You can give any vow not to eat any even in the evenings. But a piece of pie in the fridge so beckons ... Well, how can I restrain myself. Choose your way of getting rid of the evening snacks.
Keep a food diary. This will help to see what you eat, and stop at the right time. Or get in the habit of reading what ingredients are part of the food you eat: calorie count will calm appetite. We are able to consume one third of the necessary calories per day only at the expense of snacks - this is 4.5 extra pounds per year!
Drink water or green tea. Your brain can think that you are hungry, while in fact the body is thirsty. Having drunk a glass of water, you will fill the stomach, besides, you will feel much better. And eat less, and fill every cell of the body with moisture!
Chew the gum or brush your teeth. The chewing gum will quench the afternoon cravings for sweets, while the chewing process will signal to the brain that a sense of satiety has come. Cleaning your teeth also gives you an idea of what's going on with food today.
Change your diet! The desire to eat after major meals often appears due to a lack of cereals, vegetables and a complex of carbohydrates, as well as excessive consumption of salty and fatty foods. If you feel unbearably hungry for a chocolate, eat more nuts, seeds, fish and green vegetables. "Chocolate hunger" indicates a lack of magnesium, which occurs in 80% of people. To sit with her friends in a cafe, ordering a plate of cakes, is a wonderful pastime. But if you really want sweet, it means that the body sends you distress signals. Obsession with desserts suggests that you eat too little or eat foods high in carbohydrates.
If you are stressed and can not resist salty, take vitamins B5 and C. Such a craving may indicate adrenal hyperfunction. When overworked, support the adrenal glands with vitamin therapy. It is necessary to eat a handful of almonds throughout the day: nuts and other proteins of non-animal origin help to regulate appetite and blood sugar level. If you are not enthusiastic about nuts, try avocados: it has a mass of healthy fats and much more useful proteins than in a flock.
Do not give up snacks completely: it is fraught with depression. You should realize that "snack" adds calories to the daily rate. Day eat less, and for the evening choose healthy food.
Do not keep tempting food at home. If you can not contain yourself, when you know that you have a piece of doctor's sausage or a package of cream ice cream in your fridge, you just do not need to buy such products! Think about a less caloric replacement, but keep in mind that it should be quite tasty. Pay attention to the size of the package. The fact that you bought a low-fat or low-calorie snack is not a reason to eat the whole package. Try to buy products not in large "family" packages, but in small ones. In the end, it will still be economical: you'll buy and eat less.
Make a pause before you start eating. Take it as a rule not to eat a product that has more than 400 calories without thinking about it for a few seconds. Ask yourself: "Do I really want to eat or is it just a rash cravings?"
Deeply inhale before eating: you will lower the level of cortisol in the blood (a stress hormone that also responds to the carbohydrate metabolism in the body). Alternatively, find a way to relax without eating: take a hot bath.
Eat 5-6 small portions of food containing a complex of carbohydrates, every day by the hour. This will help to regulate the production of pancreatic insulin, which means that the body will accumulate less fat.
Never eat in the process of "communicating" with a television or computer, remove food from the field of vision in between main meals. Always trapeznichay only at the table, having allocated for eating one restricted area.