Is it easy to lose weight in autumn when you have an appetite? Doctor Liu Boen: 3 tips for late night snacks, enjoy delicious food without gaining weight

The nights in autumn are very cool, and the cooler weather actually makes our appetite better, so it’s no wonder that there is a saying that goes “autumn of appetite”. It’s only been a short time since I finished dinner, but I’m already hungry again. I really want to have a midnight snack, but I’m afraid of getting fat. What should I do? How should I eat midnight snacks so as not to gain weight? Weight loss specialist Dr. Liu Bowen reminds us that as long as you grasp the three tricks of "calories, total amount and speed", you can ensure that you won't gain weight by eating midnight snacks!

Liu Bowen, a weight loss specialist, pointed out that the reason why eating midnight snacks makes people fat is mainly because it is too close to sleep time. Food will be stored in the body and cause obesity. Therefore, to avoid obesity, of course, you should eat less midnight snacks. However, for some people who work the night shift, they have no time to eat dinner at all. When it is time for midnight snacks, their stomachs will inevitably growl.

Eating right, knowing how to eat, and eating slowly can help control your weight

Basically, it’s not that you can’t eat midnight snacks, but you have to know how to eat and eat right. Otherwise, if you eat without restraint until you’re full, it will be difficult not to gain weight. Especially for office workers who want to relax after get off work, eating slowly will definitely help with weight control.

It is also recommended that late-night eaters can press a few "good sleep acupoints" before going to bed, such as the Shenmen acupoint, which is the depression on the inside of the palm extending from the little finger to the end of the base of the palm; and the Fengchi acupoint, which is located behind the ear, under the occipital bone, and under the hairline. Pressing it for a few minutes can help you sleep and burn calories so you won't gain weight when you eat midnight snacks.

It is recommended that people who eat late night snacks can press the Fengchi point before going to bed. The point is located under the occipital bone behind the ear and in the depression below the hairline. Pressing it for a few minutes can help you sleep and burn calories so you won't gain weight when you eat midnight snacks.

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Eat midnight snacks without gaining weight, remember these 3 tips

Tip 1: Low Calories

When choosing food, try to choose foods with a dietary fiber content of 80%, because dietary fiber is easy to digest and less burdensome. It is best to choose low-calorie, high-density foods. High-density foods are easy to make you feel full and you will not overeat, such as broccoli, bamboo shoots, konjac, tomatoes, guava and other foods. Try to use blanching or steaming as the main cooking method, without too much oil and seasoning.

Tip 2: Eat until you are 30% full

Don’t eat too much. Since it’s a midnight snack, only 30% full is enough. If you eat too much, it will become a burden. Dr. Liu Boen said that you can prepare a small plate by yourself, put the amount of food that is enough to make you 1/3 full on the plate, and finish the whole plate. Don't add any more food. This method will help achieve the goal of controlling the total amount.

Tip 3: Chew more

Slow down and eat slowly, which is the so-called chewing slowly method of losing weight. Dr. Liu Bowen said that the slow chewing weight loss method emphasizes eating food slowly and chewing it a few more times. This can delay the emptying time of the stomach, promote food metabolism and lower the GI value. In addition, by lengthening the chewing time, the feeling of hunger will be reduced, which will invisibly increase the feeling of fullness and actually achieve the purpose of reducing the amount of food.

When choosing food, try to choose foods that contain 80% dietary fiber, because dietary fiber is easy to digest and less burdensome. In addition, the slow chewing weight loss method and chewing more can delay the emptying time of the stomach.

[Doctor's reminder]:

Clinically, it is often found that many obese patients have the habit of eating voraciously, and those with an impatient temperament are more likely to eat voraciously. This phenomenon of rapid weight gain caused by the rapid absorption of food in a very short period of time can be regarded as emotional fluctuations affecting weight control, which should not be underestimated.