10 tips for those who eat and can’t stop

If people only ate when they felt hungry, they would never worry about extra pounds again. But often the reason for a snack or a full meal is not the natural need of the body, but the desire to calm the nerves, overcome boredom. Very often people confuse thirst with hunger, they get extra calories, although they could get by with a glass of water. So day after day they consume a large amount of extra calories, which then settle in folds on their sides, on their stomach. And now the figure is far from perfect. Only if a person is used to eating all the time, he needs a special method of losing weight. He will not be able to sit on diets, constant restrictions will lead to a breakdown. However, there are little tricks that will help you gradually switch to proper nutrition.

10 Eat more fiber

Fiber is a plant fiber. The human body is not able to digest them, so it seems that there is no sense in fiber. In fact, it removes toxins and other harmful substances, among which there are fats. In addition, foods rich in fiber are very beneficial for the body. They normalize stools, lower cholesterol, slow down the absorption of sugar. The largest amount of fiber is found in vegetables and fruits. Cabbage of any kind is rich in it: white cabbage, Brussels sprouts, broccoli. The record holder is corn. Among fruits, oranges, pears, avocados contain a lot of dietary fiber. If you want something more satisfying, eat legumes, whole grain bread. The daily norm is calculated simply, for 1000 calories – 14 grams of fiber.

9. Add more protein.

Protein creates new cells. It is called the building material of the body. But protein has another feature, when it is used, it is easier to control appetite. If you choose protein-rich foods for breakfast, don’t forget to snack before lunch. Proteins come in both plant and animal origin. On this occasion, disputes still do not subside in the world. Nutritionists and healthy lifestyle followers cannot agree on which proteins are healthier. And yet, dairy products and eggs are absorbed the fastest. In second place are poultry meat and some types of fish. The third place is occupied by legumes and cereals. Combine proteins of different types in one meal, then you can control your appetite. But do not overdo it, an excess of protein will not lead to anything good.

8. Eat alone (no TV, etc.)

According to statistics, a person who eats in a pleasant company eats much more than when alone. During conversations, he does not control the amount of food, and the body gives a signal of saturation too late. It is better to dine alone, if of course you have such an opportunity. Just do not turn on the TV and do not pick up the phone, so you will eat even more. In order for the saturation process to go faster, not only the amount of food is important. Beautiful presentation, smell, taste – you should enjoy food, and not just throw it into your stomach. You can enjoy one piece of cake, it is not necessary to eat it whole. But if you do not concentrate on the process, nothing will work, you will want to eat more and more.

7. Understand what overeating is about

Most people eat to cope with boredom or stress. Therefore, you should analyze your diet and understand if you have similar situations. If you find yourself eating more when you’re bored, find yourself a hobby. Leave home, go for a walk in the park, go shopping. When you get positive emotions, the desire to eat something tasty will weaken. If overeating is associated with stress, you need to look for another source of calm. Next time, try to distract yourself, call a friend, turn on the music. If overeating is not associated with psychological problems or boredom, get tested for hormones. The causes of overeating can be health problems, as well as banal lack of sleep.

6. Do not eat from the original packaging

If you buy large packages, then at least do not eat from them. Ice cream, chips, cookies, candy, all of these foods are high in calories. If you decide to treat yourself, first look at how many calories 100 grams of such a treat contains. Look for how long you can burn those calories. And now you can take a small plate and put yourself exactly as much product as your conscience will allow you. One candy or 100 grams of ice cream will be enough, but if there is a whole package in front of your eyes, you will still eat more than you wanted.

5. Don’t give up all your favorite foods at once.

Most people who decide to take the “path of correction” refuse their favorite food. They do not allow themselves the usual sweets, macaroni and cheese, ice cream and yogurt. Only after a couple of days, many break down. This happens because a person cannot live by limiting himself in everything all the time. He wants to please himself. People love delicious food, there is nothing wrong with that. Allow yourself small weaknesses, but the rest of the time eat right. Then a piece of pizza or half a chocolate bar will not add extra pounds to you.

4. Consider your weaknesses

Everyone has different tastes, so you need to determine what is your biggest weakness. Someone is crazy about sweets, someone cannot live without snacks, and someone cannot live without hamburgers. Find a worthy alternative to your favorite products. If you like sweets, eat dried fruits or make the “right” candies. If you love McDonald’s food, you’ll have to make do with homemade sandwiches made from whole grain bread, chicken, and vegetables. Don’t keep foods at home that you can’t resist. If the desire is irresistible, buy one serving, do not buy food in reserve.

3. Replace sugary drinks with water

Sweet carbonated drinks are very harmful. Everyone knows this, however, they are still in great demand. Replace them with plain water. You will immediately notice that your appetite has decreased. In addition, by switching to water, you will greatly reduce the number of calories consumed, there are a lot of them in soda. If you do not like ordinary water, experiment. Add lemon, mint leaves. This water does not contain calories, but it tastes very good.

2. Choose foods with a low glycemic index

Foods with a high glycemic index raise blood sugar levels. Increased risk of overeating. Everyone has probably tried to give up sweets. Usually it happens like this: a person does not allow himself sweets for several days, then breaks down, eats a large chocolate bar. But he does not feel satisfied, he feels that he wants more chocolate. Pastries, sweets, potatoes have a high glycemic index. You don’t have to cut out carbs completely. Just choose foods with a low glycemic index.

1. Replace bad habits with good ones

If your habits are related to food, review them. For example, you like to drink tea with sweets in the company of friends or eat ice cream in front of the TV. It is not necessary to give up these bad habits, it is enough to replace them with useful ones. Swap candy tea for a delicious green or herbal tea. Of course, no candy. Replace ice cream with fruit ice, it is not so high in calories. Instead of beer and chips, order yourself a glass of good wine. Thanks to new habits, the number of calories consumed will decrease. You yourself will not notice how to get rid of extra pounds.