How to control appetite when losing weight? Is starch the enemy of weight loss? 9 great weight loss diet tips to get rid of your gluttony addiction

With all kinds of delicious food around, it is always hard to resist the temptation. For those who want to lose weight, how can they control their appetite so as not to fail to lose weight? Many people regard starch as the enemy of weight loss. Is this true? Here are 9 diet tips to help you get rid of your gluttony.

9 tips for diet and weight loss

Eat more protein for breakfast

Eating high-protein foods and pairing them with nuts for breakfast will make the body feel fuller. The protein can provide the body with adequate nutrition, which will slow down the rise in blood sugar. The body also needs a longer time to digest and absorb it, which can achieve the effect of controlling appetite. (You should try to diversify your meat intake. You can eat fish, chicken, eggs, pork and other protein-rich foods in turn. Avoid eating the same protein food for more than two consecutive days.)

Eat resistant starch

Many people regard starch as the enemy of weight loss, but this is not a completely correct concept. The starch in food is divided into two categories, one is "refined starch" which is easily digested by the human body, and the other is "resistant starch" which is not easily digested by the gastrointestinal tract. Resistant starch, like dietary fiber, is difficult to digest and absorb in the intestines. It has the function of reducing calorie intake, promoting intestinal health, and helping blood sugar control. Whole grains, potatoes, sweet potatoes, corn, etc. belong to this category. "Resistant starch" is more difficult to digest rather than "indigestible", so you still need to pay attention to the amount you consume when consuming it.

Don't resist grease

Some people take drastic measures to limit the intake of certain ingredients when controlling their diet, and starch or fat are often the first victims. However, as long as you choose a moderate amount of healthy fats (such as olive oil, germ oil or tea seed oil, etc.) for intake, it will not make you fat and can also help maintain cardiovascular function.

Choosing a moderate intake of healthy oils (such as olive oil, germ oil or tea seed oil, etc.) will not only not make you fat, but also help maintain cardiovascular function.

Eat more grapefruit

Grapefruit has the characteristics of anti-oxidation, helping to control blood pressure and reducing the incidence of cancer. It is rich in vitamin A, vitamin C, dietary fiber, folic acid, inositol, beta-carotene, lycopene and potassium, and has the advantages of being fat-free, cholesterol-free and sodium-free. It can help with fat metabolism and improve metabolism in weight loss, making it a very good fruit.

Chewing gum

Chewing can stimulate the nerve areas on both sides of the cheeks that are connected to the brain's control of satiety. It can also cause movement of chewing-related organs such as the teeth, tongue, cheeks, throat, and surrounding muscles. It is closely related to the central nervous system that controls these organs. To achieve the action of chewing more, you don't necessarily have to eat gum. Chewing slowly and thoroughly when eating can also have the same effect! (When choosing chewing gum, remember to choose sugar-free ingredients, otherwise you may accidentally consume too many additives and gain weight!)

Chewing stimulates nerve areas on both sides of the cheeks that connect to the brain that control satiety.

Controlling your diet does not necessarily mean starving yourself. Eating the right foods can help you control your appetite without going hungry!

Change the tableware to a smaller size

Appetite is often the factor that ruins many people's weight loss plans. After all, "eating" is a human instinct. Whether you are losing weight or not, you need to eat. In addition to controlling the types of food you eat, you can also change your tableware to a smaller size, reduce the amount you eat, and let your brain produce a feeling of "fullness after eating", which can indirectly help you achieve the effect of controlling your appetite! (But don’t eat from one bowl to another or fill your bowl to the brim!)

Chew slowly

In addition to changing to smaller tableware, you should also remember to chew slowly when eating, because the brain will receive the message that it is full 20 minutes after you start eating. If you eat too fast, even if you have eaten a lot, your brain will not feel "full". Therefore, when eating, focus on chewing with your mouth so that the brain can correctly receive the message that it is "full" and avoid overeating. (And chewing slowly can effectively exercise the chewing muscles and achieve the effect of slimming the face!)

Out of sight, out of mind

If your favorite snacks are placed in front of you, few people can control their hands from eating them! Instead of looking at the snacks in front of you and struggling over whether you should eat them, you might as well hide them somewhere you can’t see or where they are hard to reach, so that you have some time to think every time you feel hungry. Or you can take a more direct approach and just don’t want them to appear in front of you at all, and don’t even buy them home!

Keep a food diary

The first step to controlling your diet is to understand what you usually eat, so from the moment you decide to lose weight, you should record your daily diet. This action will not only help you consciously understand what you have eaten, but also help you actively control your diet. At the same time, adjusting your diet at any time according to this diet diary is a very important part of a weight loss plan. (You can find a good friend to share your diet diary with. It will be more effective if you encourage each other to review!)

Recording your daily diet can not only help you consciously understand what you have eaten, but also help you actively control your diet.

Look in the mirror often

Don’t think that you can hide yourself behind loose clothes and pretend that you haven’t gained weight. You may be able to do this in the winter, but in the spring and summer, when the fabric of clothes is gradually reduced, the true nature is revealed. So no matter what season of the year, spend three minutes every day standing in front of the mirror and looking at your body (naked is better). Develop the habit of observing your body shape at any time, and you will be more determined to lose weight! (Putting a picture of a famous person who has achieved his weight loss goal next to the mirror can help you motivate yourself!)

The road to weight loss may be a bit long, but as long as you use the right method and persevere, you will definitely achieve your desired goal!

Source: 39 Health Network www.39.net

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