About how to lose weight, you may have heard several sayings, such as eating slowly, chewing slowly, eating too fast and getting fat, even if you have to eat, you must eat breakfast, etc. But these are Is it correct, what effect does it have on weight loss?
BBC’s “Slimming Skills” is a collection of three scientists who are currently studying obesity. A group of participants tailored their weight loss plans to analyze their physiological and psychological obesity reasons scientifically. The final 7 recommendations are absolutely crucial for you who want to lose weight!
1. Want to lose weight? First understand why you are getting fat!
The people involved in the experiment were divided into three groups: gluttons, emotional eaters, and bottomless diners.
There are different reasons for their obesity, and the study found that:
●The eclipse group is caused by insufficient secretion of gastrointestinal hormones. Unable to send out messages that are already full, so you can’t restrain yourself from eating;
●Emotional Eaters Group is to vent negative when they feel anxious and depressed Emotions;
●Bottom-free group of diners is a hereditary obese gene with a larger food intake than the average person.
2. Eat more satiety foods and reduce continuous eating
If you often feel hungry and have to eat all the time after eating a meal, you may want to try the “high-protein low-GI (glycemic index) diet” proposed by scientists for the gluttons affected by hormones. Called “satisfaction diet”.
Ingestion of high-protein foods such as lean meat, beans, and low-fat dairy products, replacing delicate starchy foods such as bread and rice. It can effectively prolong satiety, avoid hunger, and effectively control body weight by people with insufficient secretion of gastrointestinal hormones.
3. Don’t use it to vent! If you are in a bad mood, it will only make you more distressed.
If you always want to eat something to vent when you are in a bad mood, you are likely to have emotional eating problems!
For emotional eaters, the most important thing is to change the habit of appeasing their negative emotions by eating. In this documentary, scientists bring together a group of people with the same symptoms. Strong>Enjoy encouragement to each other, and use cognitive behavioral therapy to change the poor eating habits of obese people with both mental support and psychotherapy.
4. How to eat how hungry, always hunger can not stop
Some people eat a lot of food, they always eat more than the average person, but how to eat or feel hungry, see all kinds of food advertisements on the road, the snacks in the store will always endure and eat more, if you are also Such a person may be guilty of hunger genes.
Scientists have found that some obese people are born with genes that stimulate strong eating desires, and people want to eat all the time. They use “intermittent fasting method”, which is a normal diet for 5 days in 7 days a week, 2 days to control the amount of food, only 800 calories a day, equivalent to a meal Heat.
5. It will be full when you eat slowly, and it is really useful to chew 30 times.
Gobbled up is one of the causes of obesity. Eating too fast will increase the amount of food intake, while at the same time reducing the amount of gastrointestinal hormones, making it easy for you to eat and hungry. Scientists have found that slow chewing can really increase the secretion of gastrointestinal hormones, prolong satiety , and lengthen meal time and food intake.
6. Those who want to lose weight must have breakfast!
Breakfast is the most important meal of the day, even if you are on a diet, breakfast must be full! In the experiment, the scientists divided a group of people into two groups, one for breakfast and the other for boiled water. At lunch time, the food calories selected by those who ate breakfast were much lower than those who only drank boiled water in the morning.
So scientists have come to the conclusion that breakfast has a significant impact on your food choice throughout the day! People who have breakfast will prefer low-calorie foods to effectively control the calories of food intake.
7. Reasons for diet failure, don’t give up on yourself
Diet needs to be long Time to control the diet, in the face of countless temptations in life, many people will accidentally break the ring, but how to face after breaking the ring? Many diet losers can easily appear “disastrous thinking” after breaking the ring, thinking: Since I have already broken the ring, then eat it! Then began to squander and once again began to overeating.
Please remember that the most important thing is self-restraint. Even if you accidentally break the ring, you still need to get back on track to be able to effectively control your diet.
In this experiment, scientists have different medicines for each person’s physical condition and eating habits, different for different conditions of obesity The diet method, the final result is remarkable, and also tells all people who want to lose weight, do not blindly listen to celebrities, the diet that is circulating on the Internet, but to understand their own bodies and habits, to find out the most about their own situation. The diet that suits you is the only way to lose weight!