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About satiety - Am I full or not?

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Overeating has become a problem due to the availability of a variety of high-calorie foods and all sorts of goodies.

  • The problem of gluttony is inherent in us at the genetic level, since ancient times, when it was necessary to eat everything. In ancient times there were no refrigerators and supermarkets where you could quickly replenish food supplies.
  • The problem of overeating is associated with psychological factors. A person lives constantly in stress, and food is a natural process of getting pleasure. People dissatisfied with life are more likely to seize up their problems and emotions. We may not notice how we ate too much and gluttoned ourselves during boredom, gloom and fatigue.

Anonymous Bingers Test

These questions will help you determine the extent of your overeating.

  1. Do you eat when you are not hungry?
  2. Do you eat faster than 20 minutes?
  3. Do you feel remorse and guilt if you overeat?
  4. Do you often think about food during the day?
  5. Do you like to eat alone?
  6. Do you plan delicious food meals from time to time?
  7. With people, do you limit yourself in portions and the amount of food, and then, in solitude, catch up?
  8. Do you try to go on a rigid diet from time to time in order to lose weight faster?
  9. Does your weight affect your sense of life?
  10. Do the words revolt you when they say: “Use your willpower to stop your gluttony and overeating”?
  11. Are you still convinced that you can stick to your diet yourself when you want?
  12. Are you “covered” by a strong desire to eat in the evening or at night?
  13. Is food a way for you to escape worries and worries?
  14. Have you sought help from doctors or nutritionists about being overweight?
  15. Does your eating behavior make you unhappy?

Results:

If you answered yes to three or more questions, then you have problems with uncontrolled overeating.

If you answered “yes” to 7 or more questions - you are a real glutton with eating disorder.

20 tricks to stop eating too much

  1. Drink a glass of water 20 minutes before meals,
  2. Eat strictly by the hour,
  3. You should have at least 3 meals a day, do not refuse breakfast,
  4. Eat from a small plate (saucer),
  5. Do not watch TV or read while eating,
  6. Chew food slowly. Meal time should be at least 20 minutes,
  7. To eat from dishes of blue, brown or black color,
  8. Do not use seasoning when eating,
  9. Prefer healthy foods with a minimal calorie content,
  10. Stop treating food as pleasure
  11. Prepare food in advance and lay it in containers for each meal,
  12. 2/3 of your diet should consist of vegetables and fruits,
  13. To quench your appetite between meals, smell the citrus aromatic essential oils,
  14. After a small dose of alcohol, it’s hard to control yourself and you can easily gobble up again,
  15. Drink herbal teas for losing weight (they contain herbs soothing appetite),
  16. Weigh and control your weight daily
  17. Do not use mono-diets for weight loss, after them there will be a breakdown,
  18. Drink vitamins in the cold season and in spring, when there is a shortage of their intake from food,
  19. Keep a limited amount of food in the refrigerator, do not buy sausages and sweets for snacks,
  20. Use auto-training or read a prayer before eating.

How to get rid of night overeating and stop hiking to the refrigerator?

During the day, it is important to eat a balanced diet, follow a nutrition plan and not overeat.

  • Eat a hearty breakfast
  • During the day, drink clean water with lemon or herbal teas without sugar,
  • Watch the calorie content of your diet,
  • For dinner, eat protein foods (meat or fish cooked without fat) with vegetables,
  • The last meal 3 hours before bedtime (do not starve yourself after 18-00),
  • In the evening, refuse flour and sweets. They greatly raise blood sugar levels, after which a "strong" attack of hunger "covers".

Satiety, perceived as rubber.

What do I mean by satiety? This is when a person is full, when he eats a certain amount of food and enough for him. And everything else already leads to overeating.

In your satiety, you can add more food, albeit a little, but there is a clear conviction - so you can and will do so!

There is no feeling of full satiety in the body when even an extra spoon will cause overeating or even worse, nausea.

Therefore, there is regular overeating.

There is no trait that cannot be entered.

The line seems to be there, but it does not feel well, you can always move this line and step over.

Well, then let it be bad!

But then, she grabbed a little more pleasure, ate a little more and a little more, and as a result, she simply gluttoned!

Greed turns off satiety, and it seems that it will not be enough, this happens when a person is in a state of deficiency.

It is impossible! No more!

What bad words, they limit me, these words, and even more so the actions do not give me a feeling of complete freedom in my actions.

In principle, this is the reasoning of children, in addition, unintelligent children.

Just the other day, we went to visit relatives. Of course there was a delicious dinner.

One of the guests just left the hospital the other day. There was an attack of gallstone disease, a couple of days in the hospital, a sea of ​​droppers and everything seems to be fine, nothing hurts.

So, everyone knows that fatty, fried - you can’t! Especially after the attack.

Well ... it’s impossible for someone, but I’ll drink pancreatin and nothing, everything will be fine .... rolls and cookies ... .. also pancreatin will help ....

Honestly, I sat and was stunned ....

I remember I had a seizure, about 15 years ago, then I changed the boiled pork, I thought I would die in pain.

Then, for more than 5 years I have lard and boiled pork, I never took it in my mouth.

What does a person need to insert in his head so that he begins to think normally?

Sometimes, it seems that only a bullet will help (black humor).

Let us return to satiety and to “no” or “I can no longer eat”. What is satiety, after all, when a person can no longer eat, right? Or I'm wrong?

The only thing is that someone feels full at the time of overeating, and just then, nothing will fit.

I will try to answer my own question - why so?

There are no rules for satiety. How much should you eat to be full?

In my opinion, there should be a rule, its own rule:

"If I have eaten, then I no longer eat."

If there is no such rule, then you need to create it.

For some reason, the satiety settings were knocked down and now, a person allows you to eat as much as his eyes want.

And your eyes, as you know, would like to eat a lot.

All attention should be focused on oneself, on the stomach, on sensations.

I ate, felt full - we remember the rule: no more!

And if you can’t eat hard things, then thoughts will not be any seductive.

You can imagine your full stomach in the form of a glass of water.

When you have not added a little water to a glass, then this glass can be taken and water will not spill.

Yes, you can add some more and then it will be on top.

Can you pick up and take this glass when the water in it wedges?

It’s impossible to add a glass of water, as much as you want, it just won’t fit - it will spill over the edge.

So your stomach, yes, you can still add, but ... there will be a wedge.

The second point - why?

The easiest answer - I want to!

What do you want, momentary pleasure or a feeling of overeating? Yes, I don’t want to overeat, but I want pleasure, I want a tasty taste yet .. more .. and more ...

I have repeatedly written and talked about the fact that emotions, or rather, emotional dissatisfaction, rule here. It seems that if I eat a little, I’ll feel better, calmer, more fun or something else.

So, you need to strictly separate the emotions and pleasure from food. Set boundaries between goodies and emotions.

And yet, the moment - there is only delicious food for you. Only tasty, and not focus on healthy, but not tasty for you.

For example, a man has eaten cabbage soup, for example, then a second one, and he wants something tasty to grind after a cabbage soup and second. Well, habit, it always has been ....

My question is - were the cabbage soup and the second not tasty?

Didn’t get into your mouth, disgusting and not tasty?

It’s important to understand what good food is for you.

There is tasty, there is sweet, there is spicy - you need to sort through everything in your head, and know for sure.

After the main meal, many want sweets.

If there is not much sweet and there is no overeating, then why not eat it?

So, we need to calculate - how much food I need, so that later, without overeating, I can eat my cherished treat.

Here is an important point - without overeating!

You can change your habits only by yourself, through "no", no more. I'm doing something, but I'm not doing something.

And of course, emotions are to blame for overeating. Emotional state often disables the feeling of satiety. Therefore, in some people, during experiences, a large amount of food is absorbed.

The way out is not to allow yourself to plunge into acute emotional experiences. Namely, not allowing to plunge, to emerge without loss will be more difficult than to warn.

There is one problem - a feeling of satiety, a passing thing.

After some time, the person again wants to eat.

The thing is, after what time?

Take physiology, food in the stomach is digested within 3-4 hours depending on the composition, after that, the food lump goes into the small intestine and the stomach decreases.

When the stomach subsides, empties, there is a signal to the brain, but this signal is not very strong.

Because the food lump continues to be digested and absorbed into the blood, which means the glucose level is normal.

After a while, depending on the composition of the food, the glucose level begins to drop, and reaching a certain level, the hormone hunger ghrelin appears in the blood, which signals the brain that it is time to eat.

And a person begins to feel hungry.

This is normal, it turns out that a person walks full for about 5-6 hours.

20 minutes after eating, eyes stumble on sweets, then on fruit or a bun.

The brain is feverishly thinking about whether it has long been eaten or not?

Ahh ... sort of a long time ... let's chew ....

Then after an hour again and again ... .. a person does not feel full, therefore he eats! Often focuses on time, on hours - is it time to eat or not?

And if suddenly I feel hunger?

So this is generally a nightmare! My head will hurt, I will almost die of hunger, if we don’t eat for 2-3 hours.

Something, I broke up, it's time to finish.

But in the end, you need to answer the question - what to do? How not to eat well? How to refuse food if you are full?

  1. Create a rule - after eating, he told himself that he had eaten - no more food until the next meal!

The most important thing is to be faithful to your own rule, and then it will always be easy to refuse the offered food, even if someone is offended. For example, you don’t do what other people want? After all, you are trying to do the way that suits you?

So why, it does not concern food? The inner core of his innocence will always help steadfastly refuse if you are full.

And yet, remember your children.

Once you created rules for them - what can and cannot be done? You even punished them sometimes if they violated your rules. Now it's time to take on your own education J

  1. Understand which food is tasty for you and which not? And there is only delicious food, and to receive from it a sea of ​​pleasure!

Waiting for your opinions in the comments!

P.S.

I know that for some people, the most acute problem is emotions and stressful situations, and sometimes, just incomprehensible anxiety. It is emotions that create appetite, and as a result, extra pounds.

I want to help you, take the first steps towards changing your emotions.

I rummaged around in my bins, and found "3 tips on how to stop seizing your emotions." About two years ago, I specially recorded a small seminar on the topic of emotions.

There are only 3 tips, and several effective techniques that can be applied now without a deep analysis of causal relationships.

It seems that this week will be “Black Friday”, although, I do not really follow all sorts of sales ... but still ...

Therefore, for whom the problem of food on emotions is relevant, then you can buy "3 tips on how to stop eating emotions" with a small discount.

Order and pay at this link

Sincerely, Natalia Gnezdilova, psychologist, specialist in the correction of nutrition and eating behavior.

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Psychologist, specialist in the correction of nutrition and eating behavior. All articles of the author

How much to eat to lose weight or not gain weight? The question is urgent, many are tormented by this.

5 ways to speed up metabolism and lose weight! Why, some people eat a lot and do not get fat? A.

Why are we overeating?

Many are faced with such a thing as overeating. Very often, after dinner, we feel heaviness in the stomach, overcrowding. After all, giving up a piece of your favorite food is extremely difficult. It is proved that you need to get up from the table with a slight feeling of hunger. A person who eats less than he wants feels much better than people who do not adhere to this rule.

It is proved that a person who has not overeating lives longer. And people overeat not at all from hunger. In this case, he is guided by psychological motives. There are two types of hunger:

  • Physiological. It arises as a result of the biological, natural needs of any organism in nutritional components.
  • Psychological. It occurs against the background of mental shocks, emotions (positive, negative). Thanks to food, the body tries to cope with them, to suppress.

In the first case, a person expects the onset of satiety, in the second - calm. It is against the background of psychological problems that a person overeats. To get rid of this habit, you need to clearly understand this. This is the only way to set your saturation threshold. So, the body will receive everything that he wants, and the person will gain positive emotions.

5 basic rules to prevent overeating

Feeling of hunger is one of the most powerful instincts, which is practically beyond control. After all, food is the need of the organism itself. He will give signs in every way that he needs products. At such moments, few people think about healthy eating regimen. To quickly satisfy your hunger, we prefer fast food - fast food with lots of carbohydrates. Such food does not saturate, and we will start to use it in larger quantities. And very soon you can say goodbye to slender forms.

Prevent Hunger

In order not to overeat, you can not starve. Therefore, you need to eat often, but in small portions. This type of nutrition is called fractional. So, it is worth eating every 2.5-3 hours - 3 main meals and 2-3 snacks. This shows that in general a person eats 5-6 times a day. But, snacks should be useful - dried fruits, fruits, nuts, fruit or vegetable purees without sugar. These foods will saturate the body, and the feeling of hunger will not come soon.

Control your feelings

Few overweight people admit that they eat too much. And they are sincerely perplexed from where the extra pounds appeared. To take control of your hunger and weight, you need to keep a food diary.

The following data is entered into it:

  • Number of meals per day
  • Eating time
  • Product Characters
  • Calorie content
  • Serving Quantity

Thus, you can see the real situation and adequately assess it. Such observation will prompt a person to certain actions. After that, many reduce the amount of food taken by 1.5-2 times.A minimal amount of food brings satiety and pleasure.

Do not trust what you see

It is very difficult to determine the weight of food by eye. In any case, the subconscious mind will assure that 350 grams is 200 grams. Therefore, in the kitchen must be present scales. Other kitchen utensils play an important role. During the meal, it is worth using the same plate (small). In the future, with the acquisition of experience, it can serve as measured dishes. In general, nutritionists claim that the use of children's small dishes will very quickly get rid of the problem of overeating and excess weight.

Keep calm

Despite the fact that all thoughts are only about food, you need to maintain calm, psycho-emotional balance. The fact is that both the stomach and the brain are already accustomed to large portions. Panic and desire will provoke overeating. But calm, pacification will suppress this desire.

Calming herbal tea will help keep you calm. It is worth drinking as soon as hunger begins to prevail over common sense. Achieve relaxation and allow the practice of meditation, breathing control. If life is filled with multiple stressful situations, it is worth including foods with a high amount of B vitamins in the diet.

Do not hurry

Unfortunately, today's realities dictate to us their pace of life. Eating slowly and measuredly does not work. But, experts have proven that food on the go, fast food contribute to rapid weight gain. There is no satiety, a person begins to overeat. To avoid unpleasant consequences, it is recommended to follow these nutrition rules:

  • To eat only in a sitting position,
  • The cutting of products is shallow (so it will be possible to savor each of the multiple pieces for a long time),
  • Think only about the process of eating while eating (you can not eat in front of the TV, behind a book),
  • Eat as long as possible.

Recommendations as less is

To stop overeating, you need to feel true, physical hunger. For this, you need to refrain from eating for 4-5 hours. Perhaps during this period a person will not even get hungry. Thus, there is a chance to regain control of food addictions.

In order for the body to quickly enter the regimen, it is worth eating strictly by the hour. It is strictly forbidden to skip a meal or snack, to postpone the time of use of the product. Such a training will form the appearance of physical hunger. Not everyone can easily switch to fractional nutrition. Therefore, follow these steps:

  • Eat often. Eat every 3 hours. The portion of the main meal should be small. You can determine it by folding your hands. This is the size of each of us’s stomachs. Nutritionists recommend taking the fist as a unit of measure. So much food will fit into the stomach. All that is above is superfluous food, overeating.
  • Change your kitchen inventory. It matters not only the size of the plate, but also its color. It is best that the plate is pure white, transparent. Bright colors provoke appetite, induce overeating. As for the size, give preference to the saucer. After all, a full saucer and a full plate have different volumes. And eyes will already be full.
  • Drink water. The more water, the better. A person should drink a minimum of 1.5-2 liters of pure water per day. It will fill the stomach, which will reduce the size of the servings.
  • Do not eat in front of the TV. Distracted by watching programs, the brain simply ignores food. He does not get full. Therefore, we often overeat over TV.
  • Do something useful. Having risen from the table with the same feeling of hunger, get distracted by some business. Having occupied yourself with any activity, you will not notice how time has flown by, but you never ate.

As you can see, it is not difficult to maintain proper nutrition without overeating. You only need to train your body on a regimen. And reducing portions, satiety will come faster, for a long time.

1. Physiology or psychology?

Before a hand reaches for a packet of crackers or a sandwich with mayonnaise, you need to understand why you are hungry. After all, hunger can be physical or psychological. We begin to feel the first 4-5 hours after eating, it arises in the stomach and grows gradually. Physical hunger appears when it is necessary to saturate the body, it is easy to satisfy.

The psychological hunger is compensatory in nature, it is a protective reaction of the body to stress and failure, lack of love and communication. It can occur suddenly or be felt constantly, even after a plentiful meal. To stop overeating, you must listen to yourself and find the reason that the "body" wants to stick. By eliminating it, you can eliminate the need to fill the stomach randomly and for everyone.

3. Hunger does not touch

A hungry person wants to eat in general. If the desire arises to eat a chocolate bar or a leg of smoked chicken, it is likely that it has generated boredom, and it is quite possible to distract yourself.

Satisfy the real, timely hunger, it is necessary products with high nutritional value: meat and dairy dishes, cereals, raw vegetables, rich in fiber. Then the desire of the body to replenish the supply of proteins, fats and carbohydrates, vitamins, micro and macro elements will be satisfied.

1. A small plate

Serving size should not exceed two palms folded into the boat - this is the volume of a person’s stomach. The first life hack from overeating is associated with a change of plate. She must be small. A serving of food is perceived differently by a person on plates of different sizes: a large plate makes the serving visually less voluminous, a small plate visually increases the amount of food perceived by the eye. Compare:

The amount of food in the plates is exactly the same, but its perception is different.

2. Unappetizing colors of dishes and kitchen furnishings

It is believed that eating the most delicious of white plates. Food seems to us to different tastes in dishes of different colors - all these are mental games. Although the effect of the color of plates on eating behavior is an individual issue, it is still believed that dark blue, dull green and other cold colors make food unappetizing. According to some people, red stimulates appetite and does not contribute to self-control while eating, while others have a red color just like a traffic light on the road - stop!

Pick up small plates of the color from which you are not very pleased to eat, and watch how you stop overeating.

In addition to the color of the dishes, the color of the decor is important. Traditionally warm colors stimulate appetite, contribute to overeating. Cold colors of the kitchen help not overeat. This does not mean that it is time to make repairs. However, if there are problems with overeating, then you can choose cold blue tablecloths and other kitchen attributes as a life hack.

3. Vegetable holiday

Make it a rule to allocate half a plate to healthy salads or vegetables, especially on days with emotional stress, when you are tempted to "diversify" the diet with cakes and other troubles. Firstly, it is a contribution to health. Secondly, vegetables of various colors create a festive mood, and the brain receives a signal about the variety eaten. In addition, vegetable salads are low in calories (unless you overdo it with butter).

4. Sweet after a 15-minute workout (walking)

How I want to console myself sweet, especially on difficult days. It seems that the main meal gave saturation, but you see that you will tear and fall into overeating due to dessert. Often sweet is perceived as an antidepressant and, to some extent, a reward. Agree with yourself in this case that you will be awarded sweet only after 15 minutes of physical activity. Usually, even after a simple workout, you feel thirsty, but the craving for sweets passes. At the same time, you should gradually move away from rewards yourself (and, by the way, your children) with sweet food. Come up with other, more rewarding rewards.

5. Kefir and oat milk

When there is no time to fully eat and chew food thoroughly, use kefir or natural yogurt. Many combine these drinks with cinnamon, but not sweet drinking yoghurts! On lean days, you can use oat milk. Instead of throwing badly chewed pieces of food into the stomach, and after feeling the heaviness of overeating - when eating in haste, the brain does not have time to understand when the stomach has enough to eat - give the body a conscious healthy snack with high-quality and satisfying drinks.

Some people prefer to drink a glass of drink half an hour before meals to insure themselves against overeating. This does not work for everyone, it is better to drink water before eating.

6. Brushing teeth from overeating

Give yourself a toothbrush instead of a dessert! Overeating often happens in the evening, when a person is tired during the day, during these hours you need to be especially vigilant at the table. As soon as there were signs of satiety, but the desire to chew something does not stop - urgently to brush your teeth or treat with a mint rinse. Another option is peppermint chewing gum (no more than 5 minutes). Mouth hygiene is never superfluous, the mint taste will beat off the desire to continue the meal and overeat.

7. Tight belt

Try using a belt when your home lunch or dinner begins. Maybe it was not for nothing that in the old days everyone girded? I do not want to overeat at all when there is pressure on the stomach from the outside. Another option is to strain the abs muscles from time to time to catch satiety and stop overeating.

8. Change of hand

Notice that you are losing control of the table? In order not to overeat, shift the cutlery into an unusual hand for this — right-handed people in the left, left-handed people in the right. With this life hack, you turn on mindfulness when eating, the process will lengthen in time and you will be able to “grab” a feeling of fullness before overeating. Check, you will be able to reduce the amount of food eaten.

9. Water instead of a snack

Many heard the advice - "more to drink than eat." But in practice the opposite is true.

It is far from news that modern man often perceives thirst as hunger. If you feel like eating, drink a glass of water. If this is a real hunger, then in a few minutes the desire to eat will return with intensification. But if 3 hours or less has elapsed between meals, a glass of water is exactly what your body needed. This simple life hack from overeating gave harmony to thousands of people.

When choosing a glass for water, pay attention to the wide ones. The height of the narrow and wide glass may be the same, but in reality the vessel wider has a larger volume. From narrow glasses and mugs it is worth drinking high-calorie drinks - coffee and tea with milk, kefir and yogurt.

11. Chew for a long time so as not to overeat

The "focus" of the thorough mechanical processing of food has been known for a very long time. With the help of good chewing (fletcherism), you can reduce the amount of food consumed by half and stay satiated for a long time. Not to mention the extreme benefits for the digestive system and oral health. More on the science of chewing ...

One meal in the mouth should be chewed at least 32 times. Try to chew food thoroughly and you do not want to overeat.

12. Do not be distracted! (while eating)

Previously, the enemy of a slender figure was television, now computers, phones and tablets have joined it. It is difficult to maintain self-control when eating is the background for a conversation, watching a fascinating video. A person eats on average 15% more under such conditions than he wanted. The brain and stomach are once again disconnected. Arrange a strict taboo on the use of gadgets and watching TV while eating.

The purpose of eating is to satisfy hunger, but for this the brain and stomach must work together, roughly speaking, the brain must monitor what and in what quantities enters the digestive system. There is no way without attention.

That is why prayer before meals, during meals, and after meals is so important. It is amazing how prayer makes life harmonious to the smallest detail!

But how can you concentrate when there are guests at the table and a pleasant conversation? It so happened that in our country a person is liberated at the table. Have you noticed how difficult it is sometimes to talk away, while you are not standing at least a mug of tea? This is hard to fight. But there is a way out - to talk under tea, without touching the refreshments. If you set yourself up so that only tea is accompanied by a friendly conversation, then everything becomes easier. This life hack will help to maintain a confidential conversation without overeating.

13. Be distracted! (when the thought of food arises)

Specialists distinguish at least two types of hunger: physiological and psychological. Physiological hunger is natural, necessary to restore strength for life. Psychological hunger is the desire (need) to cause positive emotions through food. If for physiological hunger we really need food, then for psychological hunger, reassurance. Having received a signal from the brain about hunger, you need to analyze what kind of hunger it is? Physiological hunger is not quenched by water, accompanied by drowsiness, loss of strength, some with aggression and trembling hands.

The psychological is manifested by discomfort, thoughts about how wonderful it would be to console yourself with something tasty. Psychological hunger should be able to satisfy positive events - breathing exercises, walking, hobbies, self-massage, physical exercises, aromatherapy. When a person is able to distract in this way his inner “child”, which requires food for his emotions, he ceases to overeat.

In general, for people prone to psychological hunger, it is very important to work on the perception of food by the joy of life. The setting “food = joy” can and should be changed, for example, to “food = energy”, “food = medicine”, “food - annoying necessity”, etc.

For example, in order to get rid of laryngobesia (a special addiction to different types of food), St. Paisius Svyatrets for 18 years consumed only cabbage. Such feats are hardly accessible to us, however, it is reliably known that by forming the right thoughts about food, we can, to some extent, independently get rid of many food addictions.

14. Life hack from overeating - food without additives

If you put a modern person on food without salt and sugar, in two weeks he can lose up to a third of his weight. We are so accustomed to sweets, pickles, flavor enhancers and spices ... With additives, everything becomes very tasty, and our receptors have undergone huge changes in comparison with the food receptors of our ancestors. Excessively sweet and excessively salty foods are not intended for long chewing. The taste of such food should reveal itself instantly.

Try to chew the “empty” brown bread for a long time, over time it will become sweet!

This does not mean that you need to take extreme measures and immediately remove all the usual supplements from food. It is necessary to reduce their number, try without them. Imagine how they lived without sugar in Russian villages of the 18-19 centuries, how people lived when salt was in short supply.

Over time, the food receptors in the mouth, which perceive the taste of food, adapt to such food, they can be retrained to get rid of overeating, nurture the spirit and improve your body.

15. Food will not be taken away!

Many suffer from a bad habit of eating as if now someone would take everything away. As for the first and last time: quickly, eagerly and a lot - and so 3-4 times a day.

If possible, take time, take your time, eat, and do not eat. By effort of will, over time, you can come to a meaningful meal without such pathological manifestations. If you already feel the onset of satiety, and the food in the plate is still left, send it to the on-duty container for the next meal. You don’t have to throw it away, but you don’t have to eat it all up.

For the same reason, you do not need to eat up a child if you are no longer hungry. Leftovers in the refrigerator will not go bad until the next day.

16. Life hack from overeating - get enough sleep and rest

Do not think that this is a fictitious item written just in case. The more tired a person feels, the more he feels the need for energy. And what gives energy? Food. In addition, with lack of sleep, an increased concentration of the hormone ghrelin is produced, which enhances the feeling of hunger.

Watch yourself as you eat in the evenings. If in the morning most people manage to take food consciously without overeating, then in the evening there are many breakdowns precisely because of fatigue. The more a person feels rested and calm, the less he will overeat.

17. Do not keep sweets at home

Remove the candy canister from your table. Hide the cookies. The less attractive food that catches your eye, the less you will be tormented by overeating and bitterness, unscheduled snacks. Buy products only on the list, bypassing the "dangerous" shelves.

Of course, in the case of unplanned guests, it’s great to keep cookies, marmalade and other tea treats ready. But how often do such suddenness happen? Nowadays, they don’t go on a visit without calling. Instead of tempting pastries, stock up on some simple tea recipes that you can quickly bring to life to treat your friends who are on the run.

18. Only tea (water) per company

How often it happens that we already had dinner after work, but here a loved one returns home and asks to eat with him. No need to solemnly announce that you are not hungry and are not going to overeat! The close one needs your attention, and you need it. Pour yourself a cup of herbal tea in a cozy mug and sit with your loved one. But in this case, be careful not to grab anything from the table.

19. The rule of three quarters

A sharp abandonment of the usual can sometimes lead to breakdowns. If you are so used to amusing yourself with sweet desserts that you cannot refuse them at once, first use the three-quarter rule. Cut the cake (waffle, marshmallows or cookies) into 4 pieces. Slowly eat only 3 parts, and share the fourth with your loved one, unless he has problems with overeating. Or divide the remaining piece again into 4 particles and do the same in the next meal. Over time, understanding comes that if sweets are needed, then in smaller quantities it will be easier to completely abandon them.

20. Record eaten foods

Keeping food diaries is not a new phenomenon. These food notebooks help you evaluate how much you actually eat and what. Here are a few mechanisms to help not overeat. Firstly, concentration on food, and not on extraneous things, i.e. informed nutrition. Secondly, I don’t want to waste time writing too much and it’s better to eat less. Thirdly, some people cannot remember that they grabbed an extra cookie while passing by the table. Awareness of how much we eat is an important factor in working on moderation in food. Diaries when recording absolutely everything eaten help get rid of overeating for people with a serious degree of obesity. Give it a try!

Text: Ekaterina Solovyova

Reason 1. Missed or stripped-down breakfast

Never skip breakfast! - Any nutritionist and employee of a medical institution will say this. All this was proved by scientific research and confirmed by facts that cannot be disputed.

With breakfast, blood sugar and insulin levels are maintained within the normal range. It is for this reason that a person feels full throughout the entire working day. In addition, breakfast significantly reduces the feeling of hunger and controls the "zhor".

Important! Breakfast increases the metabolic rate, which begins to burn calories faster.

Reason 3. Lack of sleep

Almost every person had trouble sleeping. Insomnia is common among most of the population. It does not matter what reason led to this, but an inferior sleep significantly affects hunger and appetite. As a result, you can see the acquisition of extra pounds.

According to recent studies, with insufficient sleep, there is a tendency to eat a large amount of harmful carbohydrates. Therefore, it is worth protecting your health, and staying up to date.

Reason 4. Inadequate Drinking Water

Water is a source of life that helps the body function normally. Limited intake of this liquid can provoke an increase in appetite and a constant feeling of hunger. Very often, the body confuses thirst with hunger. Therefore, a person overeats and constantly wants to eat.

To prevent this, at the slightest sign of hunger, you should drink a glass of water. If it does not pass after a while, then this is a signal for eating.

Important! During the day you need to drink about 1.5-2.5 liters of water, depending on the physique.

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Watch the video: How does your body know you're full? - Hilary Coller (March 2020).