Just by changing this eating habit, you can see weight loss results.

Even small changes to your habits can significantly contribute to weight loss. What are they?

 

Using your smartphone while eating

 

When eating, you should focus solely on eating to avoid overeating. According to a 2019 study published in the Journal of Physiology and Behavior, people who used their phones or read messages while eating consumed 15% more calories than those who didn't. The research team explained that this is because the distraction from using a phone interferes with the brain's ability to recognize how much food was consumed. For the same reason, it's best to avoid reading books, magazines, or using a laptop while eating.

Take a bite of rice first

 

If you are the type of person who starts a meal by putting a big spoonful of rice in your mouth, you also need to fix this. Among the various nutrients in the diet, consuming them in the order of dietary fiber → protein → carbohydrates will have a dieting effect. You can see this. The pattern is to eat side dishes first, then meat or fish, and finally rice. If you eat Western food, eat salad first. Consuming dietary fiber first prevents a rapid rise in blood sugar and promotes a feeling of fullness. This reduces subsequent intake. It's particularly effective in preventing excessive carbohydrate intake, which significantly increases blood sugar levels. Research has shown that eating fish or meat before rice can suppress the rapid rise in blood sugar levels.

 

I'm lazy so I'll eat out

 

If you are accustomed to eating out and ordering delivery food It would be a good idea to gradually turn your attention to home cooking. According to a study of 9,000 people conducted by a research team at the Johns Hopkins School of Public Health in the United States,

 

People who cook their own meals six to seven days a week consumed 150 fewer calories per day than those who frequently dine out or enjoy ready-to-eat meals. The research team explained that this was because people who cook at home consume less fat and sugar overall.

 

A sweet drink after a meal

 

If you are looking for a sweet drink after a meal at a cafe, Let's change it to Americano. According to the University of Nottingham Medical School, coffee helps with weight loss by activating brown fat. Brown fat burns stored energy. If you prefer a latte over black coffee, drinking less than usual, such as with low-fat milk, can help with weight loss.

 

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In order of dietary fiber, protein, and carbohydrates

Eating is

It would be good for dieting too,

 

They say it's also good for blood sugar management.