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You eat 5 times a day, follow the diet, and still feel hungry? This is normal at first: the body has to get used to the smaller portions. Here are simple tricks to help you stick to your diet and cheat your hunger

There is no need to cheat, at the beginningweight lossalmost everyone is struggling with bouts ofhunger . The first 2 weeks are the worst. It takes about this time for the stomach to contract and adapt to less food. What to do to endure this time better and get used to the new lifestyle?

Losing weight: eat according to your biorhythm

The basis is 5 meals a day. If you are a lark, compose your menu so that breakfast is more energetic than dinner. When you are one of the owls, eat a caloric dinner. The body will burn everything until the night, and you will not feel hungry.

Losing weight: always have something to drink on hand

It can be mineral water with lemon, herbal or fruit tea, vegetable juice (no sugar!). And when between meals you feel that you need to eat something, think for a moment whether it is really hungry, not nervousness or … boredom. Try to do something else, start to move, breathe deeply. If this does not help, you can conscientiously eat a carrot, apple or grapefruit, a piece of crispy bread, a cup of natural yoghurt with bran. You can also usedietary fibertablets, which swells in the stomach and suppresses the appetite. Just remember to drink plenty of water.

6 ways to get rid of hunger he althily

Losing weight: eat slowly, enjoy every bite

Eating is supposed to be a nice ritual, so it's important to eat in a relaxed atmosphere and take your time. Carefully bite each bite - then the brain will receive a signal earlier that the hunger has been satisfied. During the meal, do not read or watch TV because you will not notice this moment. If you leave the table feeling hungry, drink a glass of carrot, red beet or vegetable juice an hour before or after your meal - they will fill your stomach and reduce your appetite. If you experience hunger pangs in the evening, brush your teeth right after dinner. This will help you to stop yourself from snacking on bedtime. If you get very hungry before going to bed, you can only eat one vegetable:fresh carrots, green cucumbers or peppers.

Losing weight: instead of eating stress with sweets, learn to relax

It has been proven that stressful situations are accompanied by increased production of norepinephrine - a hormone that induces the appetite for sweets. The carbohydrates contained in them are involved in the production of serotonin, which improves the mood. In addition, during stress, more cortisol and neuropeptide Y are released - hormones responsible for the accumulation of belly fat, and the production of leptin, which makes you feel full, is reduced. Therefore, while losing weight, make sure you relax. Meet friends, go to the movies or take an aromatic bath. As a last resort, eat 3-4 apricots or prunes or a tomato when the sweet tooth is still on your way (it provides a lot of chromium, which reduces the sweet tooth). You can afford a few almonds from time to time - they contain nerve-soothing magnesium. You can also find it in whole grain bread, lentils, peas, hazelnuts.

Remember that after 10-12 weeks the weight stops dropping

If you are following a diet, don't worry about not losing weight anymore. During this time, the body adapts to the new weight and less energy. Do not be discouraged and do not give up on the weight loss program - with time you will continue to lose kilograms.

According to an expertDominika Kurnicka, owner of TwójTrener.pl

Regular training

The most important thing is the variety of exercises and their variety. Repeating one thing many times gives a negligible result. Keep practicing (taking short breaks) until your stomach feels lightly burning. It is best to exercise on the same days (at least 3 times a week) at the same time. Then, metabolic memory is created and at this time the body releases the right level of hormones necessary to burn fat. Regular training builds up a habit of exercising and relieves stress. During exercise, endorphins are released and we feel pleasure.To lose weight, you need to exercise at least 40 minutes (only after 30 minutes the body starts to burn fat effectively), at an even and moderate pace, faster in the proper phase, performed together with exhalation (e.g. bend) , slower when returning to the starting position.

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