In the meal should be good protein. 

Eating protein helps you feel full and stay on your stomach for longer. In the meal, therefore, there should be protein as well every time. But should choose healthy protein, low fat from meat such as fish, chicken, tofu, etc.


Eat healthy fats like avocados, olive oil, and nuts.

Healthy fats will also make it easier for us to eat and fill our stomachs. And it’s also good for the body. Good fats are found in many foods such as avocados, olive oil, nuts, etc.


Focus on dietary fiber from whole grains, vegetables

high fiber diet After eating, it makes you feel full easily, stays in your stomach and is also good for the digestive system. and reduce the risk of colon cancer as well Foods that are high in fiber include vegetables, especially leafy greens. and unrefined grains, etc.

Chew slowly, giving your brain time to feel full.

People who chew rice and swallow quickly It takes time to eat rice per 1 dish very quickly, often having a chance to feel “full” less than those who slowly eat, slowly chew. The brain has yet to recognize that the food has reached the stomach. therefore making me still not feel full Those who eat quickly risk eating more until they feel full, while those who eat slowly are more likely to feel full faster. Makes us eat less with it.


Eat on time, don’t let your hunger get too high

When the sugar falls or is very hungry, it will cause us to eat more without knowing it. Therefore, eat on time. And don’t let yourself get very hungry and then eat.


Get enough sleep, if you don’t get enough sleep, you’ll be even more hungry.

Sleep deprivation, in addition to making time for various activities Ours last longer And may cause us to want to eat more food or snacks, milk, butter It also results in us feeling more hungry than ever. Therefore, go to bed and wake up on time. It will help the matter of eating food at the same time, on time, not accidentally eating too much. and certainly not fatter than before