You probably read thousands of things Weight loss tipAnd most of them seem to focus on eternal problems. How to lose weight without hungry. Trendy diet The suspicious fitness gadget may look like a quick crystal, but there are some. Effort method for weight loss It doesn't feel deprived or feel, and you are not ready to eat in your hand.

There are seven ways to lose weight without hungry.

1. Eat good fat

The diet industry for decades Dietary fatAnd some of us are still not wrong. It is worth saying again: healthy fat can be done. Increases satiety It causes appetite control hormone (full).

"Fat does not make you fat! In fact, when the quality and ratio are right, the opposite is the opposite and it interferes with the feeling that you are constantly hungry." Kylene Bogden, MS, RDN, CSSD, CLT, IFNCPPerformance nutritionists for Cleveland Cavaliers.

She is recommended to integrate vegetable -based fats in all meals, such as adding vegetable -based fats every time she eats, adding a spoonful of spoons to oatmeal, toppings of omelets to oatmeal, or using olive oil as a basis for handmade salad dressing.

2. Priority of fiber and food volume

Scott Keatley, MS, RDNThe registered nutritionist in New York City says there are two types of diets that help you fill you and fill you up.

Keatley said, “Look at the meal.” Does carbohydrate sauce contain fiber? Otherwise bean,,, Whole grain Products or brown rice. ” Fibers are satisfactory and can have a positive impact on the body's composition, but also numerous Health advantage.

And most of us are rarely enough. that USDA is recommended Adults consume 25 grams to 34 grams of fibers every day, depending on biological sex.

Then the volume comes. “Consider adding more Low calorie fruit Keatley advises: Keatley advises: The extra volume not only helps you feel full, but you can also focus on adding to your diet instead of depriving you.

3. Eat enough protein

“Protein is helpful Repair the muscles after exerciseInstead of disassembling, fuel is refined. ” Tami SmithNASM certified personal trainer. “It also helps Keep you more satisfactory Reduce snacks all day Lesson. Proper protein consumption allows muscle maintenance while shedding excessive fat. ”

4. Drink water in regular and between meals

You probably know it Drink more water It can help to calm hunger, but when What is the best amount?

"I strongly recommend all the customers to start the day and drink about 8 ounces every time. Sylvia Melendez-Klinger, MS, RDN, LDN, CPTNutrient nutritionist registered in Chicago. “It is important to drink between meals. Feel full Well harvested. You will be surprised to see how this simple habit will help you eat much less calories than others every day. ”

Melendez-klinger is suggested to add taste without accumulating the number of calories in the bottle. Injected water Add fresh herbs or fresh fruits or small juices.

5. I really eat before you feel hungry

Plan your meals and snacks to avoid unintended calorie scarves. If you wait for you to starve, you will be at risk of making it excessive, and if you feel weak and terrible, you can give up all your diet efforts.

“Avoid more than 4 hours even if you eat a little. ProteinBogden says, “The sporadic meal time can lead to extreme blood-sugar. Best and lowest. This can lead to fatigue, hunger and sugar craving. ”

6. Make it with heart

"Eat your feelings”It is not just a cute phrase, but a major obstacle to weight loss for many people.

"Many of us are having a hard time distinguishing when we are actually hungry and boring, irritable or stressed." Paul Greene, Ph.D.New York City's behavioral health psychologist specializes in weight loss. "As a result, we believe that we are hungry when we actually have an emotional experience."

If you have a problem with emotional eating habits, try delayed tactics. If you're hungry, the food can't reach for 10 minutes. Greene said, “If you are still hungry after 10 minutes, you eat it.” Otherwise, I learned about differentiation from other experiences and differentiation. ”

7. Set the priority of quality sleep

you Ski chipExpect hunger the next day, regardless of whether your diet is.

“It is not enough to sleep enough LeptinThere are two hormones that are hungry, appetite and weight. ” John FawkesLos Angeles' NSCA certification personal trainer and precision nutrition certification counselor. "If you rest better, wise Korean food is more likely to make a decision, which increases the likelihood of exercise."