1Exercise is a good way to suppress appetite.

Have you ever noticed that within an hour after exercising, your appetite seems to be suppressed and you don’t want to eat right away? That's right. Fitness exercise of moderate intensity and duration of more than 30 minutes is a good way to help us suppress our appetite. Research shows that within 1-2 hours after exercise of moderate intensity or above, the body's digestion and absorption capacity is inhibited, which is about It is reduced by about 2/3 in quiet conditions. So while exercise helps you stay away from food temptations, it will also divert your attention and suppress your appetite!

​2Slow down your eating speed.

Did you know that people who eat quickly are more likely to gain weight? A survey by Japanese scholars on urban white-collar workers' eating speed and satiety showed that if the average meal time was extended from 17.2 minutes to 33.7 minutes, the subjects' food intake would increase from usual of 693 grams reduced to 528 grams. Three meals a day adds up over time, and the difference becomes quite huge.

So, here I hope everyone remembers two numbers: 20 minutes and 5 times.

20 minutes: It takes 20 minutes from the time you start eating until your brain feels full. That is to say, if you finish your meal in a hurry within 20 minutes, you have eaten too much before your brain gets the "full" signal. food. Think about it, when you were very hungry one day, you swallowed two large bowls of rice without feeling full, and after a few minutes you felt a little stuffed. This is because you ate too fast and did not have time to produce " The feeling of "full", remember that it takes about 20 minutes for your brain to be "full", so you must eat slowly. Even if it is a work meal where you are pressed for time, you must set aside at least 20 minutes for yourself to enjoy it slowly.

5 times: The speed of eating is closely related to the number of times we chew each mouthful of rice. To slow down our eating speed, we must ensure that each mouthful of rice must be fully chewed at least 5 times before it can be swallowed. At the same time, in order to increase the chewing times, you can make soup noodles or stir-fryWhen eating, add more vegetables, diced beef and other foods that are difficult to chew to increase the number of times you chew.

​3. Eat some nuts before meals.

First, let me tell you a medical term - cholecystokinin (CCK). CCK is an important appetite killer. Its main function is to tell the brain that you are full and don’t need to eat. How to stimulate CCK secretion? Quite simply, eating fatty foods can do this. Therefore, if you want to reduce the urge to overeat when you are hungry, you may wish to consume a small amount of healthy fat before meals (such as 12 large almonds or 20 peanuts), which can stimulate the secretion of CCK and send it to your body in advance. The brain signals that you are full and slows down the emptying of your stomach, so you always feel full. This way you can enjoy your healthy meals while eating instead of eating lots of high-calorie junk food just to satisfy your hunger pangs.

5Eat less sugar substitute foods or sugar-free foods, so that your body will not get the "satisfaction" signal and you will continue to eat.

Many people now drink "sugar-free" soft drinks as weight loss drinks. In fact, this is also a misunderstanding. Because although these drinks do not contain refined sugars such as sucrose, they do contain sweeteners. After drinking these drinks, the brain will not feel "full", so you will still feel hungry and continue to eat by mistake. . Surveys show that the per capita consumption of this type of food in the United States was zero in 1960, but now the per capita consumption is as high as 28 kilograms per year. This is an important reason for Americans to gain weight, because sugar substitutes do not turn off people's hunger signals, which can cause people to feel hungry and unable to control their eating. Therefore, don’t just think that sugar-free drinks have no calories, so you can drink them without any worries.

​5. Adjust the order of meals.

Let’s take a look at the common meal order for our Chinese people: meat and vegetables first, then staple food, then soup, and finally fruits after the meal. And this order of eating is what causes our "appetite" to eat more and more.

justThe correct eating order should be:

Eat larger foods first, then smaller foods; eat liquids first, then solid foods; eat low-calorie foods first, then high-calorie foods.

Vegetables and fruits are large, low-calorie foods and should be placed at the front. Tangtangshuishui is a liquid food that tends to make you feel full and should be consumed before meals. Meat is high in calories and should be eaten later. Adjust it and you will actually reduce your caloric intake by at least half when you are close to full.

​6. Increase the intake of crude fiber.

Crude fiber foods are recognized as low-calorie weight loss foods, such as oats, whole wheat bread, green leafy vegetables, low-sugar fruits, etc., all fall into this category. This is because crude fiber is a food that easily makes us feel full. At the same time, it can slow down the emptying speed of food in the stomach and keep us full longer. So from now on, say goodbye to white bread, jam bread and snacks as your breakfast, and start eating a high-fiber breakfast, and you will be able to get a better feeling of fullness. Food products made from konjac show better weight loss results due to their higher fiber content. Research on dieters shows that taking a slimming bar containing 1 gram of konjac before meals can reduce weight by nearly 3 kilograms in 4 weeks.

High fiber breakfast list:

Monday, Wednesday and Friday: 1 slimming bar, 1 egg, 1 fruit

Tuesday and Thursday: 2-3 slices of whole wheat bread, 1 cup of skim milk, 1 piece of fruit

Saturday and Sunday: 1 oatmeal, 1 egg, 1 tomato/1 cucumber salad

​7. Make a list of emergency healthy foods.

Due to your busy work schedule, you may not be able to easily control your appetite all the time if you want to lose weight. Once work is over, you often feel hungry. This is often the critical moment when eating sweets, potato chips, and biscuits can destroy your weight loss results. So, please make a list of emergency foods that can help you feel full when you feel extremely hungry.

​Attachment: List of healthy foods recommended by nutritionists


1 apple

1 banana

6 large almonds

20 peanuts

1 cucumber

1 cup of protein drink

1 slice of whole wheat bread

1 cup skim milk

1 cup cereal

1 tomato

1 egg