- How not to be hungry? Simple and practical advice
- 1-Choose foods high in fiber
- 2-Drink water first
- 3-Are you hungry to eat an apple?
- 4-Eat in small plates
- 5-Serve less
- 6-get enough sleep
- 7-Eat more slowly
- 8-Eat fruits first
- 9-Meditate and focus on food
- 10-Avoid images of delicious foods
- 11-Avoid sugar
- 12-Brush your teeth right after eating
- 13-Avoid salt
- 14-Do not go where others eat
- 15-Do something to distract yourself
Are you always hungry? We often eat unnecessarily, to entertain ourselves or out of anxiety. It is a common problem and that is why I am going to tell you what you can do to not be hungry in 15 simple tips. I will explain some tips and tricks that you can apply since you finish reading this article.
On the other hand, you may often feel like eating, but you are also overweight. In that case, you can also benefit from certain ways you can do to lose your appetite and begin to lose weight.
The biggest drawback of eating when you're not hungry is that it ultimately leads to more problems: it makes you feel guilty and lowers your self-esteem. On the other hand, those extra calories can seriously damage your health and lead to being overweight or obese.
When glucose levels are low, the liver sends signals to the hypothalamus to replenish them and that is when we get hungry. The problem is when we go to eat without even feeling those signs, or doing it at the slightest sign.
How not to be hungry? Simple and practical advice
1-Choose foods high in fiber
High-fiber foods are low in calories and increase feelings of fullness. Among others, some are: wheat bran, chia, whole wheat bread, peas, carrots, lentils, chickpeas, peanuts or almonds.
2-Drink water first
It is a habit that I myself have gotten used to and have been practicing for a few months when I read it in a book.
A good test to check if you are hungry is to drink a glass of water and wait 15 minutes to see if you are still hungry.
Also, dehydration causes hunger, therefore it is necessary to always be hydrated. It is recommended to drink 1.5-2 liters of water daily, more in summer.
3-Are you hungry to eat an apple?
I heard this advice on television. If you are not hungry to eat an apple, it is assumed that you are not hungry to eat a steak, pasta or any other dish.
4-Eat in small plates
In a recent study, participants ate more calories when food was presented on a plate and with a napkin (as a sign of mealtime) than when it was presented on a plastic plate (that is, a sign of a snack or a snack).
5-Serve less
A common problem is that you tend to eat more than necessary, you tend to serve too much food.
One solution is to get used to serving yourself less. For example, instead of putting a huge chop on your plate, put one that is half. Or instead of putting on two steaks, putting on one.
6-get enough sleep
Poor sleep is known to increase appetite and food intake. Therefore, sleep the recommended hours, which are actually the best hours for you to feel energized and awake.
7-Eat more slowly
With the lifestyle of the Western world, you tend to eat excessively fast and you hardly have time to feel full. If you eat more slowly, you will allow to observe the sensations of your stomach and to feel if you really are hungry. Not only this, but you can avoid impulsive eating and avoid inappropriate amounts and foods.
8-Eat fruits first
This is another habit that I have been practicing for over a year.
Before, I used to eat a lot of first and second courses and ended up so satiated that I didn't feel like eating fruit.
I heard that, to digest better, it is convenient to eat a fruit first and then continue with the first dish. In addition to improving digestion, if you eat a fruit first, you will have made sure you eat the healthiest food first (they are the best foods against cancer) and you will be less hungry to continue with less healthy foods.
9-Meditate and focus on food
One of the benefits of meditation is that it helps you lose weight. But not only that, but it will help you to better understand the sensations of your body and control them.
In addition to being able to practice meditation for 10-15 minutes a day, it is recommended that you focus on food instead of being more aware of television.
10-Avoid images of delicious foods
A study in a neuroscience journal (Journal of Neuroscience) showed that viewing images of delicious foods led to activating the brain's reward center and thus feeling hungrier.
11-Avoid sugar
Consuming sugar can alter the hormonal balance of your intestines, slow down the production of leptin (a hormone that suppresses the appetite) and increase that of ghrelin (a hormone that stimulates the appetite).
12-Brush your teeth right after eating
Surely after brushing your teeth you have less desire to eat and get them dirty again. If you finish eating and brush your teeth, you will avoid eating unnecessarily.
13-Avoid salt
Salt leads to dehydration and there are many people who are unable to distinguish hunger from thirst.
14-Do not go where others eat
People often eat junk food during breaks from work or class and often at inappropriate times. It is likely that you join, so to avoid it, you can do another activity or at least be aware that it can affect you to avoid it.
15-Do something to distract yourself
When you feel the sensation of hunger, despite having eaten recently, you can exercise, do some activity, read or anything that allows you to distract yourself and forget about the sensations. Normally, if you immerse yourself in the new activity, you will forget the sensations and you will not feel like eating.