Diet is a key to weight loss, if you do not control the diet, it is easy to eat into a big fat Oh! The following Xiaobian introduced some small tricks, teach you to effectively control appetite, away from obesity, Hold a good figure, and quickly come It!
1, focus on taste food taste
When eating the first couple of mouths, pay attention to the fine taste. Because you understand the taste of food is usually through the first few mouthfuls: salty, sweet, too soft, tasty or general, the judgment of taste is very important at this time, because we use the imagination of the taste of the back mouth. . This will explain why we can eat a plain piece of chocolate cake. Because we imagine it is delicious.
Unlike our taste, our imagination is never tired. When we really pay attention to the taste, the requirements for eating will be more rigorous. The taste changed, we can not eat it.
Suggestion: eat small mouth. Take full advantage of your teeth, tongue and upper jaw. When you chew, drop your cutlery.
2, feel hunger
Try not to eat anything within 4 hours. If you are afraid of this, it may be because you are worried that your body will become unwell and you will find that it will not lead to any adverse consequences. If you never feel hungry, then your appetite may "go on vacation." In other words, in order to resist the fear of lack of food, you always eat too much, or you have completely lost your feelings about diet. If you always feel hungry, you may be confused with physical hunger and psychological hunger.
The performance of hunger varies from person to person. The most common manifestations are: feelings of weakness and emotional confusion.
Suggestion: The purpose of this step is to allow you to calmly face the food. During this short period of fasting, do not deliberately understand the hunger signals from the body, but let these signals appear naturally.
3, establish a routine
If you want the body to feel hunger and fullness, you should make diet regular. Eat a fixed breakfast every day at a fixed time. After 10 days, you can feel hungry before you eat breakfast, and you can better appreciate the scale of just eating.
Suggestions: Avoid trying new foods. Eating familiar food can make it easier to find exactly the right size.
4, slow down
It takes 15 to 30 minutes for the body to receive a full signal, and the communication between the stomach and brain is not immediate. After half an hour of eating, the enzyme that starts feeling full will be released. If you eat too fast, you may eat too much.
Suggestion: Extend your meal time to at least 30 minutes. Regardless of whether food is delicious or not, it is as savory as food lovers.
Only you can judge your own needs
For pleasure, to eat, to control temper and eat a plate, to devour and ignore the turmoil outside, it is easy to see the behavior disorder caused by emotions. This is why the true needs of being true to oneself are so important. Do not follow the instructions of others and master your own course. Whether it is consistent with the same table or not, determine whether you have enough to stop or continue to eat. No matter what happens, focus on your own physical feelings.
Suggestion: If you want to, you can give yourself a snack every other day. Don't hesitate to eat. You have the vitality from now on, so that you can adjust yourself in the future.
6, eliminate interference
Zen tells us that when we eat, we concentrate on eating. When we study, we concentrate on reading. This philosophical theory is focused on the importance of the present and it is more appropriate to use it here. You sit at the table, before the rice bowl, then rule out the disturbances around you. Don't read newspapers, don't watch TV, and don't invest in intense political debates. Focus on what you are doing: Eat! Of course, if you're having lunch with everyone, don't be alone and be silent like a monk.
Suggestions: Practice regular breaks. Stop for a while to talk and listen, and then continue to eat. Gradually, the two will naturally alternate.
7, practice control
There are 3 ways to achieve scaled and conscious eating. Slow down the pace of eating, focus on the taste of the food, leave the extra food on the plate, reduce the weight of the dishes in the dish, ask when you are eating, and eat less; reduce the number of dishes in a meal or Eat only a small portion of each dish.
Suggestion: Do not eat in the gaps in the dishes.
8, recognize your desire
You are only half a step away from the cookie box. Why not reach out?—Wait a minute and ask yourself, is it because I'm hungry or because I want to eat? If it's because I'm hungry, eat it. If not, then ask yourself why you want to eat? At this time, are you sad or nervous? Angry or happy? Do you need comfort? In fact, our impulse and
Hunger is usually a sign of emotional disorder. We eat to prevent ourselves from being overwhelmed by certain emotions. The emotion may be positive or negative. Let the answer come out on your own, and you don't need to think too much. Then, go for a glass of water, turn around and make a few calls. This is to make you confirm your wishes. If you still want to eat, enjoy it cheerfully. Do not feel guilty. Understanding your own emotional situation can better help you keep your diet within reason.
Suggestion: When each "try crisis" appears, record the emotions related to it on the small book instead of judging it. Maybe at the end you will find that it is the same emotion that triggers the situation each time.
9, do not eat for the future
Fear of not eating in the future, this worry for tomorrow will make us eat more, just as if we were to make a reserve just in case. This fear is typical of an anxious personality and is usually caused by dieting. For the mind and body, this is a kind of violence, because it is self-protection by accumulating food and excessive food intake.
Suggestions: Back to the moment, tomorrow is another day. At this moment, how hungry are you? The extent to which you are hungry is the only basis for you to eat more and less. Don't forget, there are food stores all over the place.
10. "Half break" during the meal
Ask yourself, do you feel hungry, hungry or basically hungry? Refer to the “Hunger Scale†below to help you better understand your hunger. If you feel full, even if you think there is room to put a chocolate cake down, don't eat again.
Tell yourself that you will enjoy this piece of cake better after a while (you are not living in the desert, cake shops are everywhere!). Conversely, if you haven’t eaten enough, continue to dine.
Suggestion: When you ask yourself if you are full, you should let go of the tableware, and you cannot have food in your mouth. The best reference is whether you still enjoy eating. When this happiness fades, it means you have eaten enough.
The 10 small weight-loss methods described above effectively control appetite and avoid excessive intake of calories, effectively avoiding obesity.
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