1. Eat less and eat more to maintain a fullness
000 meals until you are 70% full. The extra meal should be controlled at about 200 calories. This can maintain a fullness and avoid the feeling of hunger caused by too long intervals between meals, which will greatly increase your appetite. Moreover, eating less and more meals can keep metabolism at a high level and help consume more calories.
2. Eat more protein and dietary fiber to provide a sense of satiety. The molecular weight of protein is relatively large and is digested and absorbed by the human body is relatively slow. Dietary fiber has the characteristics of absorbing water and expanding, which can prolong the time when food stays in the stomach and intestines. Both can improve fullness and reduce subsequent eating. Recommended yogurt, low-fat milk , fruits, nuts, etc.
3. Drink more water to control your appetite and prevent your greed
When the body is dehydrated, you will feel hungry, making you want to eat! Therefore, in the dry autumn and winter, we need to pay more attention to drinking at least 1500-1700 ml of water every day to replenish the body and better control your appetite. If you feel that the water is too light, you can choose to make a cup of hot tea.
4. Go outdoors often, bask in the sun
More bask in the sun can stimulate serotonin in the body and are of great benefit to controlling appetite. It is best to bask in the sun from 8 to 9 o'clock in the morning. At this time, the ultraviolet rays are not strong. People can not only feel warm but also help promote blood circulation. The effect can be achieved after basking in the sun for about 30 minutes every day!
