как заставить себя не естьPeople who constantly eat a lot, gain weight and increase the risk of chronic diseases associated with overweight or obesity. Many find it difficult to change their eating habits and to force myself not to eat too much. Still, nothing is impossible.

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Practical tips

During the meal, use small plates, so you can control the consumed portions and to avoid too large quantities of food. According to research results, some color plates help to feast on, while consuming smaller amounts of food. In this case it is better to pick blue, or blue plates. During the meal, move the food bowls away. Put food to his bowl and move the bowl. This will help you to resist the temptation to put the Supplement. Leave all products in the kitchen instead of put on the table, everything prepared.

Purchase the scales or maroony glass, not to exceed the recommended levels. Each person has their own portion of food. Adults need to eat proteins at every meal. Include one or two servings of fruit and 3 to 4 servings of vegetables to your daily diet.

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Power by the hour

Avoid overly restrictive diets. Numerous diets and diet programs promise rapid weight loss over a short period of time. Such diets only exhausting you, make you feel deprived of food, and you can rush to the refrigerator. Too rapid weight loss – an unhealthy process. The recommended weight loss is 500g – 1kg a week.

If you want to lose weight, it is better to follow a balanced diet. It does not cause that feeling of hunger, and you will feel more full.

Do not skip meals. When you are trying to lose weight or you have a chaotic schedule, you are experiencing more hunger. As a rule, it is recommended to eat 3 times a day. Instead of the traditional three, you can divide the meals into 4-6 meals in small quantities.

Eat only when hungry. If you eat out of habit, even without feeling hungry, you will overeat and give your body more food than it actually needs. Learn to identify what you feel when you’re hungry for real. Typical sensations can be spasms in the stomach, feeling of empty stomach, slight nausea, slight dizziness or irritability. If you are not having such feelings, you may have other reasons. For example, if you are bored or have experienced stress. Try not to eat or snack, wait until you get hungry.

Thanks to sense of fullness the body helps to transfer. It is a signal that the stomach tells the brain that at the moment you no longer need food and you have enough energy for body functions. Many people instinctively continue to consume whatever is in front of them, despite the fact that hungry or not. Listen to your body.

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Meal

During the meal do not rush. Otherwise you risk to eat much more. The stomach needs about 20 minutes to send a signal to the brain about satiety. Try it after each piece to put the fork or do you SIP water to prolong the meal.

During the meal, refrain from entertainment. If during a meal you are paying attention to what is happening around them, namely the bright colors, loud noises, music or people, you may eat more than you need.

To reduce the amount of calories, try half a serving to replace vegetables. Fruits and vegetables contain small amounts of calories, which is absolutely not harmful, even if you consume it in large quantity. Even if after eating you feel hungry, do not rush to take Supplement, it is better to eat vegetables.

Drink plenty of water. Water is the main element for body functions. Besides, it helps to avoid overeating. Try to drink at least 2 liters of water or other liquid. This will help you to control hunger. Try to drink 1-2 glasses of water before meals. This will help to fill your stomach with calorie-free liquid, and you quickly filled.

Drink regularly between meals:

  • Herbal teas.
  • Green tea. It is rich in polyphenols and has antioxidant property that protects the body. In addition, it burns fat, has diuretic properties and improves the satiating hormones.
  • Once a day, apply one ampoule of magnesium.

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