Eating less, reducing the amount of calories loaded into the body will help you improve your physique effectively.However, not everyone can easily reduce the diet because it is difficult to overcome the feeling of hunger and craving.If you also fall into that case and earnestly want to lose weight, pinch 7 tips to help you eat less and not worry about this.

1. Increase the amount of vegetables in the diet, reduce starch and fat

Green vegetables often contain a lot of water and fiber but have a small amount of calories.By replacing the amount of starch or food containing bad fats in your diet with green vegetables without starch, you will feel full enough, full and still reduce the amount of calories loaded into the body.

2. Add protein to all meals

Protein will help you feel full and full longer than eating carb and fat.Add foods that contain lean protein such as eggs, fish, seafood, beans, nuts, tofu to meals during the day, even snacks, you will not fall into an overeating situation.Lean protein also supports very good weight loss because it enhances the body's ability to burn excess fat.

3. Drink water before meals

Using plenty of calories such as coca, bottled juice, energy drinks ... does not make you feel full, on the contrary, it also brings excess calories.Instead, you should drink filtered water before meals to feel the back of the abdomen, and you will eat less.

4. Start the meal with vegetable soup or salad

A study published in April 2007 by the National Biotechnology Information Center said: Participants will eat 1 meal/week in the research room, the time lasts is 5 weeks.As a result, those who eat appetizer soup will load into the body of calories less than 20% compared to those who do not do so.Vegetable soup with low calories, high water content and high fiber so it will somewhat fill the abdomen, make you eat less and lose weight faster.

5. Use small dishes

It sounds strange but the size of the dishes you use also affects the amount of food you loaded into the body.The use of small dishes will make it easier for you to control the diet, while still deceiving the brain that you are eating quite a lot.

6. Priority foods containing soluble fiber

Overall, fiber -rich foods help you feel full, especially those containing soluble fiber such as oats, pears, beans or chia seeds, flax seeds ...Surprisingly, when traveling in pepper too, soluble fiber will create a thick gel layer to help digestion more slowly and you will not feel fast hungry.

Some ways to add fiber to the diet that you should pin include: Add chia seeds to smoothies, yogurt or whole grains for breakfast;Add a few slices of apple or pear to the oats;Add beans to salads ...

7. Eat concentration

With a smartphone next to or TV and a urgent lifestyle, you can easily distract it and this makes the subject eat more not only a meal, but every meal of the day.

Practice the habit that focuses on eating, and you will feel the feeling of fullness - hunger easier to adjust the amount of food loaded into the body.The concentration also helps you clearly distinguish the physical and emotional feeling.Specifically, when you feel craving, ask yourself that you are really hungry, or simply you want to eat something because you're bored, or because of some other emotions.