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 like this: the glucose level decreases, the hypothalamus sends a signal, the person eats, the glucose level rises, and the brain finds saturation. Today, many suffer from increased appetite, accompanied by frequent overeating. Psychological dependence leads to metabolic disorders, a number of diseases of internal organs, obesity. For these reasons, it is important to learn how to control your hunger and avoid sudden surges in glucose levels.

Method number 1. Have breakfast right

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 can not have breakfast in the morning, even at gunpoint. In this case, divide the intake into several stages: start the day with yogurt or cottage cheese, eat porridge in an hour, eat a couple of fruits or a sandwich when you arrive at work / school. It is important to start breakfast with dairy products, they speed up the metabolism, due to which fat breaks down 40% faster.

Method number 2. Balance the daily menu

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

We list the permissible products:

• beef, veal;
• chicken, rabbit, turkey;
• pork pulp, lamb;
• seafood;
• lean fish;
• dark rice, buckwheat;
• oatmeal, barley;
• lentils, beans, peas;
• unsalted peanuts;
• mushrooms;
• eggs;
• dried fruits;
• flax bran;
• bitter chocolate;
• egg noodles;
• whole grain black bread;
• sunflower seeds;
• canned peas, corn, beans;
• semolina;
• potato "in uniform".

The drinks:

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

Milk products:

• cottage cheese fat content of not more than 5%;
• nonfat or whole milk;
• kefir, ryazhenka;
• natural yoghurt, incl. fruit.

Vegetables:

• leaf salad;
• lettuce salad;
• broccoli;
• beet;
• white cabbage;
• tomatoes;
• onion and green garlic
• dill, parsley;
• Bulgarian 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 follow the measure in everything. Make a diet in such a way that it contains about 60% of vegetables and fruits, 20% of dairy products, 20% of meat and fish. They contain large amounts of protein and fiber, which perfectly satisfy hunger.

Contrary to popular belief that the potato is too high in calories, you need it. Daily include 1 boiled tuber in the lunch meal. Dinner try vegetables and meat, before bedtime, drink 0.5 liters of kefir or low fat ryazhenka.

Method number 3.Drink plenty of fluids.

Daily consumption of water and other beverages should not be less than 3 liters. Often the desire to eat appears from thirst. To avoid this, every hour, drink water with lemon, green tea, juices (not packaged). When you think you want to eat, 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 half an hour before meals. This method will save from overeating, because it will fill the stomach in advance.

Method number 4. Watch portions

1. If you still eat 2-3 times a day in large portions, reconsider the approach. Go to a meal every 3 hours (about 5-6 times a day). At the same time, the amount of the portion eaten should not exceed 300 grams. Eat spicy, salty, sweet and pepper dishes moderately, they whet your appetite. Also, do not eat mayonnaise-based sauces, ketchup, chili, tabasco.
2. Try to eat food on schedule, so that your body produces gastric juice at the same time every day. In this way you will speed up the metabolism, and the probability of failure will be reduced to zero.If you missed the reception, do not catch up on the lost, just make a more satisfying portion, for example, from meat, vegetables and eggs.
3. No need to starve. Follow the recommended daily calories, which you can calculate using an online calculator. After the meal has come to an end, do not apply the additive. Food does not immediately enter the stomach, the feeling of satiety will come in 20 minutes.
4. To avoid unscheduled portions in the form of hot dogs or Big Tasty from McDonalds, keep the fridge full. Once or several times a week, visit the supermarket and “stock up” extremely useful products. Do not go to the store hungry to avoid unnecessary shopping.
5. Try at each meal to combine different foods for sweetness and salinity, bitterness and sharpness (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 size dish. On a huge plate a portion of 300 grams. It will seem miserable, but it will hardly fit into a small one. This simple technique will not induce you to impose additives or increase the available portion.Also replace large glasses with small ones and eat with a teaspoon.

Method number 5. Outwit 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, and then distract for 10 minutes. Then sit down again at the table and finish what is left. To maintain food hygiene, after eating, sit down and relax, do not lie down to rest for the next 4 hours.
2. Teach yourself to eat slowly, focusing on food to catch the feeling of fullness in time. In no case do not eat standing or on the go, eat while sitting. Some people reduce the amount of food eaten when they lift their left leg and put it on a chair. In this way, part of the stomach is clamped, saturation comes faster, due to which a person does not transmit.
3. Eat in silence. Focus on the movements of the tongue, jaw and palate. Do not watch TV while eating, so you will distract from the process and not notice the moment when you eat too much. If you do not like to eat in silence, turn on the calm and relaxing music, but it should not distract you.
4. When you miss several meals at once, there is a sharp and unbridled hunger.In this case, do not immediately sit down at the table. Take 1 cucumber, cut it in half, sprinkle with salt and eat a bit of sugar with a slice of black wholemeal bread. Only after 15 minutes after such manipulations sit at the main meal.
5. A visual increase in volume will help cheat hunger. If you are used to eating a sandwich of two thick slices of bread with a chop 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 big, this way you outsmart the brain. It is important to understand that the energy value of food is saved.
6. Get rid of the feeling of hunger will help color illusion. 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 paintings with bright colorful still lifes and other food.
7. Eat in a well-lit room. The greatest nutritionists of the world have repeatedly proved that in the twilight a person is not able to control his appetite.In such an environment, everything seems extremely tasty, ranging from a glass of ordinary water and ending with a dry slice of bread.
8. Kitchen cabinets will help to get rid of the constant feeling of hunger. Hide the forbidden food away so that it does not flicker before your eyes, causing the desire to eat. This is especially swinging bakery products, candy, cookies and other forbidden "fruits". Expose fresh fruits, berries, vegetables to a visible place. The same goes for the fridge. Forbidden remove to the far shelves, forward expose the jelly.
9. The store often has a desire to buy something delicious, do not deny yourself everything. Instead of a large packet of cookies or dried fruits, take a small portion, which is enough for 1 time.

Method number 6. Take a snack

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

Consider the basic combinations:

• 1 pear, 1 apple, 50 gr. tuna in 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 ryazhenka.

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

1. Snacking is necessary correctly. Do not eat in transport 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 strong hunger already raged, so you risk to intercept a couple of additional portions. Snack in order and coined to avoid starvation before the main meal.
3. If out of habit, you are drawn to sweets, wanting to eat, give preference to bitter chocolate with a cocoa content of at least 65%. It is expensive, but useful. You can also bake an apple or pear in the oven, make the juice, and the fruit will become sweeter.

Practical recommendations

1. A hot bath with sea salt reduces appetite and normalizes water balance in the body.
2. The feeling of hunger disappears after 15 minutes of charging.Shake the press, jump on a rope or go for a run when you want to eat too much.
3. To reduce your appetite, get the essential oil of citrus or tea tree. Inhale the aroma, and unplanned hunger will disappear in 10 minutes. The aroma tools include candles with different smells, bath additives and even teas.
4. Do not deny yourself sweet. Twice a week, eat a small piece of yoghurt or fruit cake, a baked apple with caramel, or half a chocolate bar. Eat dessert until 12 o'clock in the afternoon.
5. If you are not hungry, stop eating for the company. Also, you do not need to constantly open the refrigerator and check that there is a tasty one.
6. After each meal, take a short 10 minute walk to speed up your metabolism.
7. Hunger suppresses massage earlobes. Perform the procedure for 15 minutes.
8. Avoid stressful situations or find an effective method of dealing with them. It is common for people to relieve nervous tension by uncontrolled absorption of harmful food.
9. Adjust the mode of work and rest. It is scientifically proven that a person who does not sleep at night suffers more with increased appetite.
10. Ladies are encouraged to regularly present themselves in a beautiful dress that tightly fits the figure. Find an idol in the fitness industry and strive for similar indicators.

Suffering from an uncontrollable hunger? To begin with, balance the daily diet, eat more vegetables, meat and dairy products. Replace all the dishes smaller in size, do not forget about snacks. Watch for portions, they should not exceed 300 grams. at one time.

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