Controlling your appetite is very important during fat loss. Here are some ways to help control your appetite:
1.Increase satiety: Choose high-fiber, low-calorie foods such as vegetables, fruits, whole grains, etc., which can provide a longer feeling of fullness and reduce appetite production.
2.Reasonable distribution of three meals: Follow the principle of "eat well at breakfast, eat enough at lunch, and eat less at dinner", and reasonably distribute calories to three meals. This avoids hunger pangs between meals and reduces additional food intake.
3.Control how much you eat: Use smaller plates and bowls to control the amount of food at each meal. Avoid overeating and chew food slowly to give your brain enough time to sense fullness.
4.Drink plenty of water: Maintaining adequate water intake can help with digestion and metabolism while reducing appetite. It is advisable to drink enough water every day and avoid sugar and calories in beverages.
5.Regular work and rest: Maintain a regular schedule and get enough sleep. Lack of sleep can lead to hormonal imbalances, which can increase appetite.
6.Manage stress: Learn to cope with and reduce stress in life and work, which can lead to increased appetite. Try exercise, meditation, breathing exercises, and other ways to relieve stress.
7.Avoid trigger foods: Try to avoid foods that are easy to trigger appetite, such as foods that are high in sugar, fat, and salt. If you really want to eat these foods, you can choose to eat them in moderation rather than banning them altogether.
8.Seek support: Share your fat loss goals with family, friends, or professionals and seek their support and encouragement. They can provide help and supervision, boosting your motivation to control your appetite.
It is important to note that controlling appetite requires a certain amount of time and patience. Don't be too yourself and gradually develop healthy eating habits and lifestyles. If you have serious eating problems or psychological distress, it is advisable to consult a professional dietitian or psychologist for help.