With a genuine desire to learn, I've observed that the sisters without appetite typically share these three commonalities:
Commonality 1: They Eat Delicately
They take their time with a boiled egg, chewing each bite of bread for several minutes, and can make a cup of coffee last all day. No matter what they eat, they always opt for smaller portions—small pieces, small bites, and small bowls.
Commonality 2: They Eat Mindfully
Each bite counts for these sisters. They choose ingredients they like and need. If it's not delicious or if they don't feel like eating it, they simply don't. They stop eating when they're no longer hungry and won't overeat out of a fear of wasting food.
Commonality 3: They're Too Tired to Eat Even When They're Full
When faced with cravings, they embrace the "lazy" approach. It's natural to want to eat when you're hungry at night or after a long day at work. However, these sisters find the act of eating too much of a hassle and would rather just go to sleep.
It might sound simple and unremarkable, but actually achieving what these sisters do is almost impossible!
After watching the variety show and still feeling full of appetite,I began to ponder: For most people, if we just want to eat and we're hungry, is there no hope?
You Can Still Lose Weight by Eating Well
Everyday Eating Habits
Alright, now that we've cleared up the reasoning and straightened out our mindset, let's get to the crux of the matter—how can we eat during winter in a way that satisfies our appetite without resorting to binge eating?
K has summarized these methods:
- Eat Smaller, More Frequent Meals, and Stop When You're 70% Full
This is almost the best way to control appetite during winter. Just be sure not to misjudge your portion sizes; don't overeat at any meal, or you'll be deceiving yourself...
- Be More Discerning
Eat when you're hungry, and don't eat when you're not. Taste your favorite foods, and don't let anyone persuade you to eat something you don't like. Your mouth, your rules.
- Chew Thoroughly and Slow Down
The finer and slower you can chew, the better. Give your brain time to receive the "I'm full" signal. Although it's difficult to change dietary habits overnight, with awareness, you can control your actions.
- Eat Mindfully
Avoid watching TV shows, using your phone, or engaging in conversation while eating. Since you love to eat so much, why not savor every bite?
- Consume More Dietary Fiber, and Foods Rich in Potassium, Magnesium, and Omega-3 Fatty Acids
Eat what you want, but eat smart. By being selective with your food choices, you can provide your body with the nutrients it needs. When your body is no longer craving, your mouth won't be tempted.
Dietary fiber: Allows food to stay in the digestive tract longer, enhancing satiety. Common foods include sweet potatoes, celery, and bamboo shoots.
Potassium: Helps alleviate cravings for sweets. Common foods include cherries and grapefruit.
Magnesium: Activates serotonin in the body, reducing the body's desire for food. Common ingredients include oats, buckwheat, dark chocolate, nori, and lean meats.
Omega-3 fatty acids: Control appetite and provide a sense of fullness with their high-quality fats. Common ingredients include salmon, cod, and nuts.
- Order and Cook According to Your Needs
Even if you're still a bit hungry, don't eat too much. This not only prevents food waste but also helps save money and control your weight. Restraint is a virtue.
- Drink Plenty of Water
When you're hungry, drink water first, but avoid drinking during meals, and don't consume beverages. It's easier to feel dry in winter, and having enough water in your body is essential for maintaining normal metabolism and controlling your weight. However, drinking water or beverages during meals can speed up digestion, leading to unconscious overeating.
- Engage in Regular Exercise, Get Plenty of Sunlight, and Ensure Adequate Sleep
Leptin, a hormone that affects appetite, is suppressed by both sleep deprivation and fasting. At the same time, getting more sun exposure and staying active can help boost your energy levels, combat the common mood slumps of winter, and stabilize your appetite.
There are also other little tips, such as: try not to idle, as idleness can lead to thoughts of eating; avoid watching food shows or short videos that stimulate your appetite; if your mouth is bored, chew gum to trick your brain with the act of chewing...
And, of course, the most important point:
Maintain a Positive Mindset!
It's natural for your weight to increase by 2-3 pounds in the fall and winter, and then drop again in the spring and summer. When it's cold, we crave high-calorie foods. Don't be too hard on yourself. Regularly reassure yourself with positive affirmations, using language to shape your thoughts and, in turn, change your behavior: "I have stable appetite," "I enjoy my food," "I eat slowly and chew thoroughly"...
Even if your appetite occasionally gets the better of you, it's okay to get back on track.
After all, we're not machines. Learning to embrace change is the key to endless enjoyment.
