How to reduce appetite at home

The need for food is determined by the action of the hypothalamus, which sends a signal that you need to eat. When saturation occurs, the glucose level rises, due to which the appetite decreases. A constant feeling of hunger leads to uncontrolled absorption of food, which contributes to overeating. This leads to increased cholesterol and, as a consequence, obesity. Also, the work of the heart, the activity of the gastrointestinal tract are disrupted, the immunity is reduced. To avoid disastrous consequences, it is necessary to learn to suppress appetite and eat in moderation.

Drink more

Take the habit of carrying a bottle of filtered water without gas. The daily amount of liquid drunk should not be less than 2.8 liters. Many confuse the thirst with the fact that it is time to eat. To learn how to determine the needs of the body correctly, after awakening an imaginary appetite, drink 350 ml. warm water. Wait about a quarter of an hour, then evaluate the result.

If you still want to eat, start your meal. If the feeling turned out to be false, drink 200 ml. carrot or cabbage juice. Pull on water and lemon tea, drink fraces, which are easy to prepare in a shaker. Refuse carbonated drinks, they irritate the mucous membranes of the stomach, due to which the appetite wakes up faster. In order not to eat too much, before a meal, drink a glass of low-fat kefir (1%) or 250 ml. warm water. They partially fill the stomach, so there will be no room for supplements.

Pay due attention to breakfast

As an alternative to cereals, you can have breakfast with low-fat cottage cheese, cook an omelet of 3 eggs, make a roll of pita bread, eggs, avocado, salad and cucumber. Start the day with the right foods to wake up the body and speed up metabolism. If you are not used to having a rich breakfast, divide the meal into several equal parts: drink yogurt in the morning, eat cottage cheese at work, and after half an hour have a bite to eat with an apple.

Outsmart your appetite

The human stomach holds about 300-400 gr. food, if you eat more, it stretches. It is for these reasons that you need to accustom yourself to eat often, but not enough. Replace large and deep plates with small ones. On small dishes 300 gr. will look impressive, and on large bowls - a drop in the ocean.

Color is also of great importance. Too bright shades of red, yellow, green, violet only stimulate appetite, while black, brown, dark blue and beige suppress it. To improve the effect, along with the color of the dishes, change the curtains, table napkins, mugs. Remove “appetizing” pictures from the walls of the kitchen with the image of food and bright fruits.

Do not forget about snacks

To reduce appetite and calm the raging beast, you need to regularly snack. Do not sit at a table on an empty stomach. Have a snack 1.5 hours before the main meal.

Suitable foods include a handful of almonds, a banana or 2 apples, fruit salad, low-fat fish in their own juice, broccoli or cauliflower, a sandwich made from black bread and salmon.Also, do not forget about yogurt, cottage cheese, kefir, fermented baked milk, homemade milkshake. These are just a few examples of a healthy snack, you can expand the boundaries, most importantly, the food should be low-fat, healthy and low-calorie.

Important!
Eat in silence, a calm environment allows you to quickly get enough of food and brings moral satisfaction from its use. Avoid fluent snacks on the go, in the car or on public transport.

Do not replace the main meal with a snack, so the body will not get enough energy, which will make you want to eat again in a couple of hours.

Do not give up sweets

You can not completely abandon sweets, because apathy immediately appears, decreased performance, mood is lost. If you want to treat yourself to something tasty, give preference to bitter chocolate, which contains at least 65% cocoa.

You can also make an apple or pear with caramel in the oven. Do not eat purchased cakes, bake low-fat cake made from natural yogurt, berries and fruits. The production of endorphins is promoted by a fruit salad with cream or individual fruits such as banana and grapes.

Allow yourself to consume sweets 1 time in 5 days only in the first half of the day, when carbohydrates are more easily absorbed and do not turn into fat. If you want to buy candied fruits or dried fruits in the store, take a small packet that you eat for 1 meal.

Use psychological tricks

1. Remove sweets from sight, put fresh fruits and vegetables, berries and water with lemon in a prominent place. Hide bread, sausage, canned food and other non-useful food on the far shelves of the cabinet and refrigerator. In the foreground should be dairy products, bran and cereal.
2. Try to reduce your stomach. While eating, lift your left leg and place it on a chair so that it fits snugly against your stomach. Eat slowly, chew each bite carefully.
3. Use a visual illusion. Instead of a thick sandwich with sausage, mayonnaise or canned goods, prepare a diet roll. Take half a pita bread, put a large amount of lettuce, vegetables and a couple of pieces of fish on it. Dress everything with low-fat yogurt with salt and wrap. Thus, you increase the overall size, but reduce the number of calories due to healthy foods.
4. Do not sit at the table when you are very hungry. A quarter of an hour before the expected meal, drink a glass of kefir or eat an apple. At the end of the period, lay yourself exactly half the plate, eat it and immediately leave the table. Appetite will increase if you skip meals. Do not starve, use the above snacks.
5. Eat in a relaxed atmosphere and with the lights on. Do not eat while watching TV or using a PC. In the twilight, the food seems much tastier, you will not feel full, because you will be dispersed. Those who are not used to eating in silence should turn on relaxing slow music.

Eat right

1. The basis of a balanced diet is a fractional meal. Try to eat 5 times a day in small portions (about 300-350 gr.). At the same time, watch what you eat. After you have eaten a serving of food, do not rush to chase the second. Saturation will come in about half an hour. Completely abandon the appetite pathogens, these include spicy and salty dishes, various sauces (mayonnaise, Caesar, Tabasco, ketchup, tartar, chili, etc.). Remove from the diet homemade pickles and spins, jam, fruit drinks with lots of sugar.
2. A refrigerator full of healthy foods will help you reduce your appetite. Once a week, visit the supermarket and buy yogurts, lean meat and fish, fruits, vegetables.Instead of eating a cookie that does not suppress your appetite, use a banana or a packet of cottage cheese.
3. Carry whole-grain protein diet bars with you. They will serve you as a snack when hunger appears once again. The method will save you from visiting fast-food restaurants, buying harmful snacks (chips, crackers, chocolate).
4. Appetite appears due to the fact that the body produces gastric juice at different times. Start eating at strictly allotted hours, set the time for the first and second breakfasts, afternoon tea, lunch, dinner. Make a rough snack schedule. The reception seems complicated and impossible, but after a week the stomach itself will signal that it is time to sit down at the table. In this way, you will always be full, because proper nutrition consists of a large number of main meals and allows snacks.
5. In order not to break down and not provoke an increase in appetite, do not starve. Calculate your daily energy value based on your height and weight. Stick to it by eating enough calories. If you missed, for example, breakfast, do not wait for dinner. Make the right snack from protein foods and vegetables.

Practical Tips for Reducing Appetite

1. Girls and women should buy a skin-tight dress. Wear it when imaginary appetite appears.
2. Exercise will help suppress hunger. Shake the press, make a set of lunges and squats, do gymnastics or stretching.
3. Scientifically proven is the fact that esters of patchouli, tea tree, rosemary and ginseng reduce appetite. Buy a clay pendant on your neck, fill it with a pleasant aroma and enjoy.
4. In addition to taking a hot bath reduces the imaginary feeling of hunger, the procedure also restores the water-salt balance and smoothes the skin. Take a bath with chopped sea salt.

Eat fractionally, drink more water and freshly squeezed juices. Replace large containers with small dishes, use psychological techniques. Stop running to the refrigerator every half hour, open and close the door. In 30 minutes, nothing new will appear there, unless you first went to the store.

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