Change starts with little by little, good lifestyle and eating habits can keep us away from obesity day by day. Nowadays, there are too many fine foods and high-calorie foods, and the amount of calories consumed every day is very limited. Therefore, sometimes “control your mouth” is especially important. As I said before, regular eating time reduces the amount of meals than reducing the number of meals is more likely to make the body thin. How can we eat the same food to make us feel fuller? Chewing slowly is the best choice. It usually takes about 20 minutes for the brain to receive the satiety signal. If you eat too quickly, by the time the brain signals to stop eating, you have often eaten too much food. Chewing slowly extends the duration of the meal, allowing people to stop eating before they have consumed too many calories. 1, each meal time at least 20 minutes or more Have enough time to eat is the first condition of chewing slowly. The brain receives the signal that it is full only after 20 minutes of eating. In other words, the first 20 minutes of eating, your meal may be beyond your imagination, and so feel full, we may have “over-delivered”. Not only do we burden our stomachs, but we also give ourselves too much excess energy. This is why overeaters tend to fat a reason. So whether it is breakfast, lunch or dinner, even if you are busy, you should set aside at least 20 minutes of meal time for your stomach and body. 2, did not buckle to eat to chew more than 30 The beginning of the time will certainly feel boring, obviously a bite can be eaten but the effort to chew more than 30 times. But everything is difficult at the beginning, this requires a certain degree of patience. Repeatedly practicing and reminding yourself to “chew more” every time you eat will not only reduce your calorie intake, but will also help people around you to see how elegant we are when we eat. If you are a diabetic, you need to chew more slowly! Diabetes is the most taboo is the rapid rise in blood sugar, chewing slowly can effectively slow down the rate of increase in blood sugar. 3, choose to chew the food may start to control the lack of their own will swallow food, then we choose some chewy food or fiber-rich food, with the help of a little external force to force themselves to chew and swallow slowly. For example, celery, pumpernickel bread and so on. In fact, on the one hand, our purpose is to stay up to have a sense of satiety before reducing the intake of as few calories as possible, when we do not realize the reduction of calories; on the other hand, chewing and swallowing can prevent the rapid rise in blood sugar to prevent and treat diabetes effectively, but also allow the stomach to reduce the digestive pressure not only to protect the stomach, but also to reduce the pressure of digestion. In short, chewing and swallowing slowly has no harm, not only the stomach can also effectively reduce calorie intake. There are many bad eating habits that can cause obesity. Surgery is a boost but it is essential! Surgery can objectively lower calorie intake and reduce the secretion of hunger hormones. Not only that, but during the recovery period after surgery, patients also deliberately chew slowly to slowly reduce the pressure on the stomach.