Are you always hungry? Often we eat without need, to entertain ourselves or for anxiety.
It's a common problem and that's why I'll explain What can you do to not be hungry In 15 tips. I will explain some tips and tricks that you can apply as soon as you finish reading this article.
On the other hand, you may often feel like eating, but you also suffer from being overweight. In that case, you can also benefit from certain ways you can do to lose your appetite and start slimming.
The biggest drawback of feeding yourself when you are not hungry is that it ultimately leads to more problems: it makes you feel guilty and lowers your self-esteem.
On the other hand, those extra calories can seriously damage your health and lead you to being overweight or obese.
When glucose levels are low, the liver sends signals to the Hypothalamus To replenish them and that's when we get hungry.
The problem is when we go to eat without even wanting to feel those signals, or making it to the slightest sign.
1-Choose foods high in fiber
Foods with high fiber content Are low in calories and increase the sensation of satiety. Among others, some are: wheat bran, Chia , wholemeal bread, green peas , Carrots, lentils, chickpeas, peanuts or almonds.
2-Drinks first water
It is a habit that I have become accustomed to and I have been practicing for some months when I read it in a book.
A good test to check if you are hungry is to drink a glass of water and wait 15 minutes to observe if you are still hungry.
Likewise, dehydration causes hunger, therefore it is necessary to always be hydrated. It is recommended to drink 1.5-2 liters per day of water, more in summer.
3-Are you hungry to eat an apple?
This tip will listen to you on TV. If you are not hungry to eat an apple, you are not supposed to eat a steak, pasta, or any other dish.
4-Eat in small plates
In a recent study, participants ate more calories when presented with food on a plate and with a napkin (as a sign of the time of eating) than when presented in a plastic dish (ie, sign of an appetizer Or a snack).
5-Serve less
A common problem is that they usually eat more than necessary, they usually serve too much food.
One solution is that you get used to serving less. For example, instead of putting a huge chop on the plate, put one that is half. Or instead of putting two fillets, put one.
6-Get enough sleep
Little sleep is known to increase appetite and food consumption. So sleep the recommended hours, which are the best that come to feel energized and awake. Read this article If you want better sleep tips.
7-Eat more slowly
With the lifestyle of the Western world it is often eaten too fast and barely gives time to feel full. If you eat more slowly, you will be able to observe the sensations of your stomach and feel if you really are hungry. Not only this, but you can avoid eating impulsively and avoiding inadequate amounts and foods.
8-Eat fruits first
This is another habit I've been practicing for over a year.
He used to eat a lot of first and second courses before and he was so sated that he did not feel like eating fruit.
I heard that, in order to digest better, it is advisable to eat a fruit first and then continue with the first course. In addition to improving digestion, if you eat a fruit first, you have made sure to eat the healthiest food first (these are the Best Anti-Cancer Foods ) And you will be less hungry to go on with less healthy foods.
9-Meditate and focus on food
One of the Benefits of meditation Is that it helps to lose weight. But not only that, but it will help you to know better the sensations of your body and to control them.
In addition to being able to practice meditation for 10-15 minutes a day, it is advisable to focus on food instead of being more aware of the television.
10-Avoid images of delicious foods
A study of a neuroscience journal ( Journal of Neuroscience ) Showed that seeing images of delicious foods led to the activation of the brain's reward center and thus to feel more hungry.
11-Avoid the sugar
Consuming sugar can alter the hormonal balance of your intestines, slow the production of leptin (appetite-suppressing hormone) and increase ghrelin (appetite-stimulating hormone).
12-Wash your teeth right after eating
Surely after brushing your teeth you are less inclined to eat and get them dirty again. If you finish eating and you brush your teeth, you will avoid eating unnecessarily.
13-Avoid the salt
Salt leads to dehydration and there are many people who are unable to distinguish hunger from thirst.
14-Do not go where others eat
Often at work breaks or in a class people eat junk food and often at inappropriate times. It is likely that you join, so to avoid it, you can do another activity or at least be aware that it can affect you to avoid it.
15-Do something to distract yourself
When you feel the sensation of hunger, despite having eaten recently, you can exercise, some activity, read or anything that allows you to distract and forget the sensations. Normally, if you immerse yourself in the new activity, you will forget the sensations and you will lose the desire to eat.
And what has served you not to be hungry? You can comment more below. I am interested in your opinion! Thanks!
Source image http://www.flickr.com/photos/miss_pupik/66140279