10 habits keep you away from the trouble of "re-fatness"!

Weight loss rebound is the most trouble for people who have just made a comeback from fat people. In fact, it is not difficult to prevent weight gain at all. Pay attention to these points in life and you will lose weight slowly.

1. Use a small bowl to eat

In the past, you used to eat one bowl at a time, so if you switch to a small bowl, you can reduce the total amount of food you eat by more than 34%. This is not to let you go on a diet, but it just allows you to develop a diet habit. It is not that the fuller you eat, the better it is for the body!

2. Refusing to overeat

In a busy life, we may eat voraciously when we eat, but this The same way of eating can easily make us eat too much. Latest research has found that eating slower can help the body increase the feeling of fullness. They measured the time people eat snacks and pizza, and found that when the chewing time is twice, the amount you eat will be reduced by 15%.

3. Use fruits and nuts as snacks

We can eat a little fruit or nuts between meals, so that when the meal comes, there will be no strong hunger, and less food! Moreover, the amount of one meal is easier to consume and will not be stored.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

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4. Drink more water before meals

A study found that people who drink two glasses of water before meals eat about 75 to 90 calories less per meal per meal .When the body is dehydrated, it will feel tired and hungry. Because the body can obtain water through food, you will want to eat more. Sometimes you are not really hungry, so drink two glasses of water before eating or snacks to avoid eating excess calories.

5. Restricted choices

When going to a buffet, it is always exciting to see a wide range of meals. Faced with so many food temptations, it is easy for people to eat a lot of food that they prefer. Food. When choosing dishes, fill at least half of the healthy vegetables first, and then choose the food you like. This way you can eat healthier!

6. Enough sleep

When sleeping for 80 minutes less, you will eat an average of 549 calories more. The reason should be that staying up late will increase the body's hunger hormone growth hormone and reduce leptin that inhibits appetite. The most effective way to avoid this problem is to have normal and adequate sleep

7. Supplement protein

We all know that supplementing more protein after exercise can help increase muscle. The latest research from the University of Washington found that volunteers were divided into two groups. The first group had 15% of the daily calories from the protein diet, and the other group had increased the daily protein to 30% and observed for two weeks. It was found that 30% of the group was less hungry and had a lot of weight loss. The reason may be that it took more time to digest protein, so it could maintain a sense of fullness.

(Note: Follow the WeChat public platform of the fitness bar, search for subscription account. “Fitness Bar Network” or "Click to scan and follow")

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8. Supplementary fiber

We all know that eating low-carb foods is healthier than high-carb foods. Usually low-carb foods have more fiber, such as eating whole wheat toast can increase the feeling of fullness more than eating white toast. When choosing high-fiber grains for breakfast than eating white toast for breakfast, the amount of lunch was 31% less. Researchers said that because the body needs to spend more time digesting high-fiber foods, it can prolong the feeling of fullness!

9. Include dairy products in the diet 　　Many studies show that drinking three servings of milk, yogurt or cheese every day is very helpful for weight loss and fat burning. For women, dairy products can also provide calcium to strengthen bones.

10. Drinking tea

Experiences have found that tea extracts can increase the human body's metabolic rate and help fight obesity. In 2000, the hospital affiliated to Chenggong University of Taiwan found that drinking oolong tea, green tea or black tea can reduce body fat and abdominal fat. However, tea will affect iron absorption and increase calcium loss, and it is appropriate to be appropriate. 　　Traditional practitioners recommend: It is not advisable to drink tea when hungry, which will increase stomach acid. Of course, those with stomach problems should not drink too much; it is not advisable to drink tea before going to bed, because caffeine will affect sleep, and theophylline has a diuretic effect, which will cause excessive nocturnal urine and affect sleep.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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