7 ways to eat without gaining weight

If you make a habit of eating stew or soup with ingredients, it will help prevent high blood pressure and obesity. [사진=클립아트코리아]

If you eat a lot of food and do not move your body, you will gain weight. Getting the news and exercising hard will help prevent and control obesity. It is a common concept that many people know. The practice is not easy. There are many ways to not gain weight until now. Let’s find out how to eat meals that can be used in daily life. Some of this is already known, but let’s review it again.

1) Drink water 30 minutes before meals and eat vegetables first

To avoid overeating, you need to reduce hunger. Drink plenty of water 30 minutes before meals. You will feel less hungry and you will feel full more quickly when eating. Try eating fresh or non-salty vegetable side dishes before a full-fledged meal. You can eat less rice or noodles due to the feeling of fullness due to dietary fiber. Vegetables, in particular, contain high-quality carbohydrates, so it has the effect of eating less carbohydrates from rice or noodles.

2) Low-calorie foods first.

This is logically similar to what was mentioned earlier. If you fill your stomach with rice or noodles first, you can eat too many carbohydrates and gain weight. Start with low-calorie foods such as seaweed and mushrooms. If the side dish is too salty, you have no choice but to eat a lot of rice. Making it less salty is the key. Afterwards, if you eat high-calorie foods, you can eat less while satisfying your cravings to some extent.

3) Stew or soup is mainly based on ingredients

Stews and soups may have a lot of salt. It can raise blood pressure and cause swelling of the body. If you eat salty broth at night and sleep, your face tends to swell in the morning. Let’s get into the habit of eating only the ingredients for stew or soup. Eating rice rolled in soup can lead to excessive intake of sodium and carbohydrates.

4) How about three meals a day?

Eating breakfast, lunch, and dinner is good for health and preventing obesity. Eating breakfast helps prevent overeating at lunchtime. However, if you ate dinner later than usual due to a meeting or dinner the day before, skip breakfast. Intermittent fasting for more than 14 hours can be seen. Although individual differences are large, intermittent fasting about twice a week can help prevent obesity.

5) Eat slowly

This is a difficult item for office workers who do not have enough time for lunch. But let’s put it into action, even at dinner. If you eat quickly, your stomach will also rapidly expand, allowing you to overeat before the brain sends a signal of satiety. The brain tends to not notice until about 15 minutes after eating. Chewing food in the mouth for a long time can improve digestion and increase health effects.

6) How about going out in the afternoon?

After 4pm, I feel like I’m out. Try eating a handful of nuts, such as walnuts, peanuts, or almonds, rather than sweets high in saturated fat or sugar. These days, there are also nuts that come in easy-to-carry packaging. Nuts are rich in beneficial ingredients such as unsaturated fats and make you feel full faster than carbohydrate foods. It also helps prevent overeating in the evening. Drinking coffee afterwards is also good for the gastrointestinal mucosa.

7) The best drinking water

There are times when alcohol is unavoidable. Drinking is the biggest enemy of diet. Alcohol itself is high in calories and snacks can be a ‘calorie bomb’. Alcohol also adversely affects the metabolism of fat in the body. Drink a glass of water with each sip. It naturally lowers the alcohol content and prevents it from being absorbed quickly by the body, making you less drunk.

Reporter Kim Yong-eok [email protected]

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