The main problem of many people is the inability to stop in time to not eat an additive or to make a snack between meals. Of course, in this regard, a certain endurance will be required. But immediately you can calm down: not for long. The stomach is a muscular organ that can stretch quickly enough. But just as quickly it takes its normal size, and after 2-3 days a small portion will give saturation.
It is important to leave the habit of snacking. It is necessary to switch to food in time, eat every 3 hours in small, 200-250 grams, portions. At first it will be difficult, especially for a person who is used to eating large portions and when he wants it. In this case, you need to control yourself, remove from sight all that can lead to a random and unnecessary snack: biscuits, chocolate, sweet fruits and dried fruits, nuts.
What kind of diet to adhere to
Some rules will help remember how to stop passing:
Choose food for a meal so that they are not only useful, but also hearty. It is clear that, even after eating a half a kilo of cabbage, a person who is accustomed to consuming meat digested in the stomach will literally feel an enormous hunger in just an hour. The main thing at first is not the quality of food, but its small amount, which is strictly required to be controlled.
In meals should choose dishes with high nutritional value: with meat or milk in the composition, give preference to cereals from whole grains, raw vegetables. This will meet all the needs of the body in proteins, carbohydrates, vitamins and minerals.
You need to plan your diet. Breakfast should be useful and balanced, then the physiological feeling of hunger will not manifest until the lunch. Lunch is the time of the main daily ration, which should be enough until the evening meal.
Between meals small snacks are allowed. It is necessary to give preference to apples and other unsweetened fruits, fat-free yogurt and yogurt. Some advise to eat a handful of nuts or dried fruits during a bout of hunger. But sometimes handfuls are few, so there is a risk not to stop on time, and instead of a handful will be eaten a half a kilogram of very high-calorie foods.
In food, stop putting a lot of seasonings, which only contribute to the appetite. Too spicy or spicy food dulls all sensations, including a feeling of satiety, which will come much later.
For a while (or forever, if you like) notice your set of dishes set of dishes for children. Small plates will make it possible to create the appearance of a large portion, to which the eye of a constantly overeating person is so used. After all, sometimes psychological hunger arises precisely because the person does not leave a thought: at dinner he ate too little.
Psychological techniques
Psychologists advise you to leave all business while eating, enjoying the dish itself, the smell of food, the process. If you talk, solve business or household problems at the table, then there is only a mechanical filling of the stomach, there will be no satisfaction from it. And literally in an hour the gourmet organism will score an alarm, demanding not just physiological, but already psychological saturation.
It is noticed that some colors and smells can suppress or, on the contrary, cause an appetite. So, at home, avoid overeating, you can if you trim the kitchen in lilac, dark blue, brown tones and before dinner spread the smell of citrus: bergamot, grapefruit, lemon. But the shades of red, yellow, orange, prevailing in the kitchen, will only light up the appetite, even if before that it was not particularly desirable.
Chew the food carefully and slowly. No wonder there is a saying that we should chew 33 times. And if you mess up, take it at first, – jokers supplement it. And here only a joke, because carefully chewed food – the guarantee of proper digestion. The brain receives information from the filled stomach only 15-20 minutes after eating. If you eat slowly, then the feeling of satiety will come at a time when a small portion will be eaten. Those who do not have time for long meals, only one way out: to leave the table with a feeling of mild hunger, and not to achieve satiety in 5 minutes an excessively large portion. When, after the prescribed 20 minutes, the impulses reach the brain, it turns out that the person again ate.