Eat in a big iron basin.

Although this is a joke, if you really want to use a basin when cooking, you should pay attention! Because the appetite is too big, the eating time is irregular, then "eating" is no longer a kind of enjoyment, but will become a burden and torture. Incorrect dry rice posture will not only lead to obesity, but also cause stomach problems, such as bloating and upper abdomen.

Below, I will share with you 10 tips to calm your appetite.

0 1 Chewing slowly helps us reduce our food intake and increase our post-meal satisfaction. For example, you can add a short pause during the meal and increase the number of chews per bite. A study on men in China shows that when eating, chewing 40 times before swallowing can reduce the food intake by 1 1.9% compared with chewing 15 times. Another study among people aged 18-45, including normal, obese and overweight people, found that if the chewing frequency was increased to the original 150%-200%, the food intake could be reduced by 9.5% and 14.8% respectively.

Eating nuts before meals is nutritious. The Dietary Guide for China Residents also recommends that we eat about 10g of nuts every day. If you can eat nuts before meals, you can effectively control your appetite. The principle is that in our body, cholecystokinin can regulate food intake by affecting sensory afferent fibers from gastric, abdominal and intestinal branches, and can also reduce appetite through some independent signal pathways of vagus nerve. Eating some nuts rich in high-quality fat before meals, such as 12 almonds or 20 peanuts, can effectively stimulate the secretion of cholecystokinin.

03 Adjusting the Order of Eating Different Foods Generally speaking, we can follow the following three principles in the order of eating at the table [1]: eat the big one first, then eat the small one. Eat liquid first, then eat solid. Eat low-calorie food first, then high-calorie food. For example, foods such as vegetables and fruits can be eaten first because of their large size and low calories. Liquid soup is easy to feel full, and you can drink it before meals (but be careful not to drink greasy or too sweet soup, otherwise it will not pay off). Meat is often high in calories, small in size and delicious. Easy to eat, you can eat in the back.

Adding dietary fiber to foods rich in dietary fiber will absorb water and expand, which is easy to produce satiety and cannot provide energy at the same time. Controlling appetite and reducing energy intake is simply a good hand. Therefore, foods rich in dietary fiber, such as green leafy vegetables, low-sugar fruits, miscellaneous grains, beans and potatoes, can be eaten in moderation at ordinary times.

Increasing protein's intake of foods rich in protein, such as boiled eggs, chicken breast, lean beef and tofu, is more likely to make people feel full than foods rich in carbohydrates and fats. In addition, the thermal effect of food in protein itself is relatively high, and ensuring and appropriately increasing food rich in protein can also control appetite well.

Drinking more water before meals is good for suppressing appetite. Studies have shown that drinking 500 ml of water half an hour before three meals a day for three consecutive months will lose 2-3 kilograms more weight than people who don't drink water before meals. PS: This suggestion is not applicable to people who usually have poor gastrointestinal function and are prone to abdominal distension, heartburn, acid reflux and heartburn.

It is human instinct to feel hungry and full when eating, but the premise is that we must concentrate on eating. Many people like to eat while brushing their mobile phones while chasing dramas. When our attention is attracted by other things, it is more difficult to perceive whether we are full or not, and it is easy to overeat invisibly.

No snacks at home. Some people like to prepare some snacks at home, which are usually used to pad their stomachs. However, most snacks on the market have amazing calories, such as chocolate, potato chips, caramel popcorn, cake snacks and so on. In addition, they are often sweet and crisp, which makes us easily addicted and consumes a lot of energy unconsciously. Therefore, the best way to refuse snacks is not to buy them at home. If you want to satisfy your appetite at ordinary times, you can prepare some foods such as milk, sugar-free yogurt, low GI fruit and whole wheat bread at home.

Don't stay up late to sleep. Leptin, as its name suggests, is a hormone that helps us lose weight. It can inhibit the synthesis of fat, suppress appetite and reduce energy intake. If you often stay up late, lack of sleep will interfere with the secretion of leptin and increase your appetite. Studies have shown that compared with people who sleep for 7- 12 hours, people who sleep for less than 3.5-5.5 hours will consume an average of 385 kilocalories in the next 24 hours. This is why people who often work overtime and stay up late prefer to overeat and get fat more easily.

10 Find yourself something to do. People often say "forgetting to eat and sleep" to describe a person's seriousness and concentration. On the contrary, when we are idle, many people don't think they want to find something to eat. Therefore, if you are greedy and have a long free time, you'd better find something for yourself, such as inviting friends to go shopping and read books, and shift your attention from food to other things.

Of course, I suggest you do something more meaningful in your spare time-exercise!

* Persisting in exercise can make you have fresh skin and strong muscles;

* Persisting in exercise can improve heart and lung function and make the body healthier;

* Persisting in exercise can improve the body's metabolic rate and maintain a healthy weight;

* Persisting in exercise can enhance insulin sensitivity and improve the regulation of endocrine system;

* Persisting in exercise can improve bone mineral density and prevent osteoporosis;

* Insisting on exercise can adjust psychological balance, reduce stress, relieve anxiety and help sleep;

* Persisting in exercise can help reduce the risk of obesity, cardiovascular disease, type 2 diabetes and other chronic diseases.

* ......