Didn't fit into your favorite dress again? Is your husband drooling over his inch neighbor? Didn't find jeans in your size in the shopping center? Girls, admit it, apparently, in addition to your cosmetic bag, there are some other treasures in your handbag. Confess, what is there today? Chocolate? Or a fresh eclair?
It's time to stop working hard with your jaws, absorbing tons of calories and think about the future. Today I will give you 7 tips on how to stop gluttony on your own and return your body to ideal shape.
Admit it to yourself - you are a glutton
Overeating is an addiction, just like drugs or alcohol. It’s just that one is addicted to heroin, and the other worships hamburgers. Not surprisingly, the first step to recovery in both cases is recognizing the problem.
Are you still sure that it is better to swim through the waves than to hit the rocks? Check yourself on these points:
- While eating, you are constantly glued to gadgets and do not notice the number of calories you absorb.
- You are constantly chewing something. The plate next to your table is bursting with new portions.
- You can't imagine your work process without snacks.
- As soon as the moon rises, the night watch comes to your house.
Well, have I figured it out for you? The root of evil has been found. Go ahead.
Avoid temptations
Well, is it really possible not to overeat if unhealthy food takes up the entire volume of the refrigerator? Cakes, sausages, smoked meats. Impossible to resist.
Let's get rid of temptations . Keep only healthy foods on hand. And all the high-calorie attractiveness adorns only the shelves of the supermarket. And if you suddenly really want to eat something nasty, you will have time to change your mind while you go to the store.
We refuse diets
You probably know the singer Anna Sedokova. Her photographs often appear on the Internet and in the media. A sultry beauty, isn't she? You just have to look at the same pictures without Photoshop, and the envy immediately disappears.
Cellulite, huge sides and a prolapsed belly - that's the whole model for you. Even though Anyuta is constantly on various diets, it’s hard to call her experience successful. True, recently the girl was still able to pull herself together and lose a couple of extra pounds. The new fat burning program is based on proper nutrition and exercise.
Remember, strict gastronomic prohibitions will only encourage you to overeat. After all, any abstinence leads to another breakdown.
Instead of suffering and starving, focus on eating in moderation. It's not difficult to find nutritious and healthy foods that satisfy your appetite. The main thing is not to overdo it with dosages.
How to eat healthy
Answered by: Dietician of the SM-Clinic holding Elena Tikhomirova
I hope your night work is temporary. The fact is that a person loses weight precisely during sleep (if he does not overeat before lying down, of course). When you come to study after work, it’s understandable that you feel “zhor” – your sleepy body is somehow trying to regain strength. At the same time, a tired brain experiences a strong need for serotonin, from which it needs to synthesize endorphins - pleasure hormones that increase vitality. That's why you have such a craving for chocolate - it contains tryptophan. This is the same amino acid from which serotonin is produced.
After a night shift, you need a protein breakfast, since protein contains a lot of tryptophan (by the way, cheese is the record holder for the content of this amino acid). Here's the ideal option for you: a mixture of a pack of cottage cheese with a fat content of up to 4% and a glass of natural yogurt. You can add a spoonful of honey to it to sweeten your morning. Omelette with cheese, oatmeal and buckwheat with milk are also excellent suppliers of tryptophan. I assure you, as soon as you start eating breakfast correctly, you will feel much better.
Next, make sure that food enters the body every three hours. Any fruit is a great snack. And don't skip lunch under any circumstances. Let it be a vegetable salad (carrots and cabbage are probably available in the student canteen) and some kind of animal protein - chicken, meat, fish - just not fried. Three hours later - fruit again. You'll see, when you arrive home at 7 pm, you won't be ravenously hungry. Remember that the protein of fish and seafood is easily digested and lingers in the stomach for a long time, giving a feeling of fullness. Garnish with vegetables in any form. Everything is very simple.
And further. A young man is good, but the chocolates you eat together affect you differently. They may not harm him, but they will be securely stuck on your sides.
Sport for fun
Down with bullying your own body. Do what brings you joy and satisfaction. If you like running, go for a run; if you like quick walks, go around all the central streets of the city. All exercises should be positive and energetic.
Blonde beauty Cameron Diaz once said: “One of my favorite sports is sex . And you can’t argue. The ideal way to lose weight with pleasure.
Getting rid of boredom
Agree, we overeat when boredom overcomes us. We have nothing to do - and now our hand reaches out for a chocolate bar. Stop!
Get distracted by something else. Take up a new hobby, learn Nordic walking, garden, or, finally, renovate. The main thing is to choose activities during which it will be impossible to attack the refrigerator .
How to find it all the time
Answered by: Men's Health fitness editor Dmitry Smirnov
I’ve been working as a personal trainer for 13 years and I hear stories like this all the time. I just don’t believe any of them. I don’t buy phrases like “I don’t have the energy to workout after school/work,” especially if a girl barely 20 says it to me. If you think that people who are in excellent shape do nothing but do that from morning till evenings swinging dumbbells is an illusion.
At the age of 21, I studied full-time, worked and at the same time managed to train 35 hours a week. This is 5 hours a day: two in the morning (I had to get up at five in the morning) and three in the evening, even if I literally fell off my feet. As a rule, during training, the feeling of oppressive fatigue disappeared under the onslaught of endorphins.
As for diet and the difficulties associated with it, these are also excuses.
No one is stopping you from preparing your own food for the day and taking it with you. No one except you yourself - small, frightened and unsure of yourself - is stopping you from eating from your lunch box by the hour - when you need it, and what you need. A strong person who understands what kind of life he deserves does not know fatigue. And if he knows, he despises her. He always has time to fight and get better. He wakes up before dark and goes for a run, then cooks himself a kilogram of chicken breasts and calmly crushes them right at the lecture. Evening cravings - how to get rid of it?
Evening eating is one of the most common causes of excess weight. The whole day is like a squirrel in a wheel, and in the evening - a long-awaited dinner in front of the TV, an opportunity to finally relax. After a while, you want to experience the feeling of blissful relaxation again, and your legs themselves carry you to the refrigerator.
And so several times during the evening. Then self-criticism and a promise that today is “definitely the last time.” Alas, this promise is difficult to fulfill, and therefore the next day everything repeats itself. How to beat evening cravings
and leave the circle that seems closed?
We eat well at least three times a day
One of my friends who is always losing weight says that she keeps herself busy 24/7 in order to take her mind off food. She is in soap during the day, and at night, and throughout the day. However, since the beginning of such downloads, she has gained 10 kilograms. And the reason for this is the completely destroyed regime. Instead of eating normally and on a schedule, she eats everything she can get her hands on on the go.
To get rid of gluttony, you need to organize yourself a balanced lunch, breakfast and dinner .
Healthy snacks are allowed throughout the day. But skipping meals leads to constant overeating.
Zhor attacks in the evening
People who are overweight know the evening feeling of unbearable hunger, when they seem to have had dinner, but want something else.
People who are overweight know the evening feeling of unbearable hunger, when they seem to have had dinner, but want something else. And you repeatedly slam the refrigerator in search of “what to eat.” If this sounds familiar to you, read on to understand the reasons for this phenomenon.
The cause of evening hunger is the hormone ghrelin, which received such an unofficial name as “hunger hormone”. If your body has increased production of this hormone, then you want to eat again and again. Moreover, this hormone will provoke not just to eat, but to eat high-calorie and fatty foods.
In general, the hormone ghrelin is produced in the body before meals, when blood glucose levels drop. This hormone is designed to induce appetite. After eating, the production of ghrelin stops. But this happens in the body of a healthy person who eats right. It is important! Therefore, let's look into it further.
All processes in our body are controlled by hormones. This is what happens in the body in the evening. After 18-20 hours the work of the digestive system slows down, and at night it practically stops. At night, cleansing systems come into play and the body removes accumulated toxins. Cleansing and regeneration of cells and all tissues of the body occurs.
For these processes, a group of certain hormones is produced in the evening. They are known to us as hormones of youth (well, that’s right, thanks to them our body is cleansed, restored and rejuvenated).
Among these hormones is somatotropic hormone, which is responsible for weight loss (fat burning, which occurs at night). In fact, this hormone is responsible, among other things, for carbohydrate-fat metabolism.
If we sleep incorrectly, we eat more
“Regular lack of sleep makes you want to eat something tasty: sweet, salty, fried, etc. And since “highly tasty” foods often also turn out to be “higher harmful,” it turns out that lack of sleep makes you not only eat more, but overeat not very healthy foods,” Eric Hanlon, a researcher at the University of Chicago.
On average, a chronically sleep-deprived person consumes almost 40% more calories per day than required. After all, the body is not made of iron, and in order to function, it needs energy. And he gets it from those products that we stuff into ourselves during the day. And the more of them, the more cheerful and productive we work.
If you want to overcome eternal hunger, allow your body to rest. And then the extra pounds won’t fall out of your favorite jeans.
I hope my tips today will help you get rid of the habit of constantly visiting the refrigerator. Treat yourself and your health carefully and lovingly.
Zhor attacked
Each of us at least once in our lives has faced the problem of uncontrollable hunger, when after a seemingly heavy meal, literally an hour later we feel hungry again.
Each of us at least once in our lives has faced the problem of uncontrollable hunger, when after a seemingly heavy meal After eating, literally within an hour you want to eat again. There can be many reasons for this behavior of the body, but the consequences are the same - excess weight, and in the future a number of chronic diseases associated with this. In our material we talk about the possible causes of constant hunger and how to cope with it.
An unbridled appetite is not caused by not eating enough. Zhor can attack even after a timely and nutritious meal. The causes of an irresistible feeling of hunger can be both physical and psychological.
