2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
One of the main reasons people overeat or cheat on their diet is hunger. Hunger is the body's natural response to a reduction in dietary calories. Hunger control it is often the most difficult adjustment when starting a new diet plan.
Fortunately, there are many things you can do, to satisfy hungerwithout compromising on weight loss.
step 1
Learn to distinguish between actual hunger and the psychological desire to eat. If you eat for comfort, your body can meet these needs by increasing hunger. Admit to yourself that this is it false hunger.
Step 2
Drink a full glass of water when you sit down to eat, and then again between meals, instead of a snack or ingestion of high-calorie foods. Filling your stomach with water will entice it to feel full and will reduce your desire to eat. Drinking large amounts of water will also prevent dehydration, a condition in which the body often makes mistakes and accepts hunger.
Step 3
Eat regularly throughout the day, but avoid sugar or starchy snacks. These foods can cause a sudden rise in blood sugar levels that can cause hunger and other symptoms. Eating more often also reduces the intensity of hunger and increases your metabolism.
Step 4
Make your diet rich in fiber. Fiber requires more chewing than other foods. Fiber-rich foods allow the body to register satiety before overeating. Fiber-rich foods also take longer to digest than other foods, so you'll feel full for longer after a meal. Experts recommend eating high-fiber foods at the beginning of each meal. Apples, flaxseed and oatmeal are three healthy, high-fiber foods.
Step 5
Increase the amount of protein with each meal. Protein naturally suppresses appetite and will help you reduce hunger between main meals. Good dietary sources of protein include lean meats, poultry, fish, eggs, tofu, beans and peanut butter.
Step 6
Drink a cup of coffee between meals. According to the Mayo Clinic, caffeine is natural appetite suppressantwhich can to reduce hunger. However, excessive consumption of caffeine can lead to other side effects, so do not overdo it.
Step 7
Chew gum between meals, to suppress appetite and hunger you are. According to experts, chewing gum is especially useful for reducing the desire to eat sweet foods throughout the day. However, be moderate - chewing gum puts a strain on your jaw and can be harmful to tooth enamel.
Step 8
Try natural alternative remedies to protect and control your appetite. Guarana and St. John's wort can help you reduction of hunger and appetite.
Step 9
Ask your doctor for a prescription of medications that you can control appetite you.
Step 10
Don't miss breakfast. It is no coincidence that it brings the fame of the most important meal of the day. Prepare a healthy filling breakfast that will give you energy for the whole day.
Step 11
Don't miss lunch. It is a good idea to make a bowl of fresh salad with seasonal vegetables, seeds, nuts. It will satiate you and will satisfy hunger completely.
Step 12
Stock up on fruit. You know how there used to be a bowl of fruit on the table at home. Well, it's time to steal your mother's role and you prepare it for your table. Let there always be fruit before your eyes. If you have the opportunity, take it to work.
Step 13
As soon as you feel hungry and you have eaten soon, take a walk. Spending energy dulls the feeling of hunger. You can take a walk during the lunch break or walk after work. Try to move like this for at least 20 minutes every day.
Step 14
Pour your food into small plates. Visualizing a smaller amount of food will make the body get used to it and get full faster with a smaller portion.
Step 15
While eating, distract yourself for 10 minutes in some way - watch a video, have a phone call, run a washing machine or something else. When you go back to your unfinished portion, it will stay that way because your stomach will realize it's full.
Photo: curejoy.com
Step 16
Try aromatherapy. For example, if you want something sweet or more precisely chocolate, smell such a scent. There are a number of herbal oils that can also dull the feeling of hunger.
Step 17
Subdue your psyche by creating tension. Buy a scale - everyone knows that its presence at home is associated with continuous measurement. Wear tighter clothes - as soon as you feel tight, you will stop eating. Paste a photo, picture or minus sign and the desired weight you want to lose on the refrigerator. Let it always be before your eyes. All of these approaches are reminders of proper nutrition. It is not based on starvation, but on the contrary - on more frequent eating. Eat 5-6 times a day, but in small amounts.
Step 18
Emphasize home-cooked food, which is much tastier and healthier than semi-finished or ready-to-eat foods that you take outside. In addition, you should reduce alcohol, because it provokes hunger.
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