How to deceive your appetite It's no secret that during the long New Year holidays, many of us gain excess weight - well, if only a couple of kilos.
Is it really possible to refuse plentiful, delicious holiday feasts at home, away, or in restaurants? Scientists say it is possible! In addition to physical saturation, food gives us perhaps the most necessary feeling for a full life - psychological satisfaction. It is this that causes “eating problems” or rich holiday feasts and, as a result, the appearance of extra pounds. Modern scientists believe that you can be happy without overeating - you just need to pay more attention to everything related to the meal.
Formula
Psychologists have found that the ideal portion of food for a person is calculated using the formula X = 100% – 50% . In other words, this is exactly half of the amount of food that we are ready to “eat with our eyes”! It turns out that in order to be satisfied and not gain excess weight, half of the usual portion is enough for us. In fact, a person is designed in such a way that when he gives himself a portion of food, he subconsciously takes 2 times more than his body needs to be full, that is, he takes it “in reserve,” scientists explain. This is why we so often get up from the table with a feeling of heaviness in our stomach, although we have eaten no more than usual. In this case, exactly half the contents of the plate is the golden mean between saturation and moderate energy consumption. Thus, the practical application of the ideal portion formula is as follows: every time you put food on a plate, feel free to remove half - you will not remain hungry, and the acquired energy will not be converted into excess fat.
How to trick your appetite
Few people can say that “I eat little and still gain weight.” In most cases, the cause of curvy figures is overeating and for such people the question of how to curb their appetite is especially acute. To do this, just follow the advice of nutritionists and try to deceive your appetite in simple ways. The only condition is that this must be done regularly, so that the rules become a habit and then you will finally be able to achieve the desired shape without grueling diets. Five basic rules will help you cope with overeating and moderate your appetite.
1. You shouldn’t come home from work very hungry, so as not to empty the refrigerator later. It is better to have a snack at about 16:00 with something light: yogurt, apple or dried fruit. 2. You need to start following the 5 minute rule. Before you start eating when you are hungry, you need to wait a little. First 5 minutes, then gradually increase the time to 20 minutes. In this way, you can gain the upper hand over your appetite and learn to control it as a result. 3. Drinking water should always be at hand. He will be able to relieve the attack of hunger. This works especially well with water acidified with lemon juice or mint decoction. 4. You cannot eat while standing or on the go. Popular wisdom, which claims that more will come in this way, is absolutely right. It is best to place food on a plate rather than eating from shared dishes. The plate should be small, but completely filled, so that it seems that a large portion has been eaten. 5. When you feel hungry, you can try to distract yourself. For example, start moving actively, you can do this around the house: clean, wash the dishes, or even go for a walk with the dog. Active actions reduce the feeling of hunger and dull it. Thus, without straining at all, you can become the master of your appetite, which means you can stop eating too much, and as a result, you will not only be able to maintain your figure, but also get rid of extra pounds.
Toothbrush
As you know, a person is a hostage to his habits. And the habit of brushing your teeth after eating, according to psychologists, can be an excellent reason to “put off” your appetite. It is she who will come to the aid of those who cannot cope with the evening desire to snack. It's simple - if you feel hungry in the evening and are already heading to the refrigerator, look into the bathroom on the way and just try brushing your teeth! Scientists assure that thanks to this simple trick, the “teeth should be brushed after eating” attitude will work – and your appetite will disappear by itself.
Habitat
French psychologists have found that a person’s appetite directly depends on the intensity of nutrition and the eating habits of the people around him. More than 8 thousand French people of both sexes took part in the five-year study that allowed scientists to come to this conclusion. As a result, it turned out that those people whose friends, brothers or spouses are overweight increase their risk of obesity by an average of 47-57%! This is explained quite simply - a person unconsciously absorbs exactly as much food as is customary to eat in the society around him. It is this feature of our psychology that allows us to understand the reasons for intense weight gain during the New Year holidays! A way out of this difficult situation is offered by Russian scientists, who are confident that in order to avoid excess weight, a person should follow the example of... animals. “Nature is wise, and none of the animals will ever eat “for company,” psychologists say. “It’s time for us to give up this bad habit.” And try to eat strictly according to the clock, even if those around you have a wonderful appetite!” Scientists advise listening to your body more, rather than following the instinct of imitation.
How to reduce appetite psychology. How to reduce appetite? Psychological techniques - choosing a technique
There is an opinion that if you do some simple physical exercises 10 minutes before meals,... They say it works even if you are ravenously hungry.
This approach to losing weight has its advantages. It works especially well if you are experiencing emotional rather than physiological hunger. The fact is that movement (exercise) is a great way to relieve stress.
Animals, by the way, get rid of their stress through physical activity. They either flee from their pursuer or engage in combat with the enemy. In both cases, they use up the stress hormones received after fear or the appearance of rage.
We cannot fight or bite, because we must meet the requirements of a civilized society. Therefore, we hide our grievances and irritation within ourselves, and in order to calm down, we prefer to eat. Physical exercise helps us release our emotions and get rid of stress hunger. In addition, during such “charging” we are distracted from thoughts about food.
If the hunger is real, physiological, exercise is unlikely to help dramatically. But with their help you can delay eating for an hour or two. As for the strong, “wolfish” desire to eat, physical activity will only “stimulate” the appetite even more. I can hardly imagine a hungry woman returning from work and the first thing she does is start swinging her legs. Instead of exercise, in this case it is better to have a snack - eat a piece of cheese or an apple. This will help reduce your appetite and avoid overeating.
If you are haunted by obsessive thoughts that you are overweight and need to get rid of it, and you are constantly looking for new methods and ways to lose weight, try the following.
First, try to understand why you want to lose weight and why your appetite is stopping you? Very often breakdowns occur due to a simple lack of motivation.
And secondly, change your information search pattern. From the fact that you have tried many techniques, you can only draw one conclusion. You perceive each of them as a panacea. And you throw yourself headlong into the pool. There is an element of childhood in this. You are ready to entrust your appearance and your well-being to someone more “adult” and experienced. Believe your friend from the forum and a fashionable nutritionist more than yourself, recklessly, and this often does not give results. The fact is that it is easy to follow only those instructions that you have chosen consciously, yourself, regardless of anyone else's opinion.
All you need is to approach both time-tested and newfangled methods of reducing appetite with a critical eye. I always compare it to choosing a dish at a buffet. The chef often stands next to the dishes. You can approach him and ask him what you should try, transferring responsibility for the choice to him. But at the same time, be prepared that he will recommend you stewed cabbage, which you have hated since childhood. His task, like the authors of books or forum participants, is only to give a recommendation.
If, when you approach the appetizer table, you first look at a few dishes and then ask whether they are worth eating, the result will be different. The food may not be tasty, but it will be exactly what you wanted. You need to do the same on forums. Of all the methods, first of all choose those that you like. Evaluate how feasible they are for you. And give yourself a mindset: I’ll try this method, three days will be enough for a start.
If after three days you realize that your appetite is under control and you do not feel discomfort, continue to follow the recommendations for your health. But if you feel uncomfortable on this particular diet, give it up immediately, consciously. Then you will have no reason to despair. You can’t do it not because you are somehow different. And not because the technique is bad. But because it doesn't suit you.
This means that another one will do - the one you like more.
Distraction
Russian psychologists have proven that visiting grocery stores with chewing gum in your mouth can protect consumers from unplanned purchases, especially if the trip to the supermarket was on an empty stomach! As it turned out, the process of chewing aromatic gum “distracts” the attention of the part of the brain responsible for the feeling of hunger, provides short-term satiety and allows you to avoid making rash purchases based on the “eating with your eyes” principle. The same goes for visiting people. If you're visiting family or friends on an empty stomach, try chewing gum to distract your appetite. This kind of time-out will not only allow you not to eat everything at once, but will also give you time to choose the most suitable products for you and create your own menu that evening!
Nude
Eating naked is another way to significantly reduce your calorie intake! “It’s enough to undress before dinner and the feeling of embarrassment for the imperfections of your figure will make you eat much less,” psychologists assure. In this case, the ability of self-criticism inherent in every person comes into play. And if, when eating food in clothes, you forget about the hated extra centimeters, then in the nude your subconscious will work mercilessly and, as a result, block your appetite. As for holiday feasts, try to wear tight clothes - this is a great alternative to eating in the nude will help you avoid overeating and prevent self-criticism from letting your guard down!
Check boxes
Always remember exactly what and how much you ate during the day! According to psychologists, such control of food consumption will allow you to learn to balance your diet over time, regardless of the influence of external factors. By practicing this for 50 days, you will not only learn how to properly create a menu, but also begin to listen to the desires of your own body. So, for example, if you ate meat for lunch and mentally checked the box that you already had a meat dish in your diet today, for dinner you will most likely prefer fish, vegetables or mushrooms. In this case, a mental or written “tick” serves as a food intake controller and provides not only satiety, but also psychological satisfaction from the meal. In addition, this technique will allow you to avoid overeating with any particular product - if you ate a cake and gave yourself a report about it, that is, you checked the box, your body is satisfied with the cake for today, that is, it is psychologically full of it. If you do not give yourself an account of the food you have eaten, your body will receive satisfaction only as a result of real physical overeating. The most uncontrolled eating occurs during a meal in front of the TV - in front of it, the person’s brain is busy with what is happening on the screen and is not able to control food intake, which is why a person is able to eat much more than in silence at the table.
How to deceive your body and appetite?
You can, of course, wage a grueling struggle with your own body to get rid of every gram of excess weight.
But it’s better to act like a woman - just... deceive your body. Small tricks are forgivable if they allow you to effortlessly lose a few kilograms and feel more active, beautiful and healthy. Most women suffering from excess weight have impaired water metabolism, that is, the amount of water in the body exceeds the norm. This is due to the fact that obese people produce excess insulin, which causes fluid retention and increased appetite. At the same time, water accumulates - it is formed during the oxidation of food entering the body.
What should we eat when we decide to lose weight, but we really want to eat? What all weight loss diets have in common is the consumption of juices, fruits and vegetables, wholemeal bread, and yogurt. So they are y6ep with the desire to eat to their fill in the evening. Eating one or two fruits or vegetables at each meal will keep you full and naturally reduce your calorie intake. Have snacks every 4 hours. Small portions of food will help maintain blood sugar levels, which will relieve you of mood swings and insurmountable hunger pangs. At home and at work, always have a “pantry” of oranges, apples, biscuits and other low-calorie but tasty “stuff” on hand. The main thing is not the feeling of satiety, but the feeling of satisfaction!
How to lose weight without torturing yourself, your beloved? Cut yourself some slack. But then atone for your 'sins'. After eating a pie during the day, in the evening give up something no less high in calories, but not so tempting. Tighten the nuts gradually. Cut your diet by 100 kcal every day: replace the regular chocolate bar with an orange, cookies with sauerkraut. Have fun. Try a new dish every day, and fresh taste sensations will relieve you of “diet boredom” and the dull suspicion that beauty really requires sacrifice and that sacrifice is you.
How to always feel full? Eat slowly. It takes the body 20 minutes for the signal 'I'm full' to travel from the stomach to the brain. Hot food is absorbed more slowly than cold food. Cook quickly. Then you won’t have time to “go crazy” from hunger while smelling the kitchen smells. Use pre-peeled or frozen vegetables. Never eat on the go while doing something - cleaning, reading, etc. Try food as little as possible during cooking, or better not try it at all. Brush your teeth after eating. If the taste of food remains in your mouth, your body will 'think' that you are not yet full. Drink water - one glass before meals and one glass every hour during the day. This will suppress the feeling of hunger and relieve you from evening attacks of appetite. Always have a bottle of still mineral water ready. But coffee helps increase your appetite!
How to reduce the calorie content of food without depriving yourself of gastronomic joys?
Here are some tricks
Use spices. Sometimes we mistake the desire to experience intense taste sensations for real appetite. Seasonings will help you satisfy him. The fierce enemy of appetite is garlic! Grind three cloves of garlic and pour a glass of boiled water at room temperature. After a day, the infusion is ready. Take a tablespoon before bedtime. Sugar in desserts can be replaced with vanilla or cinnamon. Eat mostly unprocessed or minimally processed foods—wholemeal bread instead of white bread. Low-calorie 'versions' of familiar foods are preferred over all others. 'Skinny' sauces instead of fatty ones (with butter, mayonnaise or sour cream). The chicken will be no less tasty with mustard or vegetable sauce. Evening is the most 'dangerous' time of day! In the evening we are left alone with our appetite. The best defense for your diet: don't come home hungry. There is also such a tactic for curbing appetite - the '+5 minus kg' rule. For one week, when you come home and feel a passionate desire to pounce on food, make an effort and be patient for 5 minutes. In the second week, wait 10 minutes, etc. Once you learn to hold back for 20 minutes, you will begin to control the impulsive desire to put something in your mouth.
Optical illusion
Scientists are unanimous in their opinion that the blue color of dishes can curb your appetite! The thing is that dark blue, like each of the four primary colors, is an expression of one of the basic biological needs: physiologically - peace, psychologically - satisfaction. Our brain “reads” color signals at the level of collective consciousness, so the information message of blue color will be well understood by the subconscious and will give a signal of satisfaction much earlier than if the dishes are light or green. Eating food from blue dishes obviously gives a feeling of calm and satisfaction, which affects the decrease in appetite.
Reminder
Psychologists believe that you can develop the habit of eating moderately in three weeks of daily training. One of the most effective ways is to remember the true purpose of things and influence your own subconscious! To do this, you need to hang “reminders” wherever you need to develop new habits, for example, on a carafe of water! A note with the following content is suitable for the decanter: “2 liters a day is your norm,” for the refrigerator: “Why are you opening me, look what time it is!” The vegetable compartment can be decorated with a sign: “Weight Loss Products,” and the candy box can be called “Excess Fat.” Give everything that surrounds you honest names, and the subconscious will very soon get used to the true purpose of food and household items.
How to reduce appetite using folk remedies. How to reduce appetite with folk remedies
- A decoction of fresh parsley is useful to reduce appetite and improve metabolism. Pour 1-2 teaspoons of greens into a glass of boiling water, cook over low heat for 15 minutes. Take 1/2 cup of the decoction several times a day.
- Pour 10 g of crushed corn silk into 200 ml of cold water and cook in a water bath for 20 minutes. Drink 1 tablespoon of the decoction 4-5 times a day before meals.
- Dissolve 2 teaspoons of apple cider vinegar in a glass of water and take before meals. Pour 200 ml of boiling water over a teaspoon of dry wormwood and leave for 30 minutes. Take 1 tablespoon 3 times a day 30-40 minutes before meals.
- 1 tbsp. dry crushed nettle, pour 1 cup of boiling water, leave for 10 minutes, strain. Take 1 tablespoon 3 times a day.
- Pour 2-3 tablespoons of knotweed herb into 400 ml of boiling water and leave for half an hour. Drink 1/2 glass 30-40 minutes before meals.
- Linseed oil. Take 20 ml per day before meals.
- Pour 200 g of wheat bran into 1 liter of hot water, boil for 15 minutes, strain. Drink half a glass 3 times a day.
- Pour 20 g of chopped celery (herb) into 1 glass of boiled water, boil for 15 minutes. Strain and bring the volume to 200 ml. Take half a glass 3 times a day.
- Finely grind 3 cloves of garlic and pour a glass of boiled water at room temperature, let it brew for 24 hours. Take 1 tablespoon before meals. Or simply swallow, without chewing, a clove of garlic per day. It will destroy all pathogenic microbes and help reduce appetite.
- 1 tbsp. dry medicinal sage pour 1 cup of boiling water, leave for 20 minutes, squeeze out the raw material and strain. Take half a glass 3 times a day.
