How can you lose fat by being hungry?

Under the recent upsurge of "national fitness at home", home-based families have embarked on the road to lose weight and lose fat

In fact, weight management is a long-term process, and diet control is an important content

Don't be hungry, eat a full meal, eat regularly

"Some people want to control their weight by skipping meals, but the reality is that when people are very hungry, they eat more than they need, which can backfire

Therefore, if you want to control your food intake, you must first not let yourself be too hungry.

Supplement in moderation between meals

Ma Guansheng said that if you have a strong sense of hunger before meal time, you can supplement snacks in moderation between meals

For example, the same 100 grams of food, tomato contains 91 kJ of energy, apple contains 240 kJ of energy, yogurt contains 301 kJ of energy, cake contains 1476 kJ of energy, it is best at this time Choose fruit and vegetables as a snack instead of cake

Learn to be picky eaters

Studies have shown that protein is more satiety than fat and carbohydrates for the same amount of energy

Ma Guansheng believes that when choosing food, priority should be given to foods with high satiety, such as whole grains, potatoes, fish, poultry, lean meat, eggs and fresh vegetables

In addition, when dining out, try to choose dishes with more vegetables, less salt and less oil, avoid fried foods, and avoid excessive energy intake

Pay attention to chewing slowly

Many people have this experience: eat fast and easily eat more

In fact, repeated chewing during meals can make the mouth secrete sufficient saliva, and saliva contains a variety of digestive enzymes, which help the digestion and absorption of food and reduce the burden on the stomach

Studies have shown that chewing food 40 times per bite can significantly reduce energy intake during meals, which can help with weight loss

"Therefore, we recommend chewing slowly, chewing at least 20 times a bite, and keeping the meal time at about 30 minutes

Resist the temptation to make big portions smaller

Control the amount of food intake, you can also choose to eat in small bowls and serve dishes in small plates

Ma Guansheng suggested that when shopping and ordering, it is best to buy small portions of food first, and not be tempted by activities such as "increase the amount without increasing the price" and "buy one get one free"

In fact, there are many ways to control food intake, and it is the most important to choose the one that suits you best