, muscle tension, indigestion, sleep disorders, depression, etc., but also slows down metabolism. Excessive stress hormones can cause people to eat more unconsciously, leading to stress-induced obesity.

Time magazine quoted the views of Cynthia Sass, a well-known American nutritionist, who mentioned that too much stress may cause health problems such as headaches, muscle tension, digestive problems, sleep disorders, and depression. However, the latest research has found that stress can also slow down metabolism! In addition, the stress hormone cortisol can increase appetite, make people particularly want to eat junk food, and make it easier for fat to be stored in the abdomen. Since modern people are living in a high-pressure, fast-paced environment, Cynthia Sass also proposed 5 life tips to help fight stress-induced obesity.

[Five tips to fight stress-induced obesity]:

Take a deep breath before eating:

A recent study from Spain found that relaxed, rhythmic breathing can reduce cortisol levels in the body. Take a few minutes before meals to take a few slow, deep breaths, inhaling through your nose and exhaling through your mouth. This little trick can help relax your muscles and change your mood.

Choose good fats:

Stress makes it easier to store fat, so you should choose healthier types of fat in your diet, but still remember not to consume too much. Fat is an important element that provides the body with a sense of fullness and is also an essential source of energy for the body. However, in order to consume high-quality fat without burden, it is best for each meal to contain only one high-fat ingredient. For example, if you want to put avocado, which is high in fat, on your salad, you should switch to a red wine vinegar-based dressing instead of an oil-based one.

American nutritionists suggest that adding a moderate amount of chili to food can speed up metabolism and counteract the low metabolic rate caused by stress.

Adjusting meal portions:

If stress slows down calorie consumption after a meal, you may be able to eat fewer calories and still feel full by adjusting portion sizes. For example, instead of eating 1 bowl of brown rice with 1 bowl of vegetables, it is better to change to half a bowl of brown rice with 1.5 bowls of vegetables. In this way, you can reduce your intake of 60-75 calories. For example, if you want to eat a whole bowl of quinoa, it is better to eat half a bowl, and then take half a bowl of spinach, which will immediately reduce 100 calories.

Simply put, cutting out starchy foods (even the healthier types) and switching to low-calorie, high-fiber, water-rich vegetables is a quick way to cut calories without going hungry.

1. Speeds Up Metabolism:

Studies have shown that some foods can speed up your metabolism, just in time to combat the low metabolic rate caused by stress. Research from Purdue University in the United States shows that people who eat spicy food consume more calories, and people who usually eat less spicy food are less likely to feel hungry after eating spicy food, and are less likely to crave high-salt, high-fat or high-sugar snacks.

Try adding a little cayenne pepper or chili powder to steamed or sautéed vegetables, or if you can handle spicy food, add sliced ​​jalapenos to your meals. Chili peppers not only speed up metabolism, but also enhance immunity and help lower cholesterol.

Take a walk after dinner:

Try standing up and walking for 15 minutes after eating. A recent study by George Washington University in the United States found that taking a walk after a meal can help balance blood sugar levels for up to three hours after a meal. If you can't spare 15 minutes, walking for 5 or 10 minutes is also good. Getting up and moving after sitting for a long time can also stimulate your metabolism.