Eating less, exercising more is the basic rule to lose weight and improve physique. However, eating less is a big barrier for many people. Here are 5 tips you can apply to gradually reduce your food intake at each meal. When your body has adapted to the new diet, you will feel more comfortable, reduce your appetite, thereby improving your weight measurement.
1. Eat only 2/3
Instead of suddenly reducing your food intake, you can divide your meal into three portions, but only eat about two servings. Eating full and full stomach easily makes you feel indigestion, heavy stomach, for a long time also forms bad habits, contributes to stretching the stomach, increasing the need to eat. So, even if you are not pressured by weight problems, you should get into the habit of eating about 7 servings full.
2. Eat many small meals
Dividing the menu into small meals, eating scattered throughout the day is also often recommended by experts thanks to the effect of maintaining energy, limiting hunger, and reducing snacking. This also reduces pressure on the digestive system.
3. Eat slowly, chew well
When eating, you should chew carefully, eat slowly to have enough time for the brain to receive the signal of fullness and reduce pressure on the digestive system. When you eat slowly, you will also trick your brain into thinking that your body is eating a lot, so you will feel full faster even if you only eat a small amount of food. Besides, the habit of working, watching movies … while eating is also easy to make you eat more than planned. Ideally, you should take the time to focus on enjoying your meal, both to protect your health and to benefit from improving your physique.
4. Drink water when cravings
During the day, maintain the habit of drinking about two liters of water to promote metabolism as well as create a feeling of fullness, limiting snacking. When you feel hungry, drink a large glass of water, this can distract you, making you no longer feel like eating. In the case of still eating, drinking water first creates a feeling of fullness, thereby eating in a moderate dose, well controlled calorie intake.
5. Eat starches last
The order in which food is consumed in a meal is also very important. Eating foods rich in fiber and protein first will create a feeling of fullness, thereby reducing the amount of carbs at the end of the meal. Besides, eating foods rich in fiber at the beginning of the meal will slow down the rate of sugar absorption.
Duk Sun (According to ETToday )