Use these tips to avoid calorie overload due to overeating.
The desire to satisfy a strong craving is so strong that sometimes it feels uncontrollable. Imagine this: you are too busy at work to eat breakfast and lunch. It's 1:30 and you'll see an open bag of Oreo cookies on the counter, next to a bag of small carrots.
Which package makes you drool?
Well. Where have you been. You know what it's like to be drawn to the forces of nature to fat and sugar, the crunch of cookies, and the creamy smell inside.
Despite the intense desires, you can overcome them with skill and skill, rather than the willpower you don't have the energy to muster. According to dietitians and dietitians, here are helpful tips for fighting appetite and reducing overeating. Read on.
1
<h1 class="pgc-h-arrow-right" data-track="14" > understand the origin of cravings</h1>
Succumbing to craving doesn't mean you lack willpower or control. This means that you are human. "The craving response is an evolutionary mechanism designed to protect you," he said.
"When we haven't eaten for a while, our bodies crave foods that are high in fat and sugar because fat is the most efficient source of energy, and sugar is quickly absorbed by the body," he said. To lose weight, people make the mistake of restricting foods or even avoiding snacks between nutritious meals, but "the best way to avoid cravings is to prevent increased hunger by eating regularly throughout the day," he said.
2
<h1 class="pgc-h-arrow-right" data-track="20" > don't limit or deny, just delay</h1>
Cravings are intense, and they only get stronger when you try to fight them. "Telling yourself that the food you crave is 'bad' actually increases your craving for it." "Instead, let yourself eat something you really want, and in time, it loses appeal."
Or try the delay technique. "Instead of giving up immediately, tell yourself it's okay to wait. Usually, this helps reduce the likelihood of spontaneous eating at the moment. Plus, when you know you can eat later, it becomes less urgent. ”
3
<h1 class="pgc-h-arrow-right" data-track="25" > never skip breakfast</h1>
"Breakfast can help you start your day properly and regulate your blood sugar levels into the morning, which also limits appetite later in the day," he said. Breakfasts high in protein can better suppress appetite, and eating a protein-rich breakfast can effectively reduce brain signals that affect reward-driven eating behaviors (such as high-calorie food chips).
4
<h1 class="pgc-h-arrow-right" data-track="30" > drink a cup of tea to calm your appetite</h1>
"Tea helps comfort and calm a hungry stomach while replenishing the body and making it feel full," he said. Recommended for those healthy teas that contain "adaptogens, increase the extra stimulation of the plant, and satisfy the body without calories." Herbs that may counteract the body's stress response.
5
<h1 class="pgc-h-arrow-right" data-track="34" > take a deep breath</h1>
Before using the brain, pause and take a few deep breaths. "Breathing can help you pause pause when you encounter intense cravings," he said. "It works because it helps you slow down and relax, so you're able to assess the situation and what's going on." Remind yourself that craving is normal and you will get through it.
6
<h1 class="pgc-h-arrow-right" data-track="38" > distract yourself when you want to snack</h1>
When you can't wait to drink a pint of chocolate ice cream, distract yourself by doing some physical activity, even if it's just for a few minutes. "Distract yourself by listening to podcasts or some music, walking the dog, playing yoga mats; doing anything to distract your attention from food," he said. "Cravings only last a few minutes, so when you complete your activity, your cravings will become distant memories."
7
<h1 class="pgc-h-arrow-right" data-track="41" > avoid distractions when snacking</h1>
While distracting yourself may help take your attention away from that bag of fries, some persistent distractions may interrupt the signals your stomach sends to tell your brain that you've had enough of what you want. Using your smartphone while eating increases the number of calories you eat.
8
<h1 class="pgc-h-arrow-right" data-track="45" > avoid "diet" foods and beverages containing artificial sweeteners</h1>
Foods made with artificial sweeteners may reduce your calorie intake when you eat them, and they are associated with consuming more calories throughout the day. If you experience overeating or cravings, it is recommended to reduce or eliminate refined and artificial sugars from your diet
9
<h1 class="pgc-h-arrow-right" data-track="49" > adopt a meal plan that stops overeating</h1>
Stay satisfied throughout the day – Eat these satiety foods at mealtimes and avoid cravings that lead to overeating:
Breakfast: a glass of milk, 2 large eggs (each containing about 7 grams of filled protein) and an apple (4 grams of filled fiber).
Lunch: Eat 1/2 cup chicken salad and a cup of unsweetened iced tea on whole wheat bread and you won't be hungry at 3pm.
Dinner: Grilled 114g to 227g of tuna, salmon or steak. Add half a cup low-calorie fiber steamed broccoli and a glass of ice water.
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