During weight loss, we need to learn to control hunger and reduce appetite in order to control food intake and make weight drop rapidly. Many people fail in weight loss because they are extremely hungry and have a relatively strong appetite, which makes it impossible for them to control their mouths and their bodies are not easy to slim down.
However, sometimes you are not really hungry but just craving. You just want to eat something. Sometimes, you are just thirsty and your body releases the wrong signal, making you think you are hungry.
How can we control hunger and reduce the desire to eat during weight loss? Here are six major secrets to control appetite:
1. Supplement high-quality protein
During weight loss, also supplement high-quality protein, such as boiled eggs, chicken breast, salmon, shrimp and other foods. These not only provide essential amino acids for the body but also stay in the stomach for a relatively long time.
Appropriate consumption of meat can satisfy appetite and reduce the desire for overeating. In addition, the body needs longer time to decompose protein molecules, thereby generating a lasting sense of fullness and effectively suppressing the generation of hunger.
2. Drink plenty of water to make the stomach feel satisfied
Water has no calories. Drinking plenty of water can accelerate the body’s metabolism and promote the decomposition of fat. In addition, sufficient water intake can fill the stomach space and send a signal of fullness to the brain, reducing unnecessary appetite impulses. In addition, a glass of water before a meal can reduce hunger and make you reduce your intake of regular meals.
3. Supplement foods rich in dietary fiber with low calories and strong satiety
During weight loss, we should eat various high-fiber vegetables (broccoli, wax gourd, celery, Chinese kale, lettuce, spinach, etc.). These foods have low calories and can promote intestinal peristalsis and reduce the intake of high-calorie foods.
In addition, various coarse grains (sweet potatoes, potatoes, Chinese yam, millet, etc.) stay in the stomach for a relatively long time. After their dietary fiber absorbs water, it will expand and can be slowly digested and absorbed in the digestive system. It can control blood sugar levels and help you resist the invasion of hunger.
4. When craving strikes, make yourself exercise.
When the craving hits, you might as well make yourself exercise actively. You can arrange 100 squats or 15 minutes of jogging training. This can not only consume the energy in the body but also divert attention and disperse the desire for food, enabling you to effectively control appetite.
5. Eat slowly and chew thoroughly.
People who eat too quickly will unknowingly exceed the intake standard for a meal, and the stomach capacity will also be enlarged. If you want to control the amount of food intake, it is recommended that you do not gobble up food. Thoroughly chewing food not only helps digestion but also allows the brain to receive the signal of fullness in time and prevent overeating.
6. Maintain regular eating habits.
Do not eat irregularly. This is not conducive to controlling appetite and is also easy to lead to overeating. Maintain regular and quantitative eating habits, avoid excessive hunger or overeating for a long time, let the body adapt to a fixed eating rhythm, and reduce the loss of appetite control caused by irregular eating.
