Even small habit changes can greatly aid in weight loss. What could it be?

 

Using a smartphone during a meal

 

When eating, you should focus only on your meal to prevent overeating. According to a study published in the Journal of Physiology and Behavior in 2019, calorie intake was 15% higher when using a mobile phone or reading messages during a meal compared to not doing so. The research team explained that being distracted by using a mobile phone interferes with the brain's ability to recognize how much food has been consumed. For the same reason, it is recommended not to read books, magazines, or use laptops while eating.

Taking the first spoonful of rice

 

If a person starts a meal by taking a large spoonful of rice into their mouth, this should also be corrected. Among various nutrients in the diet, consuming dietary fiber first, then protein, and finally carbohydrates can have a dieting effect. The typical order is to eat seasoned vegetables (namul) first, then meat or fish, and finally rice. When eating Western food, it is recommended to eat salad first. Consuming dietary fiber first helps prevent a rapid spike in blood sugar and provides a quick feeling of fullness. This subsequently reduces the amount of food intake. It is especially effective in preventing excessive carbohydrate intake that significantly raises blood sugar. There are also research findings indicating that eating fish or meat before rice can suppress the rapid increase in blood sugar.

 

Eating out because it's bothersome

 

If you are accustomed to eating out or ordering delivery food, it would be good to gradually shift your focus to home-cooked meals. According to a study conducted by a research team at Johns Hopkins Bloomberg School of Public Health in the United States, involving 9,000 people,

 

People who cook and eat at home 6 to 7 days a week consume about 150 kcal less daily compared to those who frequently dine out or enjoy instant foods. The research team explained that this is because people who cook at home generally consume less fat and sugar.

 

Sweet drinks after a meal

 

If you stop by a cafe after a meal and are looking for a sweet drink, try switching to an Americano. According to the University of Nottingham in the UK, coffee activates brown fat, which helps with weight loss. Brown fat functions to burn stored energy. If you prefer a latte over black coffee, using low-fat milk and drinking less than usual can help with dieting.

 

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Dietary fiber, protein, carbohydrates in order

Eating a meal

It would be good for dieting as well, but

 

They say it's good for blood sugar management.