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Believe that many people do not want to be fat. I don't want to be a good eater, want to eat less, and I'm full, but it's hard to resist. Because it is not full Therefore have to eat until they are full

Of course, if you eat too much, it will be normal to get fat. Because if you eat foods that contain more energy than your body burns each day. It would have left the accumulated energy from food to pile up in the belly, thighs, arms, hips, etc., a thick layer of fat. That in addition to causing us to change the size of clothes We may be at risk of various diseases. That followed as well

So a simple trick That will make you eat less food But can be full as before, as follows


5 secrets to reduce "hunger", eat less and get full

Eat on time
Of course, dieting is not a solution for people who want to be skinny. Because it will make you more hungry Especially the fasting dinner That is a meal that can make you hungry at night What you should be doing is not dieting. Is to eat all 3 meals, but choose to eat low-energy food at dinner, which is a meal that should require the least energy from food. Because it's close to bedtime And who exercises in the evening The more I have to eat dinner to have enough energy to exercise. The more you wait, the more hungry yourself. And eat at once Guarantee that you will be hungry until you eat more. More than necessary, of course.

Chew food more slowly.
Easy ways to make you feel full faster. Is to increase the time to chew food per bite. Noticed that people who eat fast Chew food a few times and swallow. Will eat more food Because the food had not yet arrived to the stomach, so continued eating But if we spend more time eating food, eat slowly and chew by the time the food reaches the stomach in the right amount. We will feel full.

Eat food in small containers
Instead of using a large plate or bowl to scoop rice to fill the plate. Try to choose a smaller container for rice. To limit the amount of food we do not eat too much

Intend to eat food only
That we eat together Do other activities, such as eating, watching movies, playing with your phone, or sitting in front of your computer. Will make us enjoy food until we can eat continuously, and we do not know that we are full We should stop eating We may accidentally eat more than we need without our knowledge. Therefore, in addition to having to scoop the food that is appropriate And eat only without adding food We should sit and eat food intently. Eat only food without engaging in other activities.

Focus on foods that are digestible for a long time.
Foods that cause our stomach to digest for a long time Will make us feel full Or long stomach, including complex carbohydrates such as brown rice, whole wheat bread, and protein such as eggs, fish and nuts, avoid simple carbohydrates that make you hungry. Because it is easily and quickly digested and absorbed, such as white rice, white bread, sugar, and bakery, etc.

If you want to control weight Make sure to control your diet so that you don't have too much energy than your body needs. Reduce simple carbohydrates Add fiber-rich foods, such as fruits and vegetables, focusing on lean proteins. And eat foods that are high in fats, such as fish, eggs, olive oil, etc., and exercise regularly.


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