How to learn to eat less to get rid of excess weight?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

A woman every day faces many temptations: to sleep longer, buy a new handbag, not to wash off makeup for the coming night. But it is easiest for ladies to succumb to the desire to enjoy something delicious. Is it possible to resist luxurious pasta or fragrant pastries? And how to deal with the main enemy of the figure - the cake? It is not surprising that many women are looking for the answer to the notorious question: how to learn to eat less? Let's try to find the answer together.

From extreme to extreme

It's no secret that for women who find it difficult to control their appetite, the easiest way out is "tying the stomach in a knot." Ladies literally deny themselves everything, eating miserable crumbs for lunch and not having dinner at all. All these sacrifices are aimed at a good goal - losing weight, but after all, after starving for a week, a woman most often begins to sweep away everything in her path.

How dangerous is this method? First of all, this will not bring the desired result because the lost kilograms will turn intoa hundredfold at the end of the hunger strike. Secondly, such a diet, like any other, harms the body in the form of stress and a spoiled stomach. It is not in vain that nutritionists do not recommend prescribing dietary programs on their own; it is dangerous for a non-professional to joke with such things. Then how to learn to eat less to lose weight?

Introspection

According to psychologists, it is not entirely correct to ask how to learn to eat less. You need to ask yourself: why do you want to eat more and more?

Why is it so tempting to sleep after a hearty meal? It turns out that when overeating, the stomach needs a lot of effort to digest a huge amount of fast food, sweets and sweet tea. All this takes precious energy from the body. After all, the available reserves of gastric juice are not enough for the entire lunch.

But our body is built just fine - it can adapt to everything. And the stomach will certainly stretch over time, and will also begin to release an increasing amount of liquid for digestion, causing serious hunger. And over time, it becomes harder and harder to fight your appetites. But how to learn to eat little, is time irretrievably lost? Well, there is always a way out. Consider the right ways to help deceive the body.

Eat your own breakfast

You don't need to know how to learn to eat less when it comes to breakfast. This is exactly the case when you can act in the opposite way - try to get enough. Before lunch, all receivedcalories are used up. But the energy reserve received in the morning will not allow the body to demand sweets and buns in an hour. Still, you should not get carried away with junk food in the morning - breakfast should be he althy. You can accustom yourself to fruit salads with cottage cheese or yogurt, and delicious muesli with berries will become an alternative to oatmeal.

Don't eat if you don't feel hungry

Don't start eating if it's time for lunch or dinner and your body doesn't feel it. It is not at all necessary to go to a cafe with a girlfriend, if you don’t feel like eating at all, it’s better to just take a walk. Finally, at the first sign of hunger, you can drink plain water. Surprisingly, we tend to confuse hunger with thirst.

Don't eat anything that doesn't make you hungry

Trying to lose weight, many people switch to the most he althy food - they exclude fried and s alty foods, rid the refrigerator of mayonnaise and fatty ribs. But as a rule, in this case, the question of how to learn to eat less disappears on its own - he althy food causes only disgust and does not go down the throat.

Nutritionists advise not to use violence on the body and not to eat unpleasant food. Otherwise, this mode will not bring the expected results. Food should bring pleasure, beckon with smells and appearance, provoke salivation and, as a result, promote he althy digestion.

What if nothing but pies and french fries attracts? In this case, you can divide the portion into several parts and try to stretch the delicacy for the wholeday. Why not make your food a little safer by adding he althy snacks to it? You can also replace some harmful elements in food, for example, adding olive oil to salads instead of mayonnaise.

Don't be distracted

Surprisingly, TV promotes obesity. Scientists have found that when watching an interesting movie or program, a person gets so carried away that he can quietly eat twice the prescribed portion. This also applies to snacks or snacks - they just disappear in front of the TV.

The harm of television is also that a person spends less time on a meal. Nutritionists advise eating slowly, stretching the pleasure. On average, this process should take at least 20 minutes. When watching an interesting movie, you can cope in 10 minutes, which is bad for the body. If you have dinner or lunch in peace and quiet, then the question of how to learn to eat little will disappear by itself.

Little secrets

Nutritionists highlight not only the principles of he althy eating, but also some tricks that mislead the body and make you eat less:

• Fresh air. As surprising as it may sound, we are able to feed on oxygen. Contrary to popular belief, after a walk in the fresh air, a person eats less food. But with great appetite.
• Small plates. How to learn to eat small portions? You can use a psychological technique - to serve a small dinner tablecrockery. A number of experiments have proven that people inevitably put more food on larger plates. Accordingly, he eats more. They will do the same with a small plate - they will fill it to the brim. But there is much less food in it. This advice can also be applied to packaged prepared foods.
• Change of interior. It turns out that warm tones and bright colors whet the appetite. If your kitchen is painted red or orange, your diet will be more difficult to manage. Why not paint the walls blue or green? If the hostess categorically does not consider such an option, you can get by with small sacrifices. For example, dilute the interior with decorative elements of cool colors.
• Out of sight! Harmful snacks or sweets should be hidden away so that they do not attract the eye. If the candy bowl is at work and it is impossible to get rid of it, suggest to colleagues to replace the vase with a less attractive one.
• Hobby as a way out. How to learn to eat less if, apart from food, there is absolutely nothing to do? Almost nothing. So that thoughts about food do not annoy every minute, it is recommended to distract yourself with some activity. Why not go into sports or dance? Any interesting activity will do, as long as it takes as much time as possible and distracts from food.