Why do you always want to eat when it is cold? How to control appetite in cold weather?
1, the method of controlling appetite
1, drink more hot tea to warm your body and stomach.
When the weather is cold, drink hot tea first, try to make your body feel warm, reduce your body's desire for heating, and make yourself not want to eat anything to warm your stomach, which can reduce the frequency of eating mala Tang and mutton stoves collectively. In addition to hot tea, you can also use some traditional Chinese medicine tea, which has more taste changes.
2. Eat less and eat more regularly and quantitatively
In winter, it is normal for you to always feel hungry because your body needs more calories to keep the temperature. But we should learn to eat correctly. Every time we eat too much, our blood sugar will rise immediately. If the sugar content in the blood becomes higher, the body will easily accumulate fat. On the contrary, if you eat less every time, there will be less sugar in your blood and it will be difficult for you to gain weight.
Eating less and eating more makes use of this principle. Eating 3-6 meals a day, a little at a time, will not only make you feel empty, but also the total calorie intake will not increase. Many people do not eat breakfast in the morning. You know that you have an empty stomach for seven hours from noon to evening, and the result is that you really want to go home and have a big meal. That's how obesity comes from.
3. Add vegetables to protein to improve satiety.
Vegetables are definitely a good helper on your way to lose weight. You must remember this principle. Protein food only needs a palm, so does meat food. If it's an egg, it's better to be smaller; Vegetables are free for you to eat. We basically eat 350 grams of vegetables every day. When you eat 250g, you are full. So when eating, I suggest you eat vegetables first. Vegetables are easy to feel full, which can prevent you from eating too many calories.
4. Take a bath to warm the baby and warm the stomach.
Bathing can not only warm the body, but also improve metabolism. If you suddenly feel an appetite increase at home in winter, you might as well take a hot bath and go to bed as soon as possible, so as to control your appetite and avoid overeating. Also, you can always stick a warm baby on your stomach to warm up, so that he won't keep telling you "I'm going to eat."
5. Try to choose low-calorie foods.
When the human body feels cold, the brain will give instructions to try to warm the body. At this time, it will unconsciously look for foods such as sugar and starch that can be easily and quickly converted into energy. However, the brain is easily derailed, just like wanting to eat. Choosing low-calorie food or chewing it several times can also reduce the brain's desire for food.
Therefore, we might as well prepare some low-calorie snacks, such as sugar-free chewing gum, vegetable sticks and guava and other low-calorie fruits, to cope with the rising appetite in winter.
6, carbohydrates must be in moderation.
The rice, bread and noodles we eat all belong to this category. Carbohydrate, as a source of energy for the body, is a necessity. Excessive intake will of course produce fat. But if you eat in moderation, you won't get fat at all. An adult's carbohydrate per meal should be controlled at around 150g.
2. Adjust your eating habits
Breakfast is no joke.
Breakfast must be eaten, and the calories should account for about 30%~40% of the calories in a day. If you don't eat breakfast, it's easy to eat too much at noon and eat snacks in the afternoon.
Studies have shown that eating breakfast regularly can significantly reduce the night eating syndrome (that is, eating at midnight);
Frequent skipping breakfast can lead to weight gain, insulin resistance and high blood pressure.
Skipping three meals except breakfast is a potential factor for getting fat. Bian Xiao has to spit out the saying that he can lose weight without eating at night.
Step 3 eat consciously
Don't be surprised, many times you don't know how much you have eaten ... You can try to adjust your usual eating habits:
Try to fix the time of each meal, don't watch TV for one hour without eating, and chat with friends for two hours without eating. Try to increase the frequency of chewing, or extend the meal time appropriately on the premise of unchanged appetite.
Step 4 change the details of life
do gymnastics
I remember just saying that you are "gluttonous" because your brain yells at you again: Give me dopamine. In fact, relatively high-intensity exercise also helps to produce dopamine and endorphins, so it helps to suppress appetite to some extent. But low-intensity exercise, such as walking, will increase appetite.
adequate sleep
Many studies have shown that long-term lack of sleep will reduce the level of "leptin" in the body, and leptin is precisely the hormone that helps to suppress appetite, so observe whether the lack of sleep the day before will eat more. Generally, it is more appropriate to sleep for 7 to 9 hours.
Control your emotions and overeating.
Actually, it's a little difficult to manage this by yourself. If you have friends who know nutritionists or relatives and friends who know more about nutrition, you can ask them to help you record when, where and under what circumstances you ate unhealthy food and what you did after eating it, then sum up the appropriate rules and finally help you come up with solutions, such as finding alternative food or arranging you to do other things during this time.