How to get rid of hunger: 6 ways

The hypothalamus is the part of the brain that is responsible for the need for food. The principle of operation looks something like this: the glucose level decreases, the hypothalamus sends a signal, the person eats, the glucose level rises and the brain ascertains satiety. Today, many suffer from increased appetite, accompanied by frequent overeating. Psychological dependence leads to metabolic disorders, a number of diseases of internal organs, and obesity. For these reasons, it is important to learn how to control your hunger and prevent sudden jumps in glucose levels.

Method number 1. Have a good breakfast

Your breakfast should be ¼ of the daily ration. In no case do not leave most of the food in the evening. There are people who cannot have breakfast in the morning even at gunpoint. In this case, divide the reception into several stages: start the day with yogurt or cottage cheese, eat porridge in an hour, eat a couple of fruits or a sandwich upon arrival to work / study. It is important to start breakfast with dairy products, they accelerate the metabolism, due to which fat breaks down 40% faster.

Method number 2. Balance the daily menu

Make the right diet from foods with a low glycemic index, such a food controls glucose in the blood and does not allow it to “jump”, thereby causing a feeling of hunger.

We list the allowed products:

• beef, veal;
• chicken, rabbit, turkey;
• pulp of pork, lamb;
• seafood;
• low-fat fish;
• dark rice, buckwheat;
• oatmeal, barley;
• lentils, beans, peas;
• unsalted peanuts;
• mushrooms;
• eggs
• dried fruits;
• flax bran;
• bitter chocolate;
• egg noodles;
• whole grain brown bread;
• sunflower seeds;
• canned peas, corn, beans;
• semolina;
• jacket potatoes.

Beverages:

• freshly squeezed juices;
• kvass;
• dry wine;
• beer;
• herbal leaf tea.

Milk products:

• cottage cheese with a fat content of not more than 5%;
• nonfat or whole milk;
• kefir, fermented baked milk;
• natural yogurt, including fruit.

Vegetables:

• leaf lettuce;
• lettuce;
• broccoli;
• beet;
• white cabbage;
• Tomatoes
• onions and green, garlic
• dill, parsley;
• bell pepper;
• carrot;
• cucumber.

Berries and fruits:

• strawberries, cherries, raspberries, strawberries, gooseberries, lingonberries, cranberries;
• orange, grapefruit, mandarin, lemon;
• apricot, peach;
• apple, pear;
• kiwi;
• bananas
• plum, cherry plum;
• unripe bananas;
• melon;
• mango;
• Green grapes.

As you can see from the list, the choice is large enough, the main thing is to observe the measure in everything. Make a diet so that it contains about 60% of vegetables and fruits, 20% of dairy products, 20% of meat and fish. They contain a large amount of protein and fiber, which perfectly satisfy hunger.

Contrary to popular belief that potatoes are too high in calories, you need one. Include 1 boiled tuber daily in your meal. Try to have supper with vegetables and meat, before going to bed, drink 0.5 liters of kefir or low-fat fermented baked milk.

Method number 3. Drink plenty of fluids

Daily intake of water and other drinks should not be less than 3 liters. Often the desire to eat appears from thirst. To avoid this, drink water with lemon, green tea, juices (not packaged) every hour. When you feel like eating, drink a glass of warm water and wait 15 minutes. If the feeling does not disappear, then you are really hungry. Also do not forget to drink 300 ml.water for half an hour before eating. This method will save you from overeating, since it will fill the stomach in advance.

Method number 4. Keep track of servings

1. If you are still eating 2-3 meals a day in large portions, reconsider the approach. Switch to a meal every 3 hours (about 5-6 times a day). At the same time, the amount of eaten portion should not exceed 300 gr. To the best, eat spicy, salty, sweet and pepper dishes, they excite appetite. Also do not use sauces based on mayonnaise, ketchup, chili, tabasco.
2. Try to eat strictly on schedule, so that the body produces gastric juice at the same time every day. In this way, you will speed up the metabolism, and the probability of a breakdown will be reduced to zero. If you missed the reception, do not make up for the lost, just make a more satisfying portion, for example, of meat, vegetables and eggs.
3. No need to starve. Follow the recommended daily calories that you can calculate using the online calculator. Once the meal has come to an end, do not apply the supplement. Food does not immediately enter the stomach, a feeling of fullness will come in 20 minutes.
4. To avoid unscheduled servings in the form of hot dogs or Big Tasty from McDonald's, keep the refrigerator full. Once or several times a week, visit the supermarket and “buy” exclusively useful products. Do not go to the store hungry to avoid unnecessary purchases.
5. Try to combine in each meal various products for sweetness and salinity, bitterness and pungency (within reason). Such a move will allow you to control your appetite due to a varied diet, it also normalizes digestion.
6. Get a small dish. On a huge plate, a portion of 300 gr. it will seem scanty, but it will hardly fit on a small one. Such a simple technique will not prompt you to add supplements or increase the available portion. Also replace large glasses with small ones and eat with a teaspoon.

Method number 5. Outsmart hunger

1. Before you start your meal, sit at the table, close your eyes and sit for 3 minutes. Now, slowly, eat exactly half a serving, then distract for 10 minutes. Then sit back at the table and eat what is left. To maintain good hygiene, after eating, sit down and relax, do not go to rest for the next 4 hours.
2. Accustom yourself to eating slowly, focusing entirely on food in order to catch the feeling of fullness in time. In no case do not eat while standing or on the go, eat food while sitting. Some people reduce the amount they eat when they lift their left leg and place it on a chair. In this way, part of the stomach is clamped, saturation comes faster, due to which the person does not transmit.
3. Eat in silence. Focus on the movements of the tongue, jaw and palate. Do not watch TV while eating, as you get distracted from the process and do not notice the moment when you eat too much. If you don’t like to eat in silence, turn on calm and relaxing music, but it should not distract you.
4. When you skip several meals at once, a sharp unbridled hunger appears. In this case, you do not need to immediately sit down at the table. Take 1 cucumber, cut it in half, sprinkle with salt and eat a bite with a slice of black whole grain bread. Only after 15 minutes after such manipulations sit down at the main meal.
5. Visual increase in volume will help to deceive hunger. If you are used to eating a sandwich of two thick slices of bread with a cutlet in the middle, give up this habit. Instead, take two thin slices, put salmon, salmon or tuna between them, and a lot of green salad. The sandwich will seem large, in this way you will outwit the brain. It is important to understand that the energy value of food is preserved.
6. A color illusion will help get rid of hunger.Shades of blue reduce appetite, while red and yellow excite. Hang blue or blue curtains on the kitchen windows, get cups and plates of the same color. Remove from the walls all the pictures with picturesque vibrant still lifes and other food.
7. Eat in a well-lit room. The greatest nutritionists in the world have proved more than once that in the twilight a person is not able to control appetite. In such an environment, everything seems extremely tasty, starting from a glass of ordinary water and ending with a dry slice of bread.
8. Kitchen cabinets will help get rid of a constant feeling of hunger. Keep forbidden food away so that it does not flicker before your eyes, causing a desire to eat. This is especially true for bakery products, sweets, cookies and other forbidden "fruits." In a prominent place, expose fresh fruits, berries, vegetables. The same goes for the refrigerator. Remove the forbidden to the far shelves, put the milk forward.
9. In the store often there is a desire to buy something tasty, do not deny yourself everything. Instead of a large packet of cookies or dried fruits, take a small portion that is enough for 1 time.

Method number 6. Have a snack

Many people turn chocolate, chips and other mucks into full lunches and dinners. This is wrong, because such products do not saturate the body with the necessary energy value. For this, it is important to take snacks between meals.

Consider the main combinations:

• 1 pear, 1 apple, 50 gr. tuna in its own juice;
• 1 banana
• 100 gr. low-fat cottage cheese and a glass of kefir;
• black bread sandwich with fish and vegetables;
• a small handful of nuts;
• fruit salad;
• 60 gr broccoli;
• berries with milk;
• 500 ml low-fat fermented baked milk.

These are the most acceptable and healthy snacks. You can come up with your own, based on a valid list of products.

1. You need to snack properly. Do not eat food in vehicles or in a hurry on the go, as shown in American films. Eat in a calm stop and be sure to sit.
2. Arrange a snack not when a severe hunger has already raged, so you risk intercepting a couple of additional servings. For this, a snack was invented in order to prevent hunger before the main meal.
3. If out of habit you are attracted to sweets, wanting to have a bite, give preference to bitter chocolate with a cocoa content of at least 65%. He is expensive, but useful. You can also bake an apple or pear in the oven, the juice will come out, and the fruit will become more sweet.

Practical recommendations

1. A hot bath with sea salt reduces appetite and normalizes the water balance in the body.
2. Hunger disappears after a 15 minute charge. Shake the abs, jump on a skipping rope or go for a run when you want to eat too much.
3. To reduce your appetite, get citrus or tea tree essential oil. Breathe in the scent and the unplanned hunger will disappear after 10 minutes. Aromatics include candles with various scents, bath additives, and even teas.
4. Do not deny yourself the sweet. Twice a week, eat a small piece of yogurt or fruit cake, a baked apple with caramel, or half a bar of chocolate. Eat dessert until 12 noon.
5. If you are not hungry, stop eating for company. Also, you do not need to constantly open the refrigerator and check what is delicious there.
6. Every time after eating, take a short 10-minute walk to speed up your metabolism.
7. Feeling of hunger suppresses ear massage. Perform the procedure for 15 minutes.
8. Avoid stressful situations or find an effective method of dealing with them. People tend to relieve nervous tension by uncontrolled absorption of harmful food.
9. Establish a regime of work and rest. It is scientifically proven that a person who does not sleep at night suffers more from increased appetite.
10. Ladies are advised to regularly introduce themselves in a beautiful dress that tightly fits the figure. Find an idol in the fitness industry and strive for similar performance.

Suffer from feelings of uncontrollable hunger? To begin, balance your daily diet, eat more vegetables, meat and dairy products. Replace all the dishes with a smaller one, do not forget about snacks. Watch for servings, they should not exceed 300 gr. in one go.

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