How to get rid of gluttony: useful tips

Each person experiences a feeling of hunger when nutrients do not enter the body for a long time. This physiological feature is considered quite natural. However, there is a category of people with increased and constant appetite. In this case, hunger is always present, regardless of the amount of food received. Gluttony develops from here and, as a result, problems with excess weight begin.

Reasons for gluttony

1. The consequences of the diet. Many girls drive themselves into the framework, wanting to get rid of excess body weight. They are fond of diets, limiting the body to the right carbohydrates, proteins and complex fats. In the process of losing weight, the body begins to react violently to changes, not agreeing with them. When the diet ends, mass zhor begins. The body seeks to make up for everything that has not received for many months.
2. Lack of sleep. During night rest, leptin is produced - a substance responsible for the excitability of appetite. Due to lack of sleep, hormone production is significantly reduced, leading to a constant feeling of hunger. If lack of sleep develops into a chronic form, severe gluttony begins.
3. Violations of the psycho-emotional background. There are people who stick negative emotions. They literally do not leave the refrigerator, eating high-calorie food. A similar feature affects women with mental disorders. Failure to deal with stress leads to the fact that food becomes a kind of psychologist. Even if you start to meditate and put the emotional background in order, gluttony will not disappear.
4. Lack of vitamins. In most cases, increased appetite develops in the cold season, when the body needs more food to warm. The main role is played by vitamin B, which is found in carrots, meat, cereals and legumes, cereals, vegetables. Combined with a lack of amino acids and omega acids, hunger is constantly present. This leads to gluttony, which can be eliminated by normalizing the daily diet.

Symptoms of gluttony

• systematic overeating;
• inability to control portion size;
• frequent use of supplements;
• inability to catch the moment of saturation;
• depression after a meal "to the dump."

Signs of gluttony

1. The amount of food eaten is not controlled when you eat at a PC monitor, TV or music.
2. A food dish is always at hand and replenished as it empties. A man constantly looks in the fridge to taste "something tasty."
3. If you don’t eat while watching a series or movie, anxiety begins. The same applies to the inability to perform mental work without a new portion of goodies.
4. Gluttony is characterized by nighttime snacks, so after 23.00 the refrigerator door slams in the apartment. At the same time, I want to use the most forbidden fruit, for example, a cake.

How to get rid of gluttony

To exclude constant overeating, it is necessary to follow an integrated approach. Let's talk about everything in order.

Do not neglect breakfast

1. Never give up your morning meal. Breakfast helps the body wake up and activates the metabolism. Start your awakening with a glass of cool water.
2. About a third of an hour after rising, cook the cottage cheese with berries or granola. Some girls have breakfast cereal, which is right. Breakfast should be 40% of the total daily diet.

Normalize nutrition

1. If you prefer to sweep away food from all shelves of the refrigerator, it's time to get rid of this habit.Make a five- or six-time meal plan.
2. In this case, you should get 3-4 basic meals and 2-3 snacks. Eat strictly by the hour so that the gastric juice is produced at a specific time of the day. The body itself will send a signal “It's time to eat!”.
3. Change the menu every week, eat varied. Pamper yourself with delicacies, do not give up sweets completely. If you really want, you can eat a slice of yogurt cake or a handful of candied fruit in the morning.
4. Be sure to include cheese, eggs, cottage cheese of any fat content, another milk in the diet. The menu should also contain meat, seafood, beans, cereals, fish, seasonal berries and fruits, vegetables.

Have a snack

1. Never starve. Take the habit of snacking on healthy foods before main meals. If at work there is no way to fully eat, carry food in containers.
2. As a snack, it is good to eat an apple, banana or pear, grapefruit (burns fats). Fat-free yogurt or cottage cheese, bread rolls with red fish, dried fruits, nuts, a sugarless muesli bar are also suitable.

Eat desserts

1. A person prone to gluttony regularly consumes sweets. They, in turn, help the production of endorphins - hormones of happiness. If you remove chocolate and sweets from the diet, apathy will begin, working capacity will drop, and the general condition will worsen.
2. If you want goodies, use dark chocolate. Take the habit of always keeping it in the refrigerator. Daily dose - no more than 30 gr. At the same time, you need to feast on the morning.
3. An alternative to chocolate is a caramel coated apple. It is enough to dip the washed fruit into the composition and bake on the grill. Cook casseroles from cottage cheese and berries (with sweetener or honey), eat dates in moderation.
4. An alternative to sweets is ripe strawberries or a milkshake based on it, banana, grapes. Always have on hand a small portion of nuts that you can snack every 4 hours (20 g.).

Follow the drinking regimen

1. You can deceive the stomach with any liquid that you need to drink at the moment of a raging appetite. At night, use kefir or ryazhenka of low fat content, also clean water or herbal tea will cope with the task.
2. In the first month of the fight against gluttony, drink at least 2.8 liters. filtered water per day. When all symptoms disappear, reduce the amount to 2.4 liters.
3. Get a juicer. Prepare fresh from carrots, cabbage, celery, strawberries, orange and other citruses, beets. Thus, you will overcome hunger and saturate the body with extremely useful minerals.

Sign up for the gym

1. Physical activity suppresses hunger, so start playing sports. Sign up for swimming, gymnastics, aerobics or stretching. Start attending a dance school or boxing section.
2. It is important to give training at least 4 days a week, while the duration of the classes is usually 1.5-2 hours. In your free time from the gym, walk in the fresh air, run.
3. If you can’t buy a subscription, do it at home. Argue with friends that the press will pump up for 5 months. Set a goal and move towards it.
4. Effective home workouts include a jump rope, a hoop, squats with a barbell, lunges with dumbbells. Get involved in video tutorials.
5. When the appetite again makes itself felt, lie on the floor and begin to pump the press. Do a minimum of 3 sets of 20 times, then stand up and evaluate the result. You will notice that you don’t want to eat at all.

Adhere to food hygiene

1. If you suffer from gluttony, do not accept the invitation of friends to sit in a pizzeria or other institution of this kind. Otherwise, allow yourself only 1 slice of pizza. Find a person who will control you.
2. In order not to overdo the portion, do not sit down to eat on an empty stomach.20 minutes before the meal, fill it with a glass of kefir or water, a banana is also suitable.
3. After eating, immediately leave the table, do not impose an additive. Chew food at least 30 times throughout your meal. Focus on sensations, watch the movement of the tongue and jaw.

Always have breakfast, do not give up chocolate, switch to proper nutrition. Do not eat in noisy environments. Never eat while watching TV or working on a PC. Do not turn off the light, such an atmosphere contributes to overeating. Even the most ordinary bread will seem incredibly tasty.

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