It has long been known that in order to lose weight, you need to eat less and move more. But it's not so easy to take and stop eating. The treacherous feeling of hunger seems to be deliberately aggravated and gnaws at a losing weight with a vengeance at any time of the day or night. Do not despair, it is quite possible to learn how to manage your appetite. You just need to know how.
Instructions
Step 1
When the body lacks energy and building material, brain receptors produce signals that stimulate the production of gastric juice, a person begins to feel hungry. Deciding to lose weight, you expose the body to stress, while the appetite grows incredibly and it becomes so difficult to resist the temptation to eat one tiny pie, that very tiny piece of cake or this microscopic candy. As popular wisdom says, appetite comes with eating, and so small pieces turn imperceptibly into huge portions, instead of losing weight, you gain new kilograms and there seems to be no way out of the vicious circle.
Step 2
To get started, learn to distinguish true hunger from the desire to eat. If you only want to eat "this cake" - this is not hunger, this is indulgence of weakness. A truly hungry person agrees to eat anything - soup, porridge and even a sandwich with a leaf of lettuce. Only eat if you are really hungry. Try to eat healthy foods that are high in protein and fiber.
Step 3
Do not decorate your food, there is no need to whet your appetite, your goal is exactly the opposite of that. Do not season food with spices, herbs, or hot sauces. Spices irritate the walls of the stomach, prompting them to secrete even more gastric juice. Eat slowly, chew food thoroughly, and stop eating before or immediately after you feel full. Refuse to eat dessert, sweet you will cause an unnecessary jump in blood sugar. After eating, immediately leave the table so as not to be tempted in vain.
Step 4
If there is still time before your next meal and you are already hungry, take a glass of water in slow sips. People sometimes mistake thirst for hunger. In case the water does not help, arrange a small snack, but only a small one. Eat a carrot, pear, apple, or any other fruit or vegetable. The main thing is that it is not very acidic and contains a sufficient amount of fiber, which will be processed by the stomach.
Step 5
Sugar-free acidified drinks are good for relieving appetite. A teaspoon of apple cider vinegar or lemon juice diluted in a glass of water will dull hunger for a long time, but such drinks can only be used by people with a healthy stomach, so check with your gastroenterologist first.
