When there is a goal to lose weight, you have to limit your appetites. To not eat excess hunger you need to cheat. In this article, we present 21 ways to do this.
1. Start with soup
250 ml broth with vegetables or chicken or cream soup in front of the main dish works wonders: a hot liquid filling the stomach gives an almost instant feeling of satiety.
Analyzing the behavior of people at the buffet, nutritionists noticed that they without a twinge of conscience ate 73% more soup than would suffice for satiety, and did not even realize this glaring fact.
3. Go on dates
It turned out that on romantic dinners, women show a more modest, than usual, appetite. But the men, on the contrary, have more familiar dates on dates.
4. Do not have supper by candlelight
A dim flickering light is a faithful companion of overeating.
5. Eat meat
In the course of the experiment, American scientists found that people, in the diet of which protein food was 30%, consumed an average of 441 kcal per day less than those who received only 15% of the protein. But keep in mind: an increase in the proportion of protein in the diet will go to the body only if you do not care about active work in the gym.
6. Close your eyes
For the sake of interest, try at least once to have a dinner blind. The table is all that you plan to eat, arm yourself with a fork-spoon and tie your own eyes. The essence of the experiment is that you are convinced on your personal experience: the sensation of the present satiety comes long before compote. The explanation is simple. A person does not have to listen to the signals of his body, if all the colleagues on business lunch have ordered dessert or something interesting is happening on TV, or the citizen of the art has learned that the dinner should be complex. But if you learn to listen to your body, then even looking at the picturesque serving, your figure can be envied.
7. Drink multivitamins
A number of studies suggest that the human body compensates for the lack of trace elements by the active synthesis of the hormone ghrelin, which is responsible for the wolfish appetite. And you, of course, eat more than planned.
8. Watch your hands
Put the fork in the "non-working" hand (the left one, if you're right-handed) -and make sure that there is so fast, as usual, it will not work out. It's what you need: the concentration of the leptin satiety hormone reaches the level of "everything, I can not any more" about 20 minutes after the start of the meal, which means that by the time you pop out the salad, there is something else that will crackle.
9. Love the leaves
In the course of scientific research it is proved: women, who started dinner from a plate of lettuce (100 kcal), consumed 12% less calories during the feast - although they did not think about diet or any restrictions. Nutritionists believe that the whole secret is in the satiating nutritious fibers that rich green leaves.
10. Switch to blue
After much research, Chinese scientists discovered the knowledge that this color acts on the person as appetizing. Siniescattery, napkins and dishes, according to the observations of clever Chinese, force the person to slowly and quickly catch the signals of the brain, hinting at satiety. However, no one prevents you from repainting the celestial walls in heavenly tones with supper with a view of the sea.
11. Beware of pizza
Observant nutritionists note that food cut by wedge-shaped pieces (like pizza or a proprietary grandmother's pie) has a taitosome danger for the waist. This form does not allow you to adequately assess the size of theportion - that's the key to the mystery why the apple unit always ends up too fast.
12. Add the fat
To burn fast carbohydrates, your body has enough time-two - and after it again asks for food. The processing of fats can take a long time, but you are afraid of them as a fire. And completely in vain. Deficiency of fats braking metabolic processes in the body (and hence, weight loss). To be and well fed for your own figure, include in the menu useful unsaturated: in saladodobavlyay avocado slices, nuts or seeds, make friends with a fat fish and fish on high-quality olive oil.
13. Pei
Something between food and drink, fruit smoothie on the basis of drinking yogurt is good in three parameters. Full of protein, dulled the hunger; fiber, giving a feeling of satiety without extra calories (thanks to fruits); and calcium (especially if you mixed yogurt with a banana) - the last element is responsible for the fact that the body is burned, and not stored fat.
14. Choose bread
To refuse from it is difficult, and it is not necessary. Simply eat non-wheaten wheat, and whole grains of wholemeal flour - it is five and a half times more saturated.
15. Not merzen
The owners of the restaurants are perfectly aware of the fact that the main friend of the wolf's appetite is cold, that's why the air conditioners incorporate a full reel. The best way to not tempt your own stomach is to keep the body warm.
16. Avoid the crowds
On average, a person who dines in a company of three self-similar, destroys 75% more food than one would eat alone. At the table of the nameless - twice the usual.
17. Ignore the words
British scientists have found that conventional products are more useful for your figure than low-fat low-calorie foods. In any case, participants in the experiment, who enjoyed the traditional cake, felt fed and satisfied and ate less than usual within the next 24 hours. Those who chose a dietary version of dessert, let all the grievous and eventually overeat.
18. Crunch the carrots
Scientists from Ireland drew attention to the fact that raw carrots console the younger significantly better than the one subjected to cooking. Let's add off: it concerns most juicy vegetables and fruits.
19. Remember the cows
In fact, they eat very wisely: almost without breaks, but with a gum. This strategy is also suitable for you: divide the daily menu into five meals (300-350 kcal each), following at regular intervals (approximately 3 hours), then the blood sugar level will not fluctuate significantly, and you will become insecure from the bouts of hunger that cause you to sweep away on your way all-embracing.
20. Hold your breath
Freshly baked pie with cinnamon is stronger than the most volute devushki, do not argue. His divine fragrance stimulates the secretion of insulin, the brain perceives such a signal unequivocally: the hostess is hungry. Now it is clear why meeting with friends in a café-confectionery "over a cup of tea" - is this the clean-ups of wickedness?
21. Catch the fish
In the rating of products reliably satisfying the hunger, which was compiled by Australian doctor Suzanne Holt, the fish occupies an honorable second place - just between potatoes and oatmeal. This means that 100 kilocalories in the form of fish are saturated better than a piece of chicken or lamb worth the same 100 kcal. But there are not more useful substances in fish than in the same potato.