8 good habits that the little bird stomach must develop without delay

Do you always eat until you are full? The more you eat, the more your appetite will grow, causing your fat to grow uncontrollably like a landslide. Nutritionists point out that eating less and exercising more is a well-known weight loss concept, but everyone is often overwhelmed when faced with piles of delicious food. It is recommended to integrate 8 good habits into your lifestyle to help control your appetite and lose weight easily.

If you eat more and more every day, your appetite will grow bigger and bigger and you won't be able to stop.

Liu Yili, a nutritionist at the Taiwan Adventist Hospital who is often invited to major talk shows and specializes in diet, nutrition and control, mentioned that simply eating less and reducing calorie intake is not enough. The most important thing is to eat the right food and never "go hungry", otherwise it will be difficult to persist and you will only swallow more calories. The vicious cycle will make your appetite grow until your stomach can no longer hold on. However, by then, not only will you gain weight obviously, but your gastrointestinal system may also be damaged. It is recommended to develop a small stomach and reduce calorie intake by starting with 8 eating habits.

1. Drink a glass of water before meals: It is a good idea to drink a 300cc glass of boiled water before each meal. In summer, you can choose cold water and don’t add too many ice cubes. If you don’t like drinking water, you can drink some sugar-free tea to help you feel full so that you won’t eat too much food during meals.

2. Have a bowl of vegetable soup: In addition to being rich in phytonutrients, vegetable soup is also high in fiber, which can increase satiety. Having a bowl of vegetable soup before the main meal is like drinking a glass of water, which can effectively help you eat less at the main meal. You can also add some mushrooms to the soup for higher nutritional value.

3. You can eat slower: The most taboo when eating is overeating. Eating too fast will not only make you eat more food, but also make it difficult to digest. Slow down and chew carefully, which can extend the meal time and allow the brain to convey a sense of fullness.

4. Don’t eat and drink at the same time: drinking while eating will help swallowing, and less chewing will make you eat more food. If you drink sugary drinks or beer, the calories will be even more considerable.

5. Eat large and low-calorie foods first: Vegetables and fruits are the first choice for large and low-calorie foods. If you eat small and high-calorie foods such as biscuits and cakes before a meal, you will not feel full and will consume too many calories.

6. Don’t wait until you are hungry to eat: eating when you are hungry is definitely a fertilizer for developing appetite, just like running to a supermarket when you are hungry and buying a lot of snacks and biscuits like crazy. Eating three meals a day normally is the only way to lose weight.

7. Eat high-fiber foods frequently: Change the staple white rice to brown rice or whole grains, eat the leaves and stems of vegetables and do not spit out the residue, then you can eat more fruits with skin, and you can also replace part of the meat with some soy products.

8. Replace snacks with fruits: Try not to eat snacks for a long time so as not to develop a habit. If you want to rely on snacks to relieve stress at the beginning, it is recommended to eat a bowl of fruit at 10 am and 3:30 pm each time. It is better to change the type of fruit every day. Alternatively, you can choose 25 to 30 grams of unseasoned nuts to help lower the bad cholesterol in the blood.