How to properly control your appetite: 5 main rules

Surely, each of us at least once faced a situation when your hand reaches for a chocolate bar, even if we are not hungry. Or when in the evening, after dinner, you want to “have a snack”. Appetite is not only a physiological need, but also an emotional response to stress, fatigue or even boredom. To maintain slimness, energy and well-being, it is important to learn to control it. We at joy-pup present 5 main rules. Read also what diet to choose for toned buttocks.

Don’t skip breakfast

A morning meal starts the metabolism and helps to avoid overeating during the day. Women who eat breakfast are less likely to experience uncontrollable hunger in the afternoon. The ideal breakfast is a combination of proteins, complex carbohydrates and a little healthy fats. For example: an omelet with vegetables and a slice of whole grain bread or oatmeal with berries and nuts. Wake up 30-60 minutes before breakfast so that the body “wakes up” and the food is better absorbed.

Monitor the level of water in the body

Thirst is often disguised as a feeling of hunger. If you feel like you want to eat an hour after eating, drink a glass of water and wait 10 minutes. Perhaps this is just a signal of dehydration. The norm is 30-35 ml per 1 kg of weight per day.

Eat slowly and mindfully

Chew food slowly, concentrate on the taste, smell and texture of food. The brain needs about 20 minutes to understand that the stomach is already full. When you eat on the go or while watching a TV series, this signal may simply not reach your consciousness, so you can eat too much. Arrange 15 minutes of silence for yourself during meals.

Choose foods that keep you full for a long time

Sweets, fast food and white bread cause sharp spikes in blood sugar – and in an hour you will want to eat again. Instead, give preference to foods with a low glycemic index: vegetables, legumes, whole grains, nuts, lean meat and fish. They provide a long-lasting feeling of satiety and do not provoke overeating. Add avocado, eggs, lentils, cottage cheese, greens and seeds to your diet – these are superfoods for women’s health and appetite control.

Understand your emotions

Sometimes we want to eat not because we are hungry, but because we are sad, lonely or just bored. This is emotional hunger. To cope with it, learn to ask yourself the question: “Am I really hungry or am I trying to drown out my feelings?” If the answer is not obvious, try replacing food with something else: a walk, a bath with salt, a conversation with a friend or yoga. Keep a food and emotion diary to help you see when you eat because of feelings, not because of hunger.

To be continued…