Method number 3: Foods that reduce appetite
Proper nutrition also helps fight overeating. There are foods that stimulate appetite and increase the secretion of digestive juices. These include:
Sweets and alcohol quickly increase the concentration of glucose in the blood, but then it decreases just as quickly. The brain receives a signal about a lack of glucose and stimulates the feeling of hunger. But you can influence this process if you change your eating habits. To do this, you need to include avocado, fatty fish, oatmeal and spinach in your menu more often. Natural black coffee, but without sugar or other additives, reduces appetite.
Fiber-rich foods suppress hunger and prevent overeating. To avoid wanting to eat during the day, you need to snack on apples, cucumbers, pineapples and citrus fruits. Fiber can be included in the diet using the drug Psyllium. The tablets are washed down with water, after which they increase in size and give a feeling of satiety. This helps you lose weight quickly at home and does not harm the body.
Method No. 8: Connection of appetite with diet
The nutritional culture itself influences the increase in appetite. To reduce it, you need to eat thoughtfully and avoid snacking while watching TV, reading or working at the computer. At this time, a person ceases to control the amount of food eaten and overeats. Snacking with fast food is harmful. Therefore, fast food culture is often combined with excess body weight or overeating.
Researchers suggest using certain colors in the kitchen interior that calm the nervous system. These include blue, blue and green. But bright red and orange dishes, on the contrary, increase the desire to eat. The same tones must be adhered to in the surrounding environment.
Method No. 5: Reducing appetite with folk remedies
At home, you can use traditional medicine methods that effectively reduce appetite. These include not only medicinal plants, but also some improvised means.
Cinnamon sticks or essential oils help make hunger less pronounced. A few drops of mint, vanilla or grapefruit in the evening will help suppress the urge to eat something before bed. And you can always carry a small cinnamon stick with you to inhale the aroma to suppress hunger.
Folk remedies can reduce appetite if used regularly. Decoctions of fennel, dill herb, mint, and buckthorn help to cope with this. Often women supplement their effect with senna, which accelerates peristalsis and loses weight. But at home it should be used with caution, the plant is toxic.
When you need a doctor's help
But a healthy lifestyle does not always allow you to achieve good results. In some cases, increased food consumption is a sign of various diseases. These include bulimia nervosa, when a person eats a large amount of food, but later tries to get rid of it by artificially inducing vomiting. This condition goes to the other extreme; decreased appetite leads to the development of anorexia. It is no longer possible to cope with the disease without the help of a doctor.
Budik Alexander Mikhailovich, neurologist, CMN, chief physician of medical offices 36.6
THERE ARE CONTRAINDICATIONS, BEFORE USE YOU MUST CONSULT WITH A SPECIALIST
Big fork or small?
When you use a larger fork, it may seem like you're eating more food. However, a recent study supports the idea that those who ate with larger cutlery ate about 10% less food. So don't be afraid to use big forks when eating. This will help you lose weight while feeling full.
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Method number 4: Pills to reduce appetite
As an aid, you can take special pills to lose weight and reduce the desire to eat. But they must be prescribed by a doctor to anticipate risks or possible side effects.
Approved medications for appetite suppression include Reduxin capsules. The essence of the effect on the brain is that the active component of the drug blocks the reuptake of serotonin and norepinephrine by nerve cells. These neurotransmitters retain their influence on neuron receptors and maintain a feeling of fullness; appetite does not appear. At the same time, the medicine acts on brown adipose tissue and stimulates weight loss.
To prevent the feeling of hunger from bothering you for as long as possible, the drug contains cellulose. It absorbs water, increases in size and additionally provides a feeling of fullness.
Ankir B tablets safely reduce appetite. They contain only microcrystalline cellulose. They allow you to reduce the desire to eat and switch to small portions of food. They can be taken as a course for 1 month, or continuously, but with breaks every 10 days.
Garcinia Forte tablets have a more complex composition. They contain not only cellulose, but also garcinia plant extract, ascorbic acid, and pyridoxine. The pills reduce hunger and speed up fat burning.
Method number 1: Reducing appetite and losing weight
Increased appetite has a peculiarity; a person is more willing to eat fatty and high-calorie foods, preferring sweets or starchy foods. Only lastly do vegetables or fruits end up on the plate. This imbalance in the diet leads to an excess intake of calories, which are stored as fat. After a period of active consumption or the development of obesity, a desire to lose weight arises. But losing excess weight is impossible without reducing the size and caloric content of portions. Therefore, we have to look for effective ways to suppress the desire to eat.
There are various methods for reducing food consumption, but there are 8 main methods that can be used both individually and in combination:
- consumption of vitamin complexes;
- use of certain foods in the diet;
- using pills to reduce appetite;
- folk methods of struggle;
- elimination of psychological causes;
- improved sleep;
- change in diet;
- treatment of certain pathologies.
Psychologists recommend 21 effective ways to deceive hunger
Often the cause of increased appetite is not a true feeling of hunger, but a psychological desire to eat stress, resentment, grief and other emotions not related to eating. In such cases, psychologists note various ways not to drown out real desire, but to deceive psychological hunger.
1. Blue color
There is a whole science that studies the influence of different colors on the human psyche. Blue color not only calms, but also suppresses appetite. You can use blue cutlery, napkins, plates, eat with a view of the sea, with an interlocutor in blue clothes, etc., your imagination can run wild.
2. Dating
Scientists have discovered an interesting fact that on dates, men usually eat more, but healthy, food, while women eat less and at the same time feel better. So, go on dates, even if you have been living with your significant other for several years.
3. Twilight
But twilight and dim lighting, on the contrary, contribute to overeating, so it is better to eat food during daylight hours, in the evening - in good lighting, and at night - it’s not worth it at all.
4. Cooking fish
Firstly, as scientists have found, fish satiates better than a piece of chicken or lamb, and secondly, the smell of fish acts on the center of hunger and appetite in a regulating manner, promoting normal satiety.
5. Eating in the dark
Experts recommend conducting such an experiment for yourself at least once, putting everything you want to eat on the table and doing it blindly. The goal of this lesson is to understand that the feeling of fullness will come much earlier than you start the third dish. This technique will help you learn to listen to the signals of your body. The vision often clings to beautiful pictures, and the attention of the psyche is focused on them, and not on food.
6. Vitamins
If the body receives the vitamins it needs, all processes in the body work better, the same applies to metabolic processes, synthesis and production of saturation hormones.
7. Eat with the other hand or choose sushi chopsticks
Yes Yes! Try eating with your left hand if you are right-handed, or vice versa if you are left-handed. Or take sushi chopsticks and eat with them. It won't be very comfortable at first, but you will notice that after 20 minutes you already feel full, even though you just finished your salad.
8. Green leaves
Do not hesitate, especially in the summer season, to start your meal with a plate of greens. Such a non-calorie and simple deception due to the presence of fiber will saturate the body faster, provided that you do not limit yourself to just greens at one time.
9. Say no to pizza!
An interesting observation from nutritionists is that any food cut into a wedge shape, like pizza or pies, tricks the brain into not detecting its actual size, causing you to eat more.
10. Eat soups
Eating a simple vegetable or chicken soup before the main meal, by filling the stomach with liquid, helps reduce appetite and you will eat less of the main dish.
11. Buffet
Repeated studies have shown that if you choose a buffet on vacation, you risk gaining extra pounds. Such is the psychology - with a huge selection of free food - you end up consuming more of it than you want, as if this is the last meal of your life.
12. Fats, and preferably unsaturated ones
If the body does not receive fat, all metabolic processes in the body are inhibited. This is such a paradox. Also, unsaturated healthy fats fill you for a long time, so eat fish, nuts, avocado, seeds and olive oil without a twinge of conscience.
13. Delicious smoothies
Delicious smoothies made with sugar-free yogurt and fruit are filling, protein, fiber and carbohydrates. This miracle drink will help satisfy your hunger.
14. Proper bread
Whole grain bread made from wholemeal flour is perfectly filling, healthy, tasty and necessary for the body.
15. Stay warm
Cold provokes appetite, and heat, on the contrary, suppresses it, so keep your body warm so as not to tempt it to stock up during cold times.
16. Avoid the crowds
If you eat in a group, the chance that you will eat more than you need increases with the number of participants in the feast. Psychologists note that it is best to eat in pairs.
17. Low-calorie and low-fat foods
No, we do not recommend using them. On the contrary, according to recent studies, simple foods are much healthier for your figure than “diet” ones. And here again it’s a matter of perception and pleasure. From one small, tasty, but not dietary dessert, a person gets the maximum pleasure, but from a low-calorie dessert - no, and there will also be a desire to overeat.
18. Raw carrots
Experts note that some raw vegetables and fruits not only satisfy your appetite, but also bring pleasure.
19. Eat small, frequent meals
A simple tip will help maintain normal blood glucose levels, while avoiding insulin spikes and hunger pangs.
20. Smells
Delicious smells can stimulate your appetite even when you don't want to eat at all. Therefore, avoid drinking tea in pastry shops and bakeries in the evening.
21. Meat is also healthy
The point is not only in meat, but in general in the protein diet, which helps normalize weight. So eat meat, poultry, seafood. The main thing is to prepare them correctly.
There are many more ways, find exactly what helps you specifically.
