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Our body works like in the Stone Age. You want to fill up and make as many supplies as possible for a rainy day. With every diet that drastically reduces calories, we give him a signal that he cannot be sure of a steady supply of food. Therefore, he is doubling his hoarding efforts. This way you can lose weight until the end of the world.
Very often we do not eat at allhungerjust to improve ourselveswell-beingand to experience positive emotions. At a social gathering to celebrate success or mourn a failure, often out of boredom. And the more we eat - the more it growsappetite .
Brain satiety training
If we want to reduce our appetite and stop overeating, we first need to train the satiety center in the brain. This can be done by skillfully composing meals, changing your habits and increasing the awareness of your own feelings and the reasons why we reach for food.
Buy smaller plates. For large ones, you will always use larger portions and consume more calories. Check for yourself that you will be satisfied with a portion from a smaller plate.
» Love vegetables. If you imagine your plate as a clock face, the portion between 12.00 and 16.00 should be full of vegetables. The fiber contained in them will saturate us faster.
» Eat soup or salad before the main course. Then you will eat 15 percent less main course.
» Always have apples at home, at work and in your purse. When you feel hungry while shopping in a supermarket, you suddenly feel like eating at work or you feel like eating a little something while watching TV - grab an apple. It's better than dried fruit.
» Cheat your hunger with water. In a restaurant where the very names of dishes and desserts are so tempting that you would eat anything - be sure to order water first and drink a full glass before your meal. You will definitely eat less.
» Eat fruit instead of drinking juices. Firstly, you will feel saturated, and secondly, you will consume less sugar, which disrupts insulin and leptin levels.
» Always put a leaf of lettuce, chicory, a piece of pepper or tomato on your sandwiches. You will eat less than if it is just bread with sausage or cheese.
» Choose whole wheat bread. The fiber it contains will saturate you faster and you will eat less sandwiches than whenyou will reach for white rolls.
» Eat slowly. When you are in a hurry, you eat up to 1/3 more before you get satisfied.
» Only enter the kitchen when you need to prepare a meal. There are so many tasty fragrances and nice snacks in even nicer containers. If you do not tempt your senses, it will be easier to control your appetite.
» Bury foods that are difficult to control consumption: nuts, almonds, dried fruit. If you reach for them, always put them on a plate or a bowl so that you are aware of their number. Only apply it once. The worst thing is repeatedly reaching for a few nuts or fruit. This way you can eat the whole packet unnoticed.
» When you want to reward yourself for success - do not go to a restaurant or prepare a feast. Come up with a different way of celebrating where food won't be the focal point of the agenda.
» Go for a gossip and a cookie with your friend before the walk (Nordic walking, gym or swimming). Thus the wolf will be satiated and the sheep intact: the greed will be satisfied and the calories burned. Because during physical exertion, the body will primarily reach for the last supply of food.
» When a cafe tempts you in the mall - order a fruit salad or a sorbet and water. Or put an apple in your purse. Such places were created for our temptation. We are to leave our money in them. But we can not leave our he alth.
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