2 Slow down the speed of eating. Do you know that people who eat fast are more likely to get fat? A survey of Japanese scholars on the eating speed and satiety of urban white-collar workers shows that if the average meal time is extended from 17.2 minutes to 33.7 minutes, the food intake of the subjects will be reduced from 693 grams to 528 grams. Three meals a day accumulate over time, and this difference will become quite huge. So, I hope you can remember two numbers: 20 minutes and 5 times.
3 protein adds vegetables to improve satiety. Vegetables are definitely a good helper on your way to lose weight. You must remember this principle. Protein food only needs a palm, so does meat food. If it's an egg, it's better to be smaller; Vegetables are free for you to eat. We basically eat 350 grams of vegetables every day. When you eat 250g, you are full. So when eating, I suggest you eat vegetables first. Vegetables are easy to feel full, which can prevent you from eating too many calories.
Eat some nuts before meals. First of all, I will tell you a medical term-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 can we stimulate CCK secretion? Simply put, eating high-fat food can do this. Therefore, if you want to reduce the urge to overeat when you are hungry, you might as well eat a small amount of healthy fat (such as 12 almonds and 20 peanuts) before meals. These fats can stimulate CCK secretion, send a satiety signal to the brain in advance, slow down the emptying speed of the stomach, and make you feel full all the time. So you can enjoy your healthy food while eating, instead of eating a lot of high-calorie junk food to satisfy your hunger.