Maintaining an attractive figure is not easy. Every girl dreams of this, but they face an insurmountable obstacle - desire. Often they want to eat something extra, and this nullifies all efforts and diets. How to force yourself not to eat? This is exactly how the question is posed, because women understand perfectly well that they are making a serious mistake, so they are ready to scold themselves in every possible way.
Psychological attitude will play an important role
First, a person should understand a simple truth - no diet will help without willpower. Everyone knows how strong a girl who wants to lose weight is. She is ready to take any steps to become attractive to the men around her. Of course, their willpower can amaze even the strongest athletes.
However, there comes a certain point when mental hardships upset the balance and a person breaks down. Prolonged monthly efforts turn out to be futile, which means you have to start all over again from scratch. The main mistake was the complete lack of psychological attitude. If a woman had first talked to a specialist or set a goal for herself, she would have been able to achieve success.
The right diet will help you get in shape
In addition, using a diet should be a fully conscious and carefully prepared step. You cannot simply refuse to eat, as this will turn into violence against the body. Naturally, the girl will not know how to force herself not to eat, because the lack of certain products will make her suffer, that is, she will break down someday anyway. How to properly consider your own diet?
- Firstly
You should immediately discard all dreams of fast weight loss by completely refusing to eat at a certain time. The fact is that such a step is only available to certain women. A professional nutritionist will definitely say that there is a direct dependence on body composition, daily stress and time of employment. It turns out that “not eating after 18” is simply stupid. Such a step is only in some special cases gives positive results.
- Secondly
When choosing a diet you should contact a specialist. The thing is, sometimes you don't even have to force yourself. After all, the body requires food when it lacks certain nutrients. So the nutritionist will select the optimal diet, which will determine how much of certain elements is required for normal life. As a result of this, a person will constantly feel full, so it is possible to freely shift the timing of meals. Over time, the body will independently get used to such a diet, so the girl will begin to lose weight at the right speed.
- Third
What to do with addictions? Many people with a sweet tooth will remember the serious problems that arise as a result of their love for chocolate. They can't refuse another piece of candy. Yes, such women can refuse food for a long time, but they cannot control themselves when they see sweets. You should make everyone happy by letting them know how they can overcome their cravings. It is best to use the replacement of one product with another. Today, a variety of glucose substitutes are used, which even make it possible to make excellent cakes. With due diligence, not only their taste, but also their appearance completely corresponded to the usual products.
It turns out that there are many ways to work with your own diet. Even if a person likes certain things, he will be able to overcome his preferences. This is not as difficult to do as it seems, because a person will have to put in very little effort.
It's best to set a goal
True, experienced psychologists are also ready to give advice on how to force yourself not to eat. There are many different techniques, however, in practice, the only method provides one hundred percent results. It is based on setting a specific goal that will give the necessary impetus to action. If the brain begins to realize the need, the body will provide it with the necessary support and give it strength.
In this case, the only mistake that is constantly made is setting the wrong goals.
Some girls mistakenly believe that they will be able to lose almost half their weight in the shortest possible time. Such a dream will ultimately remain just a dream. As soon as less than a kilogram is lost within the set time, the girl will become upset and lose all desire for action. It is best to try to lose just a couple of kilograms so as not to be disappointed in any case.
Every small step will become another step towards the pinnacle of success, so losing weight will become a reality.
Let girls think that being overweight is a real problem. They want to maintain their own figure, which means they need to make their dream come true into reality. It is enough to treat the construction of your body correctly in order to become attractive to all the men around you.
We get up from the table with a full stomach, after the holidays a feeling of heaviness in the stomach does not leave us for a long time, we eat up minor troubles and major problems, gradually filling our body to the top not only with food and extra pounds, but also with a feeling of deep dissatisfaction with ourselves.
Gerard Apfeldorfer, a French psychiatrist and psychotherapist, a specialist in disorders associated with food, has developed a ten-day technique that must be followed throughout your life in order not to have problems associated with overeating.
Moderation in eating as a daily norm of your behavior is the only worthy alternative to strict diets, express training and other attempts to lose weight quickly and permanently, which still end in new and sometimes even greater weight gain.
To be moderate in food means to learn to feel your true desires, restore lost contact with your own body, and begin to separate physiological hunger from psychological hunger.
Food is just a necessity, with the help of which we restore the body’s need for nutrients and energy.
It can be tasty, but it should not be unnecessary. If you eat because you are hungry, you are waiting for physical satiety.
If you eat your emotions, you hope to find peace.
The first thing you need to feel is the difference between these two types of hunger and satiety options.
Ideally, it is necessary to find a balance between the real needs of the body and positive emotions from eating.
The originality of Gerard Apfeldorfer's technique lies in the fact that it is you, and not someone else, who evaluate your feelings and try to understand them.
So, tip one: Feel hungry
To do this, do not eat anything for four hours. During this time nothing special will happen. It is likely that you will not even feel hungry. Why? Perhaps you overate before this, or perhaps you have simply lost contact with your own food sensations.
If the desire to eat something is your normal state, this means that you do not distinguish physiological hunger from emotional hunger.
Physiological hunger is weakness, mild headache, signals from the stomach, and bad mood.
You need to feel these signals. This is hunger. Concentrate on them. Remember them.
Tip two: Develop a skill
The easiest way is to use familiar dishes for this. Our task is to set the saturation threshold, and not to diversify the diet.
To do this, you need to eat by the hour. After some time, you will notice that the feeling of hunger has adapted to the regime. Now it is important to catch the feeling of fullness and not eat too much at the table.
Tip three: Feel the taste
We often eat not a real dish, but an imaginary dish. We think that a huge piece of cake with a green rose on top is the ultimate pleasure. But in fact, if you chew slowly, listening to your taste sensations (teeth, palate, tongue), at some point you will realize that this is an ordinary cake, of which you have eaten a lot. Why would you eat another whole piece?
Tip four: Take your time
The signal of saturation does not come to us immediately. The body needs from 15 to 30 minutes for this. Can you imagine how much unnecessary food you can eat during this time, especially if you eat quickly?
Eat slowly and in a calm environment. If you cannot allocate enough time for eating, then do not eat much and leave the table feeling hungry. Saturation will come later.
Tip five: Take a break
Stop and listen to your feelings: maybe you are already full? You can evaluate your condition on a five-point scale:
I can eat an elephant.
- I'm just hungry.
- I can stop now.
- I don’t feel hungry, but there’s still a place in my stomach.
- I'm about to burst.
If you realize that you are full, stop. It's necessary. What do you need another piece of meat or cake for? You can eat them tomorrow.
If you realize that you have overate, don’t be nervous. It will just take you longer to feel hungry again.
Tip six: Focus on food
Learn to enjoy the meal itself. Set the table beautifully. Don't confuse eating with reading or watching TV. At the table you can have a leisurely conversation between meals. But it must be pleasant. Otherwise, you have every chance of leaving the table with a lump in your stomach.
Tip seven: Learn moderation
Reduce the number of dishes on the table and food on the plate. It’s better that later, when you feel that you haven’t eaten enough, give yourself a little more, rather than automatically finishing off too large a portion.
If you have a big dinner planned, take breaks between courses.
The enemies of moderation are buffets and grandmothers who seek to feed us for themselves and for the entire military generation.
Tip eight: Analyze desires
Are you nervous? Excited? Offended? Annoyed? Upset? And now the hand itself reaches for cookies and chocolate.
If you are really hungry, eat. If not, try to solve problems without involving food. Drink water, talk to a loved one, switch your attention to a book, movie or work.
If you still want chocolate, eat it, but not much.
If you record your emotions, as a result of which you want to “chew something,” then you will most likely notice that the same thing happens to you every time. Maybe it's worth looking into the problem?
Tip nine: Don’t overeat
Anxious people, who are consumed by fear and uncertainty about the future, often eat for future use.
We eat for the future because we are afraid that we will no longer have this lobster or this dessert in our lives.
But tomorrow is a new day, you need to live in the present, without making yourself a hostage to food.
Tip ten: Find out your needs
You are no longer hungry. Then why are you eating? So as not to offend the hostess? Because you were told that it is delicious and you should definitely try it?
Don't let anyone put pressure on you in this matter. The most important thing is your feelings, not someone else’s.
If you want to eat to the fullest, allow yourself to do so, but consciously. Tomorrow you will be able to pull yourself together.
Your task is to fine-tune the internal mechanism of eating, to become more conscious in your relationship with food, and therefore more free.
Excess weight today is one of the global problems of humanity. But if men are usually less embarrassed by the presence of excess weight, then most girls are ready for any experiments just to get rid of the hated fat layer under the skin. However, in practice, heroic efforts on oneself often end in nothing. Moreover, in most cases such efforts are not necessary at all, it is enough to simply eat less, because in the vast majority of cases it is overeating or an unbalanced diet that causes excess weight.
How can you force yourself to eat less? First, you need to realize that the amount of food you consume is excessive. And then you need to try to limit it, and we will tell you how best to do this so that the discomfort is minimal.
We correctly distinguish urges
It's no secret that we often eat not because we're hungry, but to enjoy it, out of boredom, or simply because it's time to have lunch. Moreover, many people don’t even know what real hunger looks like, and therefore cannot analyze their feelings. Therefore, the first thing we need to do is figure out what this condition is.
Hunger is a feeling that occurs when a person needs to replenish energy reserves. It does not appear because you saw a delicious cake in the window. To distinguish between the desire to eat and real hunger, you must first get to know it better. To do this, you can, for example, skip dinner. If lunch was not too plentiful, then the next morning you will feel slightly hungry.
This is exactly the feeling that should signal that it is time to eat. If you wait a little while with breakfast, your hunger will increase, you will experience pain in the stomach and even slight dizziness. You should not allow severe hunger to occur; in this state, a person has poor self-control and can eat more than he needs.
When preparing food, try to taste it as little as possible. If you “taste it” while cooking, then you need to reduce your portion later.
The conclusion is very simple - if you don’t feel hungry, you don’t need to eat. If we sit down at the table, then we need to eat food slowly, analyzing our feelings. When the feeling of hunger disappears, we stop eating. It is very important to distinguish between hunger and thirst. Sometimes people confuse these sensations, so before you start eating, you can drink just a little clean water.
How to fight the urge to eat more
If you notice that you are getting more food than is necessary for your lifestyle, you should try to limit your diet. But how to do this if you want to eat? As we have already said, the desire to eat is often not associated with hunger, but is explained by the desire to enjoy eating tasty food.
First, you can start a food diary and carefully record everything you eat throughout the day. Often, even the very awareness that you have eaten too much helps spoil your appetite.
Secondly, it is necessary to monitor the quality of food. It's no secret that some food products contain ingredients that improve their taste and aroma and make you eat more than necessary. Therefore, you should refrain from purchasing such products, for example, various snacks, sausages, sweets, sweet drinks, etc. You should try to eat home-cooked meals made from natural products. You can also visit cafes and restaurants, but only with good cuisine and low-calorie dishes.
Never eat out “out of politeness.” It is enough to try a small piece to appreciate it and please the hostess.
It is very important to gradually eliminate high-calorie foods from your diet: for example, baked goods or fried fatty meats. You need to try to eat more fiber. And simple boiled lean meat will allow you not to feel hungry for a long time and will not bring extra calories. Gradually, such eating will become a habit and the desire to overeat will go away by itself.
Thinking about food
One way to eat less is to think only about food while eating.. Often we overeat only because we absorb food automatically, thinking about something else. If you concentrate on food, you can control the amount you eat.
A logical question may arise: “What can you think about it?” There are many options. For example, you can think about the healthfulness of food, analyze its taste and texture, think about how good it is to eat a small amount of food and how this will affect your appearance and figure. Of course, at first it will not be easy to concentrate on such thoughts, but then it will become a habit, and the amount of food eaten will immediately decrease significantly.
If you are overcome by the desire to snack, you can eat some vegetables rich in fiber - they will not harm your figure and will have a good effect on digestion.
Why does this work? It’s very simple: firstly, it’s a thoughtful approach to nutrition. If you think about losing weight while eating and how you need to eat less, you will definitely not be able to overeat. Secondly, duty is oppressive. People prone to overeating often think about food; thoughts about it often distract them from work and come to them in moments of fatigue and bad mood. If a person is purposefully forced to think about food, then sooner or later he will get tired of it and such thoughts will stop in any situation. And the habit of thinking about every action will be useful not only in food, but also in any work.
Grazing will help you avoid overeating
Grazing helps to significantly reduce the amount of food you eat. What it is? Grazing is eating small, frequent meals to help reduce hunger and stress from malnutrition.. In addition, grazing allows you to cultivate a culture of food consumption. If a person does not feel hungry, then he will not pounce on food, especially high-calorie food.
Small plates will allow you not to worry about small portions. If you seriously decide to switch to fractional meals, then you can buy several of these plates and eat only from them.
If you snack often enough, a person simply won’t be able to eat a whole pie or bun, and he will choose something lighter: for example, an apple. It will also be easy to refuse bacon or sausage and replace them with a piece of boiled meat. Gradually, a person will be able to forget about all harmful products without the slightest discomfort, replacing them with healthier ones.
Another positive side of grazing is changes in thinking. Many diets force a person to give up nourishing and tasty food, which makes him feel deprived and unhappy. This leads to increased fatigue and aggressiveness. If you have a snack every three hours, there will be no feeling of hunger, deprivation and resentment for everyone. In addition, the attitude towards food as an evil that spoils the figure will disappear, and remorse for every bite eaten will disappear. A person begins to understand that food is fuel for the body, and also pleasant, and treat it accordingly.
Changing our lifestyle
It is very important to be able to clearly distinguish between food and life. It is necessary to understand that food is a source of energy, so you need to eat when the need arises to replenish the body’s energy reserves. Unfortunately, many people “sin” by eating without hunger. For example, I went into the kitchen and accidentally ate candy, a couple of cookies or a sandwich, just like that. Or I’m tired of working, I need a distraction: I’ll go have a coffee, of course, with a cake, cookies, candy, sandwich, etc. To talk, people go to a cafe and eat there too, simply because sitting in a cafe without food is not accepted.
Family on a bike ride
To avoid making such mistakes, you must always control your behavior. Boredom and associated overeating should not be allowed. If you eat out of boredom at home, find a hobby. You can sew, knit, draw. A great option is clay modeling: in this case, in order to eat, you will have to wash your hands, so you will have time to think about whether you are really hungry.
You need to chew food thoroughly and get up from the table with a slight feeling of hunger. The feeling of fullness usually comes after food begins to be actively broken down and nutrients enter the bloodstream.
If you are used to eating when meeting with friends, then you can offer them other entertainment that does not involve food: for example, dancing, taking a walk in the park, going to an exhibition. Those who overeat out of boredom while sitting at home should try to lead a more active lifestyle. You need to get used to the fact that you can only eat tasty and healthy food at the table. You should go to the movies without popcorn, drink beer without chips, coffee without cakes, and when going for a walk, really take a walk, and not eat hot dogs on the street.
When you look at the snow outside the window, it’s hard to believe that spring has come. But she came. A month and a half will pass, and the jubilant sunny April will take off the girls’ coats and fur coats. Miniskirts, slender legs and waists will appear to the world. To feel beautiful, light and athletic, you need to prepare for this wonderful moment now.
Surprisingly, almost all people who are prone to obesity know how to lose from 2 to 6 kilograms in a short time. Still, it’s clear: eat less, drink more and exercise intensively. The only question is how to force yourself to do all this and how to start eating less?
Especially for you, we have prepared a selection of life hacks that will help you curb your appetite. The main rule is don’t neglect the little things. Try using all these tricks, and you will definitely find those that help you.
Drink when you feel hungry. It is known that following the correct drinking regime reduces appetite, normalizes digestion, and promotes weight loss. But it is water that is needed, not tea or juices. During the day you should drink at least two liters of plain still water, not counting other drinks.
Place a bottle of water on your desk and drink a glass every hour. If you forget, set reminders on your smartphone. Drink a full glass half an hour before meals and immediately after meals. Drink whenever you change location: go to the printer - drink a glass of water.
To make the water seem more attractive and not get boring, you can add pre-frozen slices of lemon, lime and orange to it at home.
Find out what temperature water you prefer to drink. Perhaps you like hot water better than cold water.
Only delicious food. Diet food is often associated with deprivation. Eating it is tasteless, which is why it is so easy to have a food breakdown and fill yourself up with delicacies. Give up tasteless food! If you don't like oatmeal or cottage cheese, don't eat it! You can always find something you like among low-calorie foods. Use a little spices, vinegar, mustard, pan-Asian low-calorie sauces - make your food tastier. It should bring pleasure!
Eat often. This simple technique prevents you from feeling completely hungry and sweeping away everything you can reach from the table at lunch. You need to eat five to six times a day, but in very small portions - 150-200 grams per meal. Then you remember what you recently ate and feel less deprived. In addition, you pamper yourself with taste more often, which means you are less sad.
It is better to take the last meal 3-3.5 hours before bedtime. If you ate at six and go to bed at one, then at eleven o’clock you feel so hungry that night raids on the refrigerator are inevitable.
Nutritionists say that to successfully lose weight, you need 7-8 hours of uninterrupted sleep every day. And not just at any time, but precisely in the dark, when the hormones necessary for this are produced.
Small plate. Psychologists have found that after eating a full plate, people feel more satisfied. At the same time, the size of the plate is not decisive. Use this trick! Eat a full plate, but use the smallest one. It’s also better to take a teaspoon or at least a dessert spoon. Then your brain will note that the number of spoons eaten was significant and transmit a feeling of fullness!
Blue color. Scientists have found that a person's color environment while eating affects his appetite. Thus, warm tones make you want to eat, while cold colors reduce your appetite. The strongest effect is produced by blue color. Don't neglect this knowledge! If you can’t paint the walls and furniture blue, then at least lay out an ultramarine tablecloth, place cornflower blue dishes, and hang bright blue curtains.
Eat slowly. Eat mindfully, savoring every bite. This is how we tell the satiety centers that we ate for a long time and with pleasure, which means we have eaten enough. Try to look at and smell the food before you put it in your mouth. This increases awareness of the process.
American scientists have found that there are odors that, all other things being equal, accelerate weight loss by a third. Everything is simple and accessible: it turned out to be the smells of mint, apple and banana. You should listen to them thoughtfully before you eat any food.
Take a walk before dinner. It is believed that walking in the fresh air increases appetite. There is even an expression “work up an appetite.” However, scientists have found that if you walk intensely, at a fast pace, the body is saturated with oxygen and, on the contrary, appetite decreases. This way you can deceive the body: after a walk, even a small portion will seem quite sufficient.
Remove temptations. Rid the refrigerator and the whole house of those foods that make you lose your willpower at the sight of them. Do not keep cookies, candies, raisins, chips, salted nuts and other foods that are the worst enemies of your waistline in sight. Let puffed bran or carrots cut into strips be in plain sight.
If you came to visit and participate in a feast, then temptations cannot be avoided. The tactics should be like this. Firstly, try not to come to visit completely hungry. Secondly, immediately put everything you are going to eat on a small plate and move away from the table. Make a promise to yourself not to refill your plate or take anything off the table. Thirdly, to deceive yourself, you can put a bowl of ice cubes in front of you during a long feast and gradually eat them. You can do the same with frozen unsweetened berries or fruits. Frozen fruits cannot be eaten quickly, and you will inevitably stretch out this pleasure for a long time. Let your friends consider this your extravagant feature and prepare for you in advance not cakes with tea, but a small bag of frozen berries.
Snack properly. For mid-day snacks, dried apricots or prunes, carrots cut into strips, celery stalks, tomatoes, cucumbers or unsweetened apples are suitable. Whenever you want to eat, but it’s not time yet, you can throw airy crispy bran into yourself. They taste good and, with minimal calories, tend to quickly absorb liquid and increase in volume, providing a feeling of satiety.
Good, proper snacks also include low-fat fermented milk drinks, protein shakes or protein bars, which are sold in sports stores.
It's important to always have healthy snacks on hand. This minimizes the risk of breaking out and buying a bun or pie at a stall.
Wonderful supplements. Very often, when we feel hungry, the body thus signals a lack of some microelements and vitamins. But we don’t understand and load ourselves with anything. Therefore, nutritionists recommend not starting any diet without the support of a vitamin and mineral complex.
For example, an increased need for sweets may mean a lack of chromium in the body. The drug reglucol helps solve this problem, it replenishes the lack of this substance, helps break down fats accumulated by the body and speeds up metabolism.
An obsessive desire to eat chocolate may be a sign of magnesium deficiency. It’s easy to replenish it; all you need to do is pick up and drink a vitamin-mineral complex with magnesium.
Episodes of uncontrollable appetite are often associated with decreased serotonin levels. Special dietary supplements containing tryptophan or 5-hydroxytryptophan (5-HTP), which are the basis for the production of serotonin, will help cope with its deficiency.
Another natural supplement that doctors recommend including in your diet when losing weight is crushed spirulina algae. It successfully compensates for the lack of most vitamins, amino acids, minerals, as well as essential polyunsaturated fatty enzymes. Spirulina normalizes metabolism and successfully fights excess weight.
Don’t go from one extreme to another: don’t brush off hunger pains, but don’t eat them with anything - make up for what your body actually lacks, and the increased appetite will disappear by itself.
Spend money on a nutritionist. Of course, losing weight is easier with a nutritionist. And even if you know perfectly well what you need to do, go to him anyway! This is surprising, but it is the money spent on specialists that often prevents us from giving up everything halfway and refusing their recommendations. The internal toad is a great thing! In addition, nutritionists say that you cannot enter the same diet twice. Each time you gain weight again, your weight loss recommendations need to be adjusted.
Create your own top lifehacks. As you lose weight, your determination to stick to a certain diet and exercise routine may gradually weaken. Help yourself! Regularly read motivating articles, communicate with those who support you, go to a psychologist, finally. And be sure to make your own list of tricks that suit you and give the best effect.
Great results for you! May everything work out for you!
“How to force yourself to stop eating too much?”- this question may seem unusual. However, this is precisely what concerns many overweight women (moreover, the wording of the question may be more categorical, for example, “How to stop eating?”).
According to the Centers for Disease Control and Prevention, obesity has been on the rise in recent years. The causes of this disease may be different, but in many cases it is caused by the usual binge eating. Instead of eating food when a person is hungry, he eats for any other “reason” - he couldn’t pass by delicious-smelling baked goods, he ate a hamburger out of boredom, ice cream for stress, a chocolate bar for depression (if you’re interested, he has one)… And Women have another “excuse” for overeating, which they use once a month - PMS (only sometimes it drags on a lot).
How to pacify the unreasonable desire to eat something tasty, not to satisfy hunger, but simply for the sake of pleasure? Or just not eat “extra”?
What you will need to cope with this scourge:
- Strength of will
- Small plates
- Useful habits
Rules for moderate nutrition
1. All day long drink plain water. It will fill your stomach and you will feel full much faster.
2. Include nutritious dishes in the menu, but not those that simply contain a lot of calories. Eat less fatty, sweet foods, give up fast food/processed foods. No matter how trivial it may sound, the rule really works. Instead of dense, high-calorie foods, choose dishes that contain large quantities of plant fiber and protein. This way you will quickly feel that your stomach is full.
As for sweet tooth, this is a separate and very important conversation. For many people with a sweet tooth, this is a real problem. Read, let's cope together!
3. Stop eating as soon as you feel first signs of satiety. Observe yourself to identify the “signals” that your body gives when your stomach is full (usually, this is an incipient heaviness in the stomach and dulling of food receptors - food seems less appetizing to a well-fed person than to a hungry person). As soon as you recognize them, throw away everything remaining on the plate and leave the table.
4. Start doing something if you eat from boredom. For example, instead of eating a packet of chips in front of the TV, make an appointment with a friend, visit or just go for a walk to the nearest park. Any active actions will distract you from the false feeling of hunger.
5. And if what drives you to the refrigerator is not boredom, but... stress or worry? It will help to realize that food will not solve the problem. Cake is not an option, it will do you absolutely no good. Create a habit or ritual that will help you relax. For example, when you can’t find a place for yourself, do something that you haven’t been able to find time for for a long time - do wellness treatments, make a mask, arrange an aromatherapy session, take a relaxing bath (by the way, here you can combine business with pleasure: for example, a bath with baking soda not only calms you down, but also promotes weight loss).
As an option, you can try to engage your hands in a “knead” or do a self-massage with a special anti-stress ring sold in a pharmacy.
6. Another effective way to protect yourself from the temptation to eat too much is eliminate these temptations. Don’t keep a lot of “tasty” things in the refrigerator. After all, even just the sight of some tasty treats can easily negate all your willpower. At the same point, the rule: do not go to the store hungry, so as not to buy too much.
7. Eat more often, but in smaller portions. This is also a common truth for everyone who is losing weight. But for some reason, from knowledge to compliance with this rule there is a whole abyss. Small - and healthy! - Snacks will keep you energized throughout the day. Whereas a hearty lunch can lead to drowsiness, and then also require “continuation of the banquet.”
Choose the breaks between meals individually to suit your body. As a rule, this is 2-3 hours.
8. Reduce portion sizes. A peculiar trick: the brain will “think” that you ate a regular steak, but in fact you cooked it 30-50 grams smaller.
9. Start food diary, in which you keep track of what you eat. This will help you evaluate your menu and find those places where your nutrition is far from rational. Based on the results of the analysis of the records, carry out “work on mistakes.”
Does it seem like there are too many rules and prohibitions? But, believe me, the excellent health, vigor and good mood that a healthy diet will give you is worth it! Start following the rules right now and the results will not keep you waiting.
It can also be useful to find like-minded people. Understand that this problem is not only yours. Create or join a motivational group on VKontakte or Facebook, make a public promise on social networks and publish reports on its compliance: others will be interested in following your “marathon,” and you yourself will receive an additional incentive not to open the refrigerator again.
A book on how to start eating healthy and not overeat
And once again about motivation. So, in theory, I know everything, I can recite all the rules by heart, but an invisible switch goes off in my head and I go get a cookie and coffee. When I catch myself doing this several times in a couple of days, I understand that it’s time to pick up a book. In my case, this is the “guide” of the same name “How to eat less. Overcoming food addiction” by Gillian Riley (you can buy it on the MYTH publishing website, in the Labyrinth, in Ozone).
I don’t know how it works for others, but it works great for me: it charges me with enthusiasm, fills me with patience, awakens awareness(namely, awareness helps us discern the triggers that provoke excessive calorie consumption). See if it can help you take control of your eating habits. True, for me reading only works from paper; I tried reading it electronically - it’s not at all the same.
Good luck! You are on the right track!
