You should not completely cope with appetite – this is a signal from the body that it needs additional energy. And by depriving it, we deliberately change its normal work. But there are situations when energy is given, and external factors and habits push us to the refrigerator. How to deal with an uncontrollable, irrepressible appetite?
- Eat often in small portions. Fractional meals fill you up and help fool your on-the-go snacking habit.
- Breakfast is hearty and varied, balanced – protein, fats, and carbohydrates.
- Snack on fruits and berries, for a start, not paying attention to the amount of sugar. Fiber in fruits will help you stay hungry for much longer.
- Prepare lunch the day before so that when you are already hungry, there is no temptation to eat unnecessarily. Lunch should be hearty, hearty and hot.
- Dinner should be light and early, in any case, you should get used to the fact that your belly will not always be full. Well fed – yes, but no more.
- Do not pamper yourself on holidays “from the belly”. Allow yourself more than usual, but do not tease your appetite with temptations. Remember: food does not grow legs, tomorrow it will be available to you again. But your previous weight and well-being after the party is unlikely.
- Alcohol increases appetite. And a lot of alcohol destroys self-control.
- Condiments and spices, sauces and marinades also increase appetite and thirst, make them “animal” when it seems – burn it all with a blue flame, eat now, and start controlling tomorrow.
- Arrange fasting days – in them the body learns to be on limitations and not perceive them as a disaster.
- Do not get carried away with special additives that reduce appetite – they are addictive and without taking them, life will quickly go back on track.
- Get in the habit of snacking on protein foods. The more protein in your diet, the easier you lose weight and feel fuller.
- Love yourself and spoil yourself: a small dessert every day is better than a whole cake once a week.
- Be able to forgive yourself for breakdowns and “work off” them with less high-calorie food. Ate a pie – skip the next snack.
- Taming hunger does not tolerate haste, act slowly, reducing calories gradually.
- Eat slowly, chewing everything thoroughly. Do you remember that the satiety signal reaches the brain after 20 minutes?
- Don’t taste food while cooking. You can check for salt, but you should not bite with leftovers.
- Drink water – your rate per day and a glass before meals. This will drown out the feeling of hunger for a while.
- Try to restrain impulsive attempts to eat something before eating. Learn to wait for a normal meal instead of snacking on candy.
- Forgive your breakdowns – life is not limited to appetite control. Failed, turned the page and go on. Look for motivation in the examples of others, if someone could – you will definitely do it!
- Do not eat in front of the TV or reading a book, or in front of monitors. This way you will not control the amount you eat, and your stomach will get used to absorbing more and more.
- Do not finish eating for the sake of “sorry to throw away. As soon as you feel full, set aside the plate, and next time add less. Better to eat the supplement later.
- Don’t look for calming and stress relief in food. Work out other ways to deal with stress for yourself – walking, herbal tea, calling a friend.
- Use spices that dull hungermint, vanilla, cinnamon, and chili.
- Falling in love with exercise and an active lifestyle will help take up time and distract attention from the endless consumption of food.