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 level of glucose 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. It also disrupts the work of the heart, the activity of the gastrointestinal tract, decreases immunity. To avoid disastrous consequences, you must learn to suppress your appetite and eat in moderation.

Drink more

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

If you still want to eat, proceed to the meal. If the feeling turned out to be false, drink 200 ml. carrot or cabbage juice. Lead on water and tea with lemon, drink fresh, which is easy to prepare in a shaker. Refuse carbonated drinks, they irritate the stomach mucous membranes, due to which appetite awakens faster. In order not to eat too much, before a meal, drink a glass of nonfat 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 omelette of 3 eggs, make a roll of pita, eggs, avocado, salad and cucumber.Start the day with the right food to wake up the body and speed up the metabolism. If you are not accustomed to have a rich breakfast, divide the meal into several equal parts: drink yogurt in the morning, eat curd on arrival, eat an apple in half an hour.

Outwit your appetite

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

Color is also important. Too bright shades of red, yellow, green, purple only excite the 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, cups. Remove from the walls of the kitchen "appetizing" pictures of food and bright fruits.

Do not forget about snacks

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

As a valid product, a handful of almonds, a banana or 2 apples, fruit salad, lean fish in its own juice, broccoli or cauliflower, a sandwich of black bread and salmon are suitable. Also, do not forget about yogurt, cottage cheese, kefir, ryazhenka, homemade milkshake. This is only a part of the examples of a healthy snack, you can expand the boundaries, the main thing is that the food should be lean, healthy and low-calorie.

Important!
Eat in silence, calm atmosphere allows you to quickly get enough food and brings moral satisfaction from its use. Give up quick snacks on the go, in a car or public transport.

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

Do not give up sweet

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

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

Allow yourself to eat sweets 1 time in 5 days only in the first half of the day, when carbohydrates are easier to digest and do not turn into fat. If you want to buy candied or dried fruit in the store, take a small pack that you eat in 1 session.

Use psychological techniques

1. Remove sweets from the field of view, put fresh fruits and vegetables, berries and water with lemon in a prominent place. Bread, sausage, canned food and other unhealthy food hide on the far shelves of the cabinet and refrigerator. In the foreground should be dairy products, bran and flakes.
2. Try to reduce the stomach. While eating, lift your left leg and place it on a chair so that it fits snugly to the stomach. Eat slowly, carefully chew each piece.
3. Use visual illusion.Instead of a thick sandwich with sausage, mayonnaise or canned food, 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. Season with low-fat yogurt and 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 intended meal, drink a glass of kefir or eat an apple. After the expiration date, impose yourself exactly half of the plate, eat it and immediately leave the table. Your appetite will increase if you skip meals. Do not starve, use the above-mentioned snacks.
5. Eat in tranquil surroundings and with the lights on. Do not eat while watching TV or for PC. In the twilight, the food seems much tastier, you will not feel satiated, because you will be dispersed. Those who are not accustomed to eat in silence should turn on relaxing slow music.

Eat right

1. The basis of a balanced diet is fractional food intake.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 portion of food, do not rush to chase the second. Saturation will come in about half an hour. Completely discard the pathogens of appetite, these include spicy and salty dishes, various sauces (mayonnaise, caesar, tabasco, ketchup, tar-tar, chili, etc.). Remove from the diet homemade pickles and twists, jams, stewed fruit with plenty of sugar.
2. A full refrigerator will help you reduce your appetite. Once a week, visit the supermarket and buy yoghurts, lean meat and fish, fruits, vegetables. Instead of eating a cookie that does not suppress the appetite, use a banana or a pack of cottage cheese.
3. Carry whole-grain protein diet bars. They will serve you as a snack when hunger appears again. The method will save you from visiting fast food restaurants, buying harmful snacks (chips, crackers, chocolate).
4. Appetite comes from the fact that the body produces gastric juice at different times. Begin to eat in strictly allocated hours, set the time for the first and second breakfasts, afternoon snack, lunch, dinner. Make an approximate schedule of snacks.Reception seems difficult and impracticable, but after a week the stomach itself will signal that it is time to sit at the table. In this way, you will always be full, as proper nutrition consists of a large number of main meals and allows snacks.
5. In order not to get lost and not to provoke an increase in appetite, do not starve. Calculate the daily energy value based on your height and weight. Stick to it, consuming enough calories. If you missed, for example, breakfast, do not wait for lunch. Make the right snack of protein foods and vegetables.

Practical tips on reducing appetite

1. Girls and women should buy a dress in tight. Wear it when the apparent appetite.
2. Suppress hunger will help exercise. Shake the press, make a complex of attacks and squats, do gymnastics or stretching.
3. It has been scientifically proven that the ethers of patchouli, tea tree, rosemary and ginseng reduce appetite. Buy a clay pendant around your neck, fill it with a pleasant aroma and enjoy.
4. Besides the fact that 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 fractional, drink more water and fresh juices. Replace large containers with small dishes, use psychological techniques. Stop running every half hour to the fridge, open and close the door. For 30 minutes nothing new will appear there, unless you first went to the store.

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