Eat less but feel full longer, some tips for you

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Most people need to eat a lot to feel full. As a result, people eat large portions and gain weight easily. But there are several ways that can make you satisfy even eat a little.

Dietitians have found several ways to make a stomach feel full even though eating a little, that is by arranging meals, what to eat and how to eat.

Dieticians also show that the brain gets a signal that the stomach is full after 20 minutes and if people eat too fast, then he will continue to feel that his stomach is still empty, which ultimately makes him overeat.

Here are some ways to keep your stomach feeling full even though eating a little, as reported by Lifemojo, Friday (05/13/2011):

1. Eat slowly and chew well
Remember the brain takes 20 minutes to realize that the stomach is full. So no matter what you eat, make sure you eat slowly and chew properly to extend your meal time.

2. Eat a plate of salad 10 minutes before main meal
Eating a salad before eating a main meal will make you satisfied quickly after eating. If you are tired of chewing a salad, you can have a vegetable that is broth.

3. Eat with frequent frequency and avoid skipping meals
If past eating time, there is a possibility you will overeat at the next meal. Eat in small intervals (every 2 to 3 hours) as this will help you not feel too hungry at mealtimes. Also, eating small portions but often will keep the body actively burning some extra calories.

4. Eat on a small plate
When you eat the food on the plate, the brain will send a signal that the stomach is full. So eating on a smaller plate will give a visual cue to the brain that you are already full with a plateful of food.

5. Choose whole fruit instead of juice
Fruit that is still intact contains water and fiber more that can make you feel fuller than having fruit that has been juiced.

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6. Eat high fiber foods
Some foods high in fiber will provide a feeling of satiety faster, although supplying the body with 20 percent fewer calories than low fiber foods.

Foods high in fiber for example grains such as wheat, wheat products, brown rice; Fruits such as oranges, apples, pears, guava, lemons, oranges, fruit, pomegranates; And vegetables such as spinach, broccoli, cabbage, asparagus, peppers, carrots and pumpkin.

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