How to cheat hunger: 4 effective ways

The modern world does not leave a person time for basic needs. Constant snacks on the go and the lack of a full meal lead to hunger. With the regular use of junk food, saturation passes quickly enough, in its place there appears a brutal appetite. Many people face a problem when the thirst for a snack goes beyond all boundaries. Hence the need arises to deal with the raging beast. Experienced nutritionists and psychologists have come up with effective methods of eliminating the problem, let's talk about everything in order.

Method number 1. Keep track of your daily routine

1. Go in for sports. Exercise helps suppress appetite. For this reason, it is recommended to do exercises every time you want to eat. In addition to getting rid of an urgent problem, sports will help you burn extra pounds. Active people are less prone to starvation than those who lead a measured being.
2. Walk on foot. There is a misconception that fresh air causes appetite. However, regular walks saturate the cells with oxygen, as a result of which you want to eat less. As soon as hunger makes itself felt, go to the nearest park to breathe air.
3. Get enough sleep. Scientists have repeatedly proved the fact that lack of sleep affects digestion. People who rest more than 7 hours a day are less prone to overeating than those who are in the "Kingdom of Morpheus" for about 5-6 hours. To overcome hunger, pay due attention to rest in the right hours (22.00–08.00).
4. Find a hobby. In most cases, the appetite wakes up in cases when you start to constantly look into the refrigerator from boredom. To overcome hunger, find a hobby that will occupy all thoughts. Instead of constant gluttony, the mind will be occupied with thoughts about new plans and ideas.

Method number 2. Create the right atmosphere

1. Eat in silence. Eating should take place without extraneous noise. If you eat with loud music or TV sounds, the amount you eat will double, or even triple. People who are naturally prone to fullness are advised to pay special attention to this item.
2. Do not eat in the dark. Not everyone knows, but subdued light, in particular a romantic setting, contributes to overeating. When eating in the dark, even the most ordinary slice of bread will seem unusually appetizing. Taste buds are exacerbated, so hunger comes. Eat only in the light, abandon the "romance".
3. Take away high-calorie foods. Hide cookies and other sweets in the far corner of the cabinet. Put washed and grated apples, oranges on the kitchen table. Put the refrigerator in order, put the low-calorie milk on the first place. If possible, do not buy sauces, in particular mayonnaise (replace it with low-fat sour cream).
4. Focus on blue. Bright colors, namely red, yellow, orange, contribute to the awakening of hunger. They exacerbate the appetite receptors in the brain. If your kitchen is in a similar color scheme, exclude these shades. Replace them with blue, blue or pale green, they suppress the raging appetite.
5. Keep the refrigerator full. Learn how to create a menu for the week ahead. Make sure the refrigerator is always full of wholesome food. Otherwise, you have to eat what is (sandwiches, chips, etc.). Pay due attention to fresh vegetables and fruits; there should be plenty of them.Such a move will help you choose food to your liking, and not eat hamburgers in the nearest fast food restaurant (fast food).

Method number 3. Explore Tricky Products

1. Chew gum. To fool hunger, take the habit of wearing sugarless chewing gum in your handbag. Choose fruit sweet variations, they suppress appetite. When you want to eat, chew gum for 3 minutes, the hunger will recede slightly. It is not recommended to use the product on an empty stomach.
2. Do not neglect legumes. Eat beans and peas at least 4 times a week in small portions. The listed products contain a large amount of protein and are relatively non-nutritive. As a result, you will remain well-fed for a long time and deceive hunger.
3. Exclude seasoning from the diet. We are talking exclusively about acute spices, which irritate the gastric mucosa and cause increased appetite. These include bulk seasonings and sauces, plant roots (horseradish, ginger, etc.). If you want to cheat hunger, prepare dishes with a minimum amount of salt and spices “with a twinkle”.
4. Do not give up potatoes. Many people think that potatoes are very high-calorie foods, and rightly so. However, we are talking about a highly starchy (not soaked vegetable in water), fried in oil. Take the habit of eating 1 boiled tuber per day, it normalizes sugar levels and suppresses appetite.
5. Eat apples. In some cases, hunger appears due to lack of iodine. Replenish it will help the apple eaten with the bones. Grains contain a daily rate of iodine, so the need to eat “junk food” will disappear dramatically. To deceive hunger, you can also eat sweet apples at the moment of a raging appetite (not on an empty stomach).

Method number 4. Normalize your daily diet

1. Do not starve. In no case do not skip meals, fasting adversely affects your health. As a result of a long abstinence from food, the body begins a strike. Subsequently, he will put aside “in reserve” even the calories obtained from eating vegetables and fruits.
2. Eat on the clock. Take the habit of eating strictly on schedule every 2-3 hours. You should get at least 5 meals a day, with the last of them being held 4 hours before bedtime. As a result of such manipulations, the stomach will begin to produce juice in strictly allotted hours. You will suppress hunger by eating a small amount of food (there will be no need for large portions).
3. Do not deny yourself a dessert. Many people make the mistake of banning sweet cakes and other desserts. In the end, the brain remains unsatisfied even after a hearty meal. After a certain time, you still eat dessert, but in double quantity. If you want sweets, eat chocolate or a piece of cake in the morning.
4. Do not neglect breakfast. After waking up in the morning, drink a glass of water with lemon and sweetener (you can without it). After a quarter of an hour, start breakfast, it should be a third of the diet. Eat flaxseed or oatmeal in milk / water, add nuts and berries. Such a move will tell the body that it is time to wake up, and also saturate it with energy for many hours ahead.
5. Eat slowly. It is known that satiation from eating does not occur immediately. As a rule, the body needs from 20 to 30 minutes, it is after this period that the brain receives the “Enough!” Signal. Try to eat slowly, chew food carefully, leave the table immediately, when the first portion has ended. Do not apply the supplement.
6. Do not eat on the go. As mentioned earlier, meals should be measured and in silence. Avoid quick snacks on the way to work or on public transport.Otherwise, you eat much more than was originally planned. In the process of lunch or dinner, focus on the movement of the tongue and jaw, this will help to deceive hunger.
7. Set priorities. Learn to fight the body. A recommendation does not make you fast. When you want sweets, eat a baked apple with honey. Stew vegetables with meat instead of fried potatoes. Replace white bread with diet bread, and fast food with vegetable salad. Focus on wholesome food so that your body receives the most beneficial enzymes.

It is easy to deceive hunger, if you have sufficient knowledge regarding the existing psychological techniques. Tidy up the kitchen, eliminate the red and yellow shades, replace them with blue. Keep the refrigerator full, eat fractionally and clockwise, exercise. Get enough sleep, study the list of "tricky" products, do not allow overeating from boredom.

Video: 10 tips to cheat hunger