How to reduce hunger and lose weight

 

Have breakfast

After a long night break, the body needs to replenish its strength and energy. And if, instead of a full breakfast, tease an empty stomach with a cup of coffee, there is a high risk of constantly breaking into snacks and overeating in the evenings.

Drink plenty of fluids

Water helps to assimilate nutrients, removes toxins from the body, protects joints from unnecessary stress. Therefore, it is so important to quench your thirst in time. Drink clean water and non-carbonated drinks without sugar, and eat more fruits with a high water content. To reduce the urge to eat, train yourself to drink a glass of water 20-30 minutes before meals: we often confuse the feeling of thirst with the feeling of hunger. In addition, drinking water before each meal helps older people fight overweight and prevents obesity in children.

Eat foods that reduce appetite and suppress hunger

After a full meal, you should stay full for a long time and not think about snacks at all - then tight control of appetite for weight loss will not be needed. To do this, include high-content foods in your diet:

• Protein : eggs, cottage cheese, milk, unsweetened yoghurts, chicken and turkey fillets, whole grain bread, salmon, tuna, shrimp, beans, peas, soy, spinach, parsley, almonds, cashews, pumpkin seeds, chia.
• complex (slowly digestible) carbohydrates, in particular fiber : oatmeal, buckwheat, brown rice, lentils, peas, beans, soybeans, bran, nuts and seeds, dried apricots, apples, grapefruits, avocado, raspberries, strawberries, blackberries, spinach, mushrooms, dark chocolate.
• omega-3-polyunsaturated fatty acids : seafood and fatty sea fish, pumpkin and flax seeds, walnuts and peanuts, Brussels sprouts and cabbage, spinach, parsley, pumpkin.

Avoid unhealthy snacks

Killing your appetite to lose weight is not a good idea. Buns, cookies, and other fast carbohydrate foods can dull hunger for a short time. The magical feeling of fullness will quickly pass - and after a while you will feel like eating again. You will have to repeat the procedure over and over again, accumulating extra calories and pounds.

Fast carbohydrates are good after strenuous exercise. In other cases, instead of a bun, it is better to eat fruit, a handful of nuts, or drink a smoothie.

Do not torment the body with rigid diets

Smooth skin, strong nails and hair, toned muscles, proper bowel function ... To maintain beauty and health, the body needs resources - proteins, fats, carbohydrates, vitamins and minerals. And he takes them not from the air, but from the food he eats. Therefore, a diet to lose weight should not mean BJU restrictions, but a complete, balanced diet. If you limit yourself, then in fast food and sweets.

Keep a food diary

This beneficial practice helps to form healthy eating habits. Enter information about the food eaten in it to track the daily consumption of BJU, the calorie content of food and personal progress. A diary will help you control your appetite and avoid overeating.

Enjoy the process, not the result

Shift your focus from weight control and WHAT you eat to HOW you eat:

• try to eat in silence - during conversations and TV shows, we eat more than necessary by inertia;
• eat slowly, chewing well on each bite;
• pay attention to the little things - the beautiful setting, the atmosphere around.

Do you like to cook? Look for unusual recipes, try new combinations and presentations to get the most out of the cooking process.t is easy to compose your daily diet: a variety of options for breakfast, lunch, dinner and snacks with an indication of BJU, calories and detailed recipes. Make sure healthy eating is tasty, simple, and varied.

Learn to be distracted

Instead of going to the fridge, have a glass of water, do some exercise, take a walk, get a massage, or just relax. Maybe you're just thirsty or trying to eat away boredom and stress.

Change dishes

How to eat less? From small plates with small spoons and large forks: it is physically impossible to eat a lot this way. The main thing is not to go for a supplement. Color also affects appetite: try to choose dishes in calm, cool shades.

Listen to yourself

Eat when you are really hungry, not just for company. Finish the meal with a feeling of slight hunger: satiety does not come immediately, but 15–20 minutes after the start of the meal.

Get enough sleep

Due to lack of sleep, the level of leptin (a hormone that regulates appetite) decreases and the level of ghrelin (the hormone of hunger) rises - hence the constant desire to eat. In addition, purely psychologically, I want to compensate for the lack of one with an excess of the other, so many people are used to seizing a lack of sleep.

Go in for sports

Physical exercise:

• regulate the level of hormones and proteins of "hunger";
• promote the release of adrenaline, which suppresses stress;
• tone the body and increase the effectiveness of any diet;
• help weight loss.