Have you always wanted to lose weight, but your obsession with unhealthy foods is holding you back? We’ll teach you how to control your “wild” appetite, overcome your food addiction, and learn to eat less.
1.If you just ate a big meal but are still hungry, you probably think… you’re thirsty!
In this case, doctors recommend drinking a glass of water and waiting 10-15 minutes. If you still have the urge, you can start eating.
2. Nutritionists recommend eating at the same time.
This way, your brain will adapt to your eating habits and send “hunger” signals at the right time. Over time, the urge to snack at the wrong time will disappear.
3.“Eat your meals and don’t leave your energy behind”
this is what our parents, especially our grandmothers, taught us when we were little. That’s why most of us don’t get up from the table until the plate starts cooking. Warning: Secret secrets of foreign stars! Try eating with cutlery that is the size your child would use (we’re not kidding). A normal portion on a small plate will seem big to you and you will feel like you’ve eaten more. Use a spoon or fork instead of a ladle or spoon. By eating small meals, you will not overeat.
4.When eating, you should happily chew all your food, slowly and thoroughly.
The truth is that it takes a little longer for your brain to register that you are full. First, the food fills your stomach and then a special signal about satiety is sent to the hypothalamus (the part of the brain that controls hunger). In this problem, there is a time delay in reaching point A from point B, so when you eat fast, you miss the satiety period and sit at the table with a weight in your stomach. Do you want it?
5.The “don’t eat anything after 6 pm” rule is outdated, but many girls still believe in its magical effects.
At night, hunger overcomes your will and you forget to reach for the refrigerator. Nutritionists recommend: It is best not to eat 3-4 hours before bedtime (during this time, the food has time to be absorbed by the body). So if you go to bed at 23:00, you can eat salad or low-fat cheese until 21:00. (Yes, it is best not to eat pasta, especially desserts).
6.Think about it, how often do you watch your favorite series or look at ads on your phone while eating?
Many people even install a TV in their kitchen to make mealtimes more enjoyable. A trip to the movies wouldn’t be complete without popcorn and crispy nachos. Nutritionists around the world agree: When we look at the monitor, we lose control of how much we eat. Put down your electronics and step away from screens, and you’ll find you eat less.
7.Scientists have found that the color of food affects appetite.
According to research, people who eat from black, brown or dark green plates feel full faster. However, everyone’s favorite white dishes can make you hungry. Food looks more attractive in backlight, so dishes served on white plates are eaten whole. Another color that doesn’t look good in your photo is red. In addition to increasing hormones, it also increases appetite.
8. If you do not have time to eat during the day and you need to prepare snacks, you usually eat a lot at night. To avoid this, you need to eat more often – 5-6 times a day. This way you will not be hungry before dinner. In addition, some foods can normalize metabolism, which often affects overweight people.
9. A strange but very effective way to force yourself not to “snack” during the day.
Just brush your teeth after every meal. You don’t want to ruin the mint flavor that remains in your mouth after brushing your teeth and will stay there until your next meal.
10.When your cupboards and fridges are full of delicious food, it can be hard to resist the urge to eat.
So if you want to analyze your diet, you first need to analyze your kitchen. It is best to keep cookies, chocolates and snacks out of sight, for example, apple juice. So when you are hungry, the first thing that comes to mind is a healthy snack that will not add inches to your waist.
11.Many people eat when they have nothing to do or are under a lot of stress. However, the best way to reduce stress and anxiety is not through diet. Psychologists recommend: Find an activity that will distract you and prevent you from eating unhealthily. You can start a journal or buy a stress-busting book. When you write or draw something, your brain focuses on the process and you forget about hunger.
12. It is no secret that good sleep is the key to beauty and health.
But few people know that it can affect our appetite. When you sleep less than the required 7-8 hours a day, your body will be weak and will try to compensate for the lack of “battery” by eating. Our brain sends us signals of hunger, but in fact, all we need is rest.