【Science Class】Want to lose weight? Eat like this!

Listen to science and enjoy life. Dear listeners, welcome to the science class. I am Jian Hong.

As the temperature rises day by day, everyone's anxiety about weight also increases little by little. Weight loss is a systematic project. Don't seek quick results, but seek stability. You must establish good eating habits and never diet blindly to achieve sustainable and non-rebound results.

Today I will introduce you to four weight loss diet tips:

1. Remember the order of eating. Eat fruits and vegetables rich in dietary fiber first, then eat light egg, milk, meat and bean products rich in high-quality protein, and finally eat whole grains and coarse grains with a low degree of processing. You can drink a bowl of light soup before lunch.

2. Choose the right tableware color and size. Studies have found that using smaller tableware, tableware that contrasts strongly with the food color, and blue tableware can help control the total amount of food intake to a certain extent.

3. Extend the time of eating. Chewing slowly and appropriately increasing the time of eating can make it easier for the brain to sense the signal of "fullness" and stop eating. If you pause appropriately in the middle of a meal, such as answering a phone call, your enthusiasm for eating will also decrease, which in turn extends the time of eating.

4. Lower the temperature of food. When starchy foods are cooled, they will produce resistant starch due to the aging of starch, such as potatoes and rice. Resistant starch is not easily digested and absorbed by the human body, and can also increase satiety, thus reducing some energy intake.

In order to guide obese people to achieve healthy weight loss through a reasonable diet and lifestyle, the National Health Commission issued the "Guidelines for Adult Obesity Diet (2024 Edition)" at the beginning of this year. It not only provides dietary principles and suggestions, but also provides weight loss menus in different regions and seasons. It's so thoughtful! I strongly recommend everyone to take a look!

Dear listeners, a healthy weight loss diet should have a reasonable structure, regular rhythm, and a balanced diet. I hope everyone can lose weight through dietary intervention and have a beautiful figure!