If you want to lose weight, you should pay attention to these 5 points

The foodie, the foodie soul

Use a large iron basin to cook rice

Have you eaten today?

Most people work hard to eat every day, but for those who are trying to lose weight, it is too difficult to eat and lose weight at the same time!

To lose weight, you need to control your diet. However, for a foodie, "having a good appetite but eating too little" is really unbearable. On the one hand, you are hungry, but the key is greed! How can you control the strong appetite that has been cultivated for decades?

If you have this problem, you should read the following content carefully.

01. Eat slower

Many people pay more attention to "eating less" when losing weight, but ignore the speed of eating. In fact, as long as you slow down your eating speed and chew every bite of food slowly, you will invisibly reduce the total amount of food you eat, and the weight loss effect is very significant.

The Journal of Chinese Institute of Food Science and the British Medical Journal have both published research by Japanese researchers on the effects of eating speed and obesity. The results show that eating too fast increases the risk of obesity, and people are encouraged to eat slowly and stop eating after they are full. [1]

Before eating, you might as well try to plan how much food you want to eat for each meal. It is recommended that the eating time should be controlled within 15 to 30 minutes, not too fast or too slow. Too slow is not good either. If the dining time exceeds 30 minutes, it may lead to an increase in the total amount of food eaten.

When eating, chew your food slowly and chew each mouthful several times. This not only reduces the workload of the stomach, but also helps you feel full better when eating slowly. And try to put down your chopsticks when you are 80% full and stop eating.

02. Drink some soup before meals

As the saying goes: Drinking soup before a meal makes you slim and healthy; drinking soup after a meal makes you fatter. This is true. If you don’t believe it, look at the Cantonese people. They are generally not fat. This has a lot to do with their eating habit of “drinking soup before a meal”. The key is that their soup is generally light.

This is because drinking proper soup before a meal can reduce appetite, reduce food intake, and avoid eating too much food. If you don't have time to make soup, drinking an appropriate amount of water before a meal can also play this role.

It is recommended to drink a small bowl of soup before meals, but don't drink too much, otherwise it will affect your normal eating and is not good for your body. If you drink water, about 300ml is enough.

03. Don’t eat too fine staple food

In fact, many people who are trying to lose weight know that staple foods such as rice and steamed bread are well-known stumbling blocks on the road to weight loss. In fact, staple foods are not guilty, the problem lies in the processing. Refined white rice and flour are the most frequently appearing foods on the Chinese table. If the proportion of coarse grains can be appropriately increased, it will be very helpful to control the speed of eating and increase the intake of nutrients.

Polished rice is processed to remove the bran, endosperm and germ, leaving only the endosperm, and minerals, vitamins, dietary fiber and other nutrients are lost. Whole grains are not only better than polished rice in terms of nutrition.

On the other hand, whole grains are high in dietary fiber and are not easy to chew. In order to chew them to a suitable degree for swallowing, you have to chew them a few more times, which will naturally slow down your eating speed. Moreover, whole grains have a strong sense of fullness, which is also helpful for "drinking kings" to control the total amount of food they eat.

It should be noted that whole grains are not just brown rice, but also include oatmeal, buckwheat, quinoa, black rice, corn (corn grits can be mixed with rice for cooking), etc. When cooking, just use 1/3~1/2 of whole grains to replace part of the white rice. It would be even better if you can add a handful of whole beans (red beans, mung beans, chickpeas, etc.)!

04. Pay attention to the order of eating and cooking methods

When most people eat, the first thing they eat is the staple food, followed by vegetables and meat. If this is the case for you, you need to change your habits. When eating, it is best to choose low-calorie foods such as vegetables first.

When choosing vegetables, it is recommended to eat more dark vegetables, such as: Chinese cabbage, rapeseed, leek, celery, lettuce, cabbage, kale, etc. For protein foods, it is recommended to choose: fish and poultry (skinless), milk, soy products, eggs. The best cooking methods are steaming, boiling, stewing, stir-frying, and cold dressing. Try to avoid frying, pan-frying, braising, and dry stir-frying.

05. Don’t stay up late

Sleep is an important factor that is often overlooked when people are losing weight. Some people even think that staying up late can help lose weight because being "tired" can burn fat. But in fact, if you sleep in the second half of the night every day, you will find that you not only don't lose weight, but you get fatter!

It is true that staying up late is harmful to your health, but it is false that it helps you lose weight.

A study on the relationship between obesity and sleep behavior in adolescents showed that adolescents’ sleep behavior can affect their weight. Staying up late, insufficient sleep, and lack of nap time can aggravate obesity. Reducing sleep disorders and shortening the time it takes to fall asleep can improve overweight and obesity. [3]

In addition, staying up late will affect the secretion of leptin. Leptin is a hormone that suppresses appetite. Lack of sleep will interfere with the secretion of leptin, causing people to have a strong appetite during the day, especially craving for fat-rich foods.

Although everyone has different needs for sleep, it is still recommended to try to ensure that the daily sleep time is about 7 hours, and 8 hours is even better. For example, going to bed at 11 o'clock in the evening and getting up at 7 o'clock in the morning is a good reference for most people's daily routine.

Finally, to sum up, if you want to grow as little meat as possible without tightening your belt, you need to do the following:

① Eat slowly, chew thoroughly, and keep each meal for 15 to 30 minutes;

② A bowl of light soup or 300ml of water before meals;

③ The staple food should be a combination of coarse and fine;

④ Pay attention to the order of eating, eat vegetables and protein foods first;

⑤ Go to bed early and don’t stay up late.

Not every foodie is born a foodie. Many people eat more and more because of bad eating habits. You can gradually improve it by following the above 5 suggestions, which is not only conducive to weight loss, but also beneficial to maintaining blood sugar stability and protecting gastrointestinal function.

References:

[1]. Wang Li. Eating too fast can easily lead to obesity[J]. Journal of Chinese Institute of Food Science and Technology, 2008, 8(5):161-161.

[2]. Sun Changhao. Nutrition and Food Hygiene. 8th edition. People's Medical Publishing House. 2018

[3]. Zou Xiaoyu, Li Chunyan. Study on the relationship between obesity and sleep behavior in adolescents[C]// 2018 Chinese Physiological Society Sports Physiology Professional Committee Meeting and "Science and Technology Innovation and Sports Physiology" Academic Seminar. 0.

This article was first published on the "Science Rumor Refutation Platform"