How To Control Your Hunger?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Statistics show that strict diets are useless and can sometimes even be harmful. With their help, about 55% of those who wish can achieve the desired result. Unfortunately, after a while the weight returns again, and often can be much more.

Leading experts in the field of proper nutrition believe that to lose weight, you do not have to limit yourself to everything. It is enough to learn to recognize and interpret the signals of your body.

To this end, it is important to remember that hunger can be different. This, in turn, means that the ways to satisfy it can also be different. So, how to learn to control your appetite?

Visual hunger

The eclair in the pastry shop literally calls you Eat Me. Examining cookbooks causes more salivation. In short - you are not hungry in these moments, you are just experiencing a purely visual hunger. Leading experts in the field of nutrition believe that the type of food provokes the release of hormones and insulin. This in turn sharpens the appetite. How to learn to control visual hunger:

* Try to switch your attention and "eat" something else with your eyes, such as the magnificent landscape. Maybe that will be enough and the hunger will disappear;

* Serve your food always beautiful and attractive, so you will satisfy your visual hunger in advance and various temptations will not attract you so much;

* Before you sit down to eat, better look at the food on your table, not in your smartphone. In this way you will be able to experience pure visual pleasure from the food, and then you will not eat so much.

Olfactory hunger

One can distinguish thousands of different flavors and often even enjoy the aroma of food more than its taste. Appetite can be greatly increased by the aroma of delicious dishes. Here it is how to satisfy your olfactory hunger:

* Before eating, enjoy the aroma of all dishes on the table;

* During meals, concentrate on the aromas - inhale and exhale, satisfying your olfactory hunger;

* Regularly do aromatherapy with your favorite notes - vanilla, cocoa and others - enjoying the emotions they provoke in you.

Physiological hunger

When you are really hungry because, for example, you missed breakfast or lunch, then we are talking about physiological hunger. In these moments you can even become more irritable. To satisfy this kind of hunger, you can try these tips:

* Learn to distinguish physiological from other types of hunger. It is also important to eat 3 times a day, and between them you can eat some fruit, for example. It may be difficult at first, especially if you are used to eating constantly, but over time you will get used to it;

* You should not confuse hunger with anxiety, as it can also cause mild stomach cramps. In addition, often when a person is nervous, for example, he may want to eat, but this is not real hunger, and just nervous stress can have such an effect;

* Eat slowly, paying attention to all the signals that your body sends. This way you will be full much faster;

* You can stop in the middle of lunch to assess your strength. And remember that, unlike children, adults can easily not eat everything if they have eaten.

How to control your hunger?

1. Plan your diet in advance

To choose useful products and you can to control your appetite more easily, you should invent your menu for the next day every night, taking into account the snacks.

2. Eat enough vegetables and fruits with each meal

Everyone knows about the benefits of these products, as well as that they contain many useful nutrients that the body needs to function properly.

3. Drink more fluids

Our body is 60% water. One simply cannot live without it. Experts even advise you to start your day with a glass of water before meals. This will improve blood circulation, activate the digestive process, charge you with energy, and clear your mind. Also - make sure you drink enough water 30 minutes after each meal.

4. Try to eat slowly

Take your time and eat slowly. This has a number of advantages, such as - you will not overeat, and you will also experience much greater pleasure from eating.

5. Tame your hunger hormone

It is responsible for the appearance of appetite, and if you manage to learn to control it, you will be able to lose weight much easier, because you will not overeat. There is a secret weapon against the hunger hormone, namely - make sure you sleep 7 hours every night. The reason for this is that when you do not get enough sleep, it increases many times and it is at these moments that you start overeating uncontrollably.

By following these simple and easy tips, you will be able to do it much easier to control your hunger. And remember that if you want to lose weight, you need to combine proper nutrition with regular exercise.