How to cheat hunger: 4 effective ways

The modern world does not leave man time for elementary 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 a brutal appetite. Many people are faced with a problem when the thirst for a bite goes beyond all boundaries. Hence the need to fight the raging beast. Experienced nutritionists and psychologists have deduced effective methods to eliminate the problem, let's talk about everything in order.

Method number 1. Follow the daily routine

1. Do sports. Exercise helps suppress appetite. For this reason, it is recommended to do exercises every time you want to eat.Besides the fact that you get rid of the immediate problem, the sport will help burn those extra pounds. Active people are less prone to starvation than those who lead a measured life.
2. Walk on foot. There is an erroneous opinion that fresh air causes appetite. However, regular walks saturate the cells with oxygen, with the result that they want to eat less. As soon as your 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 susceptible to overeating than those who are in the "Kingdom of Morpheus" about 5-6 hours. To overcome hunger, pay due attention to rest at the correct hours (22.00–08.00).
4. Find a hobby. In most cases, the appetite wakes up in cases where you start to constantly look in the refrigerator out of boredom. To overcome hunger, find a hobby that will occupy all thoughts. Instead of constant gluttony, the mind will be busy thinking about new plans and ideas.

Method number 2. Create the right atmosphere

1. Eat in silence. Eating should occur without extraneous noise. If you eat with loud music or the sound of a TV, the amount eaten will double or even triple. People who are naturally prone to corpulence, it is recommended to pay particular attention to this item.
2. Do not eat in the dark. Not everyone knows, but the muffled light, in particular the romantic atmosphere, contributes to overeating. When eating in the darkness, even the most ordinary slice of bread will seem unusually appetizing. Taste receptors are exacerbated, so hunger comes. Eat only in the light, give up the "romance".
3. Remove high-calorie foods. Hide cookies and other sweets in the far corner of the cabinet. Put the washed and grated apples, oranges on the kitchen table. Put the refrigerator in order, put the low-calorie milk in 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 sharpen the receptors in the brain responsible for appetite.If your kitchen is in a similar color range, exclude the named shades. Replace them with blue, blue or pale green, they suppress the raging appetite.
5. Keep the fridge full. Learn to make a menu for the week ahead. Make sure that the refrigerator is always full of healthy food. Otherwise, you will have to eat what is (sandwiches, fried potatoes, etc.). Pay due attention to fresh vegetables and fruits, they should be in abundance. Such a move will help you choose food to your liking, and not to eat hamburgers in the nearest fast food restaurant (fast food).

Method number 3. Learn the "tricky" products

1. Chew the cud. To deceive hunger, make it a habit to carry sugarless chewing gum in your handbag. Choose fruit sweet variations, they suppress appetite. When you want to eat, chew the 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 foods are high in protein and arerelatively low-calorie. As a result, you will remain full for a long time and deceive hunger.
3. Exclude from the diet seasoning. We are talking exclusively about hot spices that irritate the gastric mucosa and cause an increased appetite. These include bulk seasonings and sauces, plant roots (horseradish, ginger, etc.). If you want to deceive your hunger, cook dishes with a minimum amount of salt and spice “with a light”.
4. Do not give up potatoes. Many believe that potatoes are very high-calorie foods, and rightly so. However, we are talking about a high-starchist (vegetable not soaked in water), fried in butter. Make it a habit to eat 1 boiled tuber per day, it normalizes the level of sugar and suppress appetite.
5. Eat apples. In some cases, hunger occurs due to lack of iodine. An apple eaten together with bones will help fill it. Grains contain a daily iodine rate, so the need to eat "junk food" will disappear dramatically. To deceive hunger, you can also eat sweet apples in moments of raging appetite (not on an empty stomach).

Method number 4.Normalize your daily diet

1. Do not starve. In no case do not miss meals, fasting adversely affects the state of health. As a result of a long abstinence from eating the body begins to strike. Subsequently, he will postpone “in reserve” even the calories derived from eating vegetables and fruits.
2. Eat on the clock. Take the habit of eating strictly on schedule every 2-3 hours. You should have at least 5 meals a day, with the last one being held 4 hours before bedtime. As a result of such manipulations, the stomach will begin to produce juice in strictly allotted hours. You suppress hunger by eating small amounts of food (the need for large portions will disappear).
3. Do not deny yourself a dessert. Many people make a mistake when banned sweet cakes and other desserts. In the end, the brain remains unsatisfied even after a nourishing meal. After a certain time, you still eat dessert, but in double quantity. If you want sweet, 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 flax or oatmeal with milk / water, add nuts and berries. Such a move will prompt the body to wake up and also saturate it with energy for many hours to come.
5. Eat measuredly. It is known that the saturation of the meal does not occur immediately. As a rule, the body needs from 20 to 30 minutes, it is after this period that the brain receives a signal “Enough!”. Try to eat slowly, chew food thoroughly, leave the table as soon as the first portion is over. Do not impose an additive.
6. Do not eat on the go. As mentioned earlier, the reception of the meal should be carried out measuredly and in silence. Avoid quick snacks on the way to work or in 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, it will help to deceive hunger.
7. Set priorities. Learn to deal with the body.The recommendation does not make you starve at all. When you want sweet, eat a baked apple with honey. Instead of fried potatoes stew vegetables with meat. Replace white bread with diet bread, and fast food with vegetable salad. Focus on healthy foods so that the body gets the maximum of beneficial enzymes.

It is easy to deceive hunger, if you have sufficient knowledge with regards to the available psychological techniques. Put in order the kitchen, eliminate the red and yellow shades, replace them with blue. Keep the refrigerator full, eat fractionally and by the hour, play sports. Get enough sleep, study the list of "cunning" products, do not allow overeating from boredom.

Video: 10 tips on how to fool the feeling of hunger