How to eat less - food rules
Food plays a huge role in human life. But do not forget what we eat in order to live, and not live to eat. The body has certain needs that it needs to satisfy, but sometimes we forget about it, we start to succumb to various taste temptations, and then there are hateful extra pounds that you want to get rid of. And for this, first of all, it is necessary to reduce the number of incoming calories, which sometimes seems an impossible task. As soon as there is confidence that from this day everything will be in a new way, that for the sake of a beautiful figure you can get by and a liter of kefir, there are unplanned family dinners, holidays and just new occasions to pamper yourself. So how to learn to behave in the hands? How to eat less?
This is not as difficult a task as it might seem, but it still requires some effort. First of all, you need to determine the cause of your overeating and the moments when it happens.
Start a diary
It seems that the dinner was not that big, but the weight still does not think to leave. It is likely that you do not even notice how many small cookies and sweets you eat per day. Small snacks, a few cups of tea or coffee at work, which are necessarily accompanied by something delicious, lying in the drawer of the table. Plus a piece of cake in honor of his colleague's birthday. And there is an insignificant overeating. Try to fix everything that was eaten during the day, to track your eating behavior and learn how to control it.
Pay attention to the quality of food
Unfortunately, not everyone understands that not only the amount of food eaten, but also its components is important. For the organism, the energy value of the product and its quality is important, namely, the amount of proteins, fats, carbohydrates and other substances necessary for it. To a man, what is most satisfying is his taste preferences. And more often, it's food with a high content of fats and carbohydrates.
Chew food at least 30 times
First, it helps to concentrate on the taste sensations, try out a piece of the same candy that usually flies in your mouth and does not have time to stay there. Secondly, it is due to the fact that more time is spent on chewing, less is obtained. Do not worry that this way you can not have time to eat your lunch, which during the working day appeared only 10 minutes. During this time, the stomach will have time to get the amount of food that he needs, which is also well-treated with saliva. Also, the bonus will be a reduction in the risk of GI diseases.
Remove everything that detracts from eating
It happens that when you watch your favorite TV series, read a book, flip through a news line, enjoy a pleasant conversation, you do not notice how you eat more than you need. Look at the plate, think about what you eat at the moment, listen to your feelings and do not rush. After all, the brain signals the fullness of the stomach with a delay of 20 minutes. It is possible that if you take an additive, you will realize that you are already full, but continue to eat, because you are distracted by something more interesting.
Drink more water
The rule about two liters of water was heard, probably, by everyone. Opinions about the necessary amount of water vary significantly, but it remains unchanged that it should be drunk. At the moment when the hand is drawn to something edible, think: maybe the body just needs water, which is contained in this product? And if you feel hunger after drinking a glass of water, start eating.
Make your life more interesting
When your life is full of events, and your head is occupied with thoughts that are more important and interesting than food, then meals become simply a necessity for maintaining energy, and not a pastime for when you want to relax and do something yourself. Find yourself a hobby, spend free time actively, expand the circle of interests. All this will not only distract from extra snacks and overeating, but also contribute to the removal of stress and the production of endorphins, the lack of which leads to the filling of inner emptiness with something tasty.
Learn to enjoy food
Indeed, we eat to live, but after all, food brings pleasure, which you should not give up. But often it turns out that during the next meal you think about anything, but not about your taste sensations. But do not reward yourself with food, take it as fuel, which can be a pleasant addition to the daily routine, come up with new ways to please yourself, and let it be another small victory.