如果你想减肥，在你的饮食的各个方面磨练是很重要的，尤其是如果你希望一个有效的andefficient weight-loss journey.
当谈到午餐，有许多常见的错误，可能会减慢你的成功，或完全拖延它。但好消息是，有一些简单的方法可以弥补这种情况。
这里有五个常见的错误你可以哟ur midday meal along with some healthy lunch tips to help you lose weight.
错误一：不吃午饭
因为工作太忙或是为了减肥而放弃午餐可能对你弊大于利。当我们两餐间隔时间过长时，我们的血糖水平就会下降。我们的大脑靠糖运转，所以这会导致头痛，大脑迷雾，还会让你烦躁——你好，汉杰。
另外，你会感到饥饿，很难控制你在晚餐的摄入量。据介绍，不吃午餐之类的食物也会增加你对不健康食物的渴望皮埃蒙特医疗保健.
解决方法：Honor your hunger, don't ignore it. If you typically skip lunch because of a crazy work schedule, pack a lunch the night before so you're not scrambling to find something to eat come noon. If you skip lunch to lose weight, try eating lunch and see how this makes you feel at dinner. You may find it easier to balance your calorie intake by eating throughout the day and avoiding long periods of time without food.
想知道怎么做calculate your calories为了减肥？Download the MyPlate appto do the job and help you track your intake, so you can stay focused and achieve your goals!
错误二：分心吃午饭
Ever had lunch while sitting at your desk feverishly responding to emails or reviewing spreadsheets? Guilty as charged. While you may feel more productive operating this way, multitasking while eating could be impeding your weight-loss efforts.
2019年5月生理学与行为学found that when we're distracted, we eat more. The findings showed that we're apt to eat 15 percent more calories when we're reading, working or scrolling through our phone while eating.
解决方法：如果你倾向于在午餐时吃东西并滚动浏览你的社交信息，或者整个用餐时间都在工作，你会想把它扼杀在萌芽状态。坐下来，不要分心，专注于你正在滋养你身体的美味食物。很可能你会更喜欢这顿饭，最后你可能会少吃.
错误三：没有提前计划
就像你饿着肚子去杂货店时会发生的情况一样，如果你把午餐时间的决定权留给午餐时间，那么，你的胃口很可能会打消你最好的打算。换句话说，如果你等到饿了才决定吃什么，你很可能会选择最简单（或最美味）的食物，而不是选择营养最好的食物。
A June 2016 study in the市场研究杂志研究发现，提前决定你要吃什么，比如从家里带午餐，或者在你最喜欢的沙拉店预订午餐，与在飞行中挑选午餐相比，可以帮助你消耗更少的卡路里。
解决方法：Pack your lunch after you eat dinner the night before. This way, you're making decisions based on what will help you meet your weight-loss goals. Another tip is to decide what and where you're going to order from in the a.m. (and preorder if you can) so that come lunchtime, all you need to do is stick to the plan.
错误4：午餐吃得太多，因为你没吃早餐
如果你无视饥饿而不吃早餐来减肥-不管你在练习断食疗法or not — you may end up overdoing it at lunch.
不吃早餐意味着从你上顿饭到现在已经过了好几个小时了哈佛健康出版社notes, it's natural for our bodies to want to overeat after a period of fasting. Our appetite hormones and hunger can rage after being deprived of food for so long.
解决方法：如果你早餐饿了，你应该吃。不是每个人早上都有食欲，但如果你有，就听听你的饥饿暗示。你最好的选择是eating a breakfast平衡了复杂的碳水化合物，瘦蛋白和健康脂肪。
错误5：吃蛋白质和纤维含量低的午餐
If you're trying to lose weight, getting adequate fiber and protein in your diet is a smart play. Eating enough protein can help with perceived fullness and certain satiety hormones, according to an April 2015 paper in the美国临床营养学杂志.It also helps to maintain lean muscle mass, even as our bodies lose weight. Eating enough fiber may also support your weight-loss goals by increasing satiety levels and helping you feel fuller longer, according to the李纳斯鲍林学院.
解决方法：午餐可以选择含瘦肉蛋白的食物，如鸡胸肉、豆腐、豆类或鱼，并搭配富含纤维的食物，如蔬菜、全麦食品和豆类。