How to get rid of gluttony: useful tips

Every person experiences a feeling of hunger when the body does not receive nutrients 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 ingested food. From here the gluttony develops and, as a result, problems with excess weight begin.

Causes of gluttony

1. The consequences of the diet. Many girls drive themselves into the frame, wanting to get rid of overweight. They are addicted to diets, limiting the body in 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, begins a massive zhor. The body seeks to fill all that has not received for many months.
2. Lack of sleep During the night's 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, pronounced gluttony begins.
3. Violations of psycho-emotional background. There are people who seize negative emotions. They literally do not move away from the refrigerator, naked on high-calorie foods. A similar feature affects women with mental disorders. The inability to deal with stress leads to the fact that food becomes a kind of psychologist. Even if you begin to meditate and bring the emotional background in order, gluttony will not disappear anywhere.
4. Lack of vitamins. In most cases, an increased appetite develops during the cold season, when the body needs more food to warm. The main role is played by vitamin B, which is contained in carrots, meat, cereals and legumes, cereals, vegetables. In combination with a lack of amino acids and omega-acids, hunger is always 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 the meal "before the dump".

Signs of gluttony

1. The amount of food eaten is uncontrollable when you eat at a PC monitor, TV, or music.
2. A meal with food is always at hand and refilled as it empties. A man constantly looks into the fridge to taste "something tasty."
3. If you do not eat while watching a TV series or movie, anxiety begins. The same applies to the inability to perform mental work without a new portion of delicacy.
4. Gluttony is characterized by nightly snacks, so after 23.00 the refrigerator door begins to slam in the apartment. In this case, 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 observe 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 to wake up and activates the metabolism. Start your awakening with a glass of cool water.
2. Approximately one third of an hour after the rise, cook cottage cheese with berries or muesli. Some girls have breakfast porridge, which is correct. Breakfast should be 40% of the total daily ration.

Normalize nutrition

1. If you prefer to sweep food from all the shelves of the refrigerator, it's time to get rid of this habit. Make a five- or six-fold power schedule.
2. In this case, you should get 3-4 main meals and 2-3 snack. Eat strictly by the hour, so that gastric juice is produced at a certain time of day. The body itself will send a signal "It's time to eat!".
3. Change the menu every week, eat varied. Indulge yourself with delicacies, do not give up sweets completely. If you really want, you can eat a piece of yogurt cake or a handful of candied fruit in the morning.
4. Be sure to include in the diet cheese, eggs, cottage cheese of any degree of fat, other jelly. 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 eating healthy foods before main meals. If at work there is no opportunity to fully eat, carry food in containers.
2. As a snack, it is good to eat an apple, banana or pear, and grapefruit (it burns fats). Fat-free yogurt or cottage cheese, bread with red fish, dried fruits, nuts, and cereal bar without sugar are also suitable.

Eat desserts

1. A person who is prone to gluttony regularly uses sweets. They, in turn, help the production of endorphins - the hormones of happiness. If you remove the chocolate and sweets from the diet, apathy will begin, the efficiency will decrease, the general condition will worsen.
2. If you want goodies, eat bitter chocolate. Take the habit of keeping it always in the fridge. Daily dose - no more than 30 grams. At the same time need to feast in the morning.
3. An alternative to chocolate is an apple covered with caramel. It is enough to dip the washed fruit in the composition and bake on the grill. Cook casseroles of 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, a banana, grapes.Always have on hand a small portion of nuts, which you can snack every 4 hours (20 gr.).

Observe drinking regime.

1. You can deceive the stomach with any liquid that you need to drink at the time of a raging appetite. At night, eat kefir or low fat fat, and clean water or herbal tea will also 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 signs disappear, reduce the amount to 2.4 liters.
3. Get a juicer. Cook fresh from carrots, cabbage, celery, strawberries, oranges and other citrus fruits, beets. Thus you will overcome hunger and saturate the body with extremely healthy minerals.

Sign up for a gym

1. Physical activity suppresses hunger, so start playing sports. Sign up for swimming, gymnastics, aerobics or stretching. Begin to attend a dance school or boxing section.
2. It is important to devote to training at least 4 days a week, while the duration of training is usually 1.5-2 hours. In the free from the gym while walking in the fresh air, run.
3. If you can not buy a subscription, work at home.Argue with friends, that the press will pump in 5 months. Set a goal and move towards it.
4. As an effective home workout acts rope, hoop, squats with barbells, lunges with dumbbells. Engage in video tutorials.
5. When the appetite will again be felt, lie down on the floor and start swinging the press. Make at least 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 someone who will control you.
2. In order not to overdo it with a portion, do not sit down to eat on an empty stomach. 20 minutes before a meal, fill it with a glass of kefir or water, also a banana will do.
3. After eating, immediately leave the table, do not apply the additive. Throughout the meal, chew food at least 30 times. Focus on the sensations, watch the movement of the tongue and jaw.

Always eat breakfast, do not give up chocolate, go on a proper diet.Do not eat in a noisy environment. Never eat while watching TV or working on a PC. Do not turn off the light, this atmosphere contributes to overeating. Even the most ordinary bread will seem incredibly tasty.

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