Eat one less meal to get fat and lose weight? Nutritionists reveal "8 secrets that you can eat less" and add spicy food is also useful

When you lose weight, what you fear most is to get hungry! It is easy to fail after being fertilized, but how should I eat it?

Nutritionist Cheng Hanyu shared, 8 super simple secrets of eating naturally but eating too much and eating:

1. At least half of the food sources are that vegetables contain a lot of water and dietary fiber, and the heat is low. Replacing half of the flour with non-squashed vegetables can not only eat the same amount of food, but also reduce the total heat. Studies have found that the amount of food eaten is an important reason why our brains feel full.

2. Protein eating every meal or snack has been found that protein can increase abdominal sensation more than carbohydrates or fat. Choosing good proteins, such as chicken eggs, peeled chicken, dairy products, seafood and fish, and plant proteins are also good choices, such as tofu and beans.

3. Before eating/Drinking water before eating, drink a glass of water before eating. You can eat less food. Drinking water instead of drinking soup and drinking sugary drinks to eat less hot.

4. Eating vegetables for the first bite of food. Eating vegetables with low heat can eliminate hunger and help reduce the amount of powder; however, pay attention to the amount of salad sauce, some will cause hot and explosive cracks.

5. It is useful to eat something with a smaller plate to cheat your brain! Using smaller plates can help control portion size while making your brain think you eat more.

6. Do not eat with your phone and eat with your side! Eat carefully and eat slowly and you can better hear the sound of your body and find that your body tells you the news that you are tired and eating. Distracted things are really easy to accidentally eat more; eating too fast will only eat more unwanted food.

7. Eating spicy food Adding chili or raw ginger to food may make people feel better and eat less; the compounds of capsaicin in chili can actually help reduce appetite and hunger.

Research has found that people who eat chili peppers as appetizers eat 190 calories less hotter than those who do not eat spicy food; if they do not eat spicy food, eating raw ginger also has a similar effect (you can try drinking ginger tea for breakfast).

8. Water-soluble dietary fibers Foods rich in water-soluble fibers can make people feel that they are eating because water-soluble fibers contain more water, making the food larger.

In the digestive tract, water-soluble fibers produce a thick gel that helps reduce digestion and avoids hunger. Such as swallow slices, chia seeds, pumpkins, beans, apples and pears all contain rich water-soluble fibers.