When losing weight, there are only enemies waiting to harm your determination, especially hungry that always gets in the way of our weight loss. And this hunger makes us lose our will to grab all the food, snacks, and milk available to eat all the time. Losing weight is already difficult, but resisting hunger is even harder.

So, we have a way to help how to eat to stay full, stay full for a long time, and not feel hungry in the middle of the night. today, ยูฟ่าเบท will tell you how to eat that will make you feel full quickly, full for a long time. And prevent you from eating more than necessary.

Focus on protein and foods high in dietary fiber. In addition to being beneficial to the body and digestive system, meat and vegetables that contain protein and fiber take longer to digest than other types of food. For example, protein takes 4-6 hours to digest. If we focus on protein and fiber in each meal, we will feel full faster and stay full longer. 

Drink enough water. Drinking water between meals makes us feel full faster, preventing us from eating more than necessary in each meal. In addition to making us feel full quickly and for a long time, it can also reduce frequent hunger, which is a cause of snacking very well.

Arrange your meal times well. Each meal should be eaten on time so that the body can control hunger, for example, breakfast should be eat at 06.30-07.30, lunch should be eaten at 11.30-12.30, and dinner should be eaten at 17.30-18.30. People who sleep a lot are at risk of being hungry faster than people who go to bed early. In addition, frequent sleep deprivation may also make us hungrier than people who get enough and full sleep.

Reduce consumption of flour. These foods do not take long to digest. Even if you eat carbohydrates until you are full, you are likely to feel hungry faster. Reducing these foods from each meal and adding protein and fiber will help you feel full longer. However, carbohydrates are still necessary. Choose to eat carbohydrates that are good for your body instead.

In addition, stress, whether it is stress from school, work, love, family, etc. Also has a great impact on our mental and physical state. Because stress can affect eating behavior, sleep, and even our mental state that affects our actions towards others.

Therefore, no matter what you are stressed about and feel like eating everything. It is recommend to turn to eating healthy foods such as clean food. Mediterranean food that emphasizes vegetables, fruits, fish, chicken (no skin) by cooking by boiling, steaming, grilling and cooking less food.

In addition, the way to reduce stress by avoiding eating is to exercise, do activities that you like such as listening to your favorite music, watching your favorite movies or finding time to meet friends, talk, do activities with friends, which can reduce stress without harming your body.