The feeling of hunger is familiar to everyone. It overtakes you imperceptibly and forces to do nonsenses, pushing in the mouth what will come to hand. And hand is seldom come by healthy food. Fortunately, there are ways to cope with feeling of hunger so that it didn't muffle the voice of reason.
1. Eat more often and take small portions. So you won't allow to be played to hunger, will be able to reduce the number of the consumed calories, and your liver will manage to process the arrived nutritious energy into kinetic.
2. It is proved, those who miss morning meal, during the day use on average hundred calories more. Therefore don't ignore the breakfast. Thanks to it you will quietly live up to the lunch, without struggling with feeling of hunger, and on will snatch on hamburger from the nearest snackbar. If you have no forces to make in the morning omelet or porridge, make sandwiches on grain bread or make milkshake – crush banana and any berries and shake up with the glass of milk and the drop of honey.
3. Refuse white loaf and confectionery. Especially don't use them to muffle feeling of hunger. The similar food saturated with fast carbohydrates forces sugar level to jump in blood as not trained racer. Namely the feeling of hunger depends on this indicator. So feeling of the empty stomach in 20 minutes after the cup of coffee with sweet roll – false. Your stomach just at that moment digests 500-600 kilocalories - about a quarter of day norm.
4. Vegetables and fruit – it is good, but it is difficult to be sated with similar food. For optimum level of sugar in blood the ratio of proteins, fats and carbohydrates has to be 30/30/40 in percentage. Add the piece of low-fat meat and the handful of buckwheat to salad. Numerous experiments show, meat eaters on average use 400 kilocalories less, than vegetarians as they have no such strong feeling of hunger.
5. Don't forget to drink. The glass of water before food will reduce the number of the consumed calories by 15 %. Every time before grabbing the spoon, drink waters: sometimes the feeling of thirst "masks" under feeling of hunger. And successfully!
6. You don't hurry and don't snatch on food as the boa. The hypothalamus needs about 20 minutes to receive the signal from the stomach of the occurred saturation. So chew without hurrying, slow food reduces feeling of hunger.
7. People are programmed that is more, than it is necessary. It is the defense in case of hungry times. Having smelled food, your nose immediately sends to the brain the signal which kills signals from the stomach that he is stout. Also the type of tasty food works. Remove food far away if you don't want to eat superfluous. And if you are forced to work in the environment of the appetizing savor, keep in store couple of apples to kill phantom hunger.
8. The story about the fat men jamming the grief, not the myth. The stress – one of the overeating reasons. Practice yoga, walk. If desire to have a bite insufferably, eat apple or drink the glass of kefir.
9. The physical activity promotes production of hormones of joy: serotonin and endorphin. These hormones help to cope with the stress and reduce feeling of hunger. Therefore play sports, and desire won't be to chew something to visit you too often.
10. You sleep not less than 7.5 hours a day. Get enough sleep regularly. After sleepless night the hormonal background and level of sugar in blood is broken falls. It causes desire to eat something sweet or salty. So your organism compensates lack of good rest.