Eating is one of the greatest pleasures in life, but it is even better and healthier for our body when we do it with food that produces a real satiety, and at the same time provides the nutrients that our body needs to be healthy. Weight loss regimens can be boring and in the end you will end up frustrated and stuck at a weight, the techniques that we will provide below will not only help you lose weight but also allow you to start a healthy lifestyle. This is why we will answer how to stop eating so much
Perhaps you have heard this recommendation before, the truth is that eating slowly will not only allow you to stop eating so much, but it will help you lose weight, since generally the feeling of hunger disappears 30 minutes after starting to eat, in this way food intake, and therefore calories, will be less. One of the most used techniques for this is to leave the cutlery on the sides while you chew, having to do this repetitive movement will make you eat more slowly and you will enjoy this pleasure even more.
Take care of the portions
Even when it is a light or healthy food, you have to take care of the portions, since they can have the same calories as a refined food. To know the ration of food your body needs you must use your hand, that is, the protein must be the size of the palm of your hand , the carbohydrates must cover your closed fist, both hands together cooked vegetables and following the latter but a little less restrictions will be the salad. It should be noted that with the latter you do not need to be so strict, as long as they are raw vegetables and without creamy dressings, you can eat the amount you want.
Respect meal times
Food is a natural necessity for our life, do not be obsessed or overly strict diets, which far from teaching you to eat, in a healthy way, will contribute to your anxiety and desire to eat. Eat 5 times a day, three main meals and two snacks, always paying close attention to breakfast, since it is the most important meal, since it will provide you with the necessary energy to face your day. It includes proteins, fats and carbohydrates, these will provide you with a satiating effect and you will avoid snacking between meals. Respect the hours and do not skip any meals, as this provides a hormonal disorder that does not benefit weight loss.
Don’t skip the snacks!
This is one of the most important points to answer how to stop eating so much. Most of the time we bite between meals and that anxiety that is generated is due to not respecting meal times, as soon as you get up you should have breakfast and then have a small mid-morning snack, which is what will prevent you from snacking between meals with food that sabotage your diet. The idea is that you eat 5 times a day, at least every 3 hours. In this way you will avoid prolonged fasts that do not benefit your metabolism and your intention to lose fat. Combine low-calorie foods, always taking care of the portion, such as:
- Rice cakes.
- Natural peanut butter or almond cream.
- Apple or banana
- Nuts like peanuts, almonds, or walnuts.
- Hummus with celery.
- Protein shakes, especially if you exercise.
- Dark chocolate.
Sometimes the desire to eat is not real; our brain can mistake it for thirst. The hypothalamus is in charge of sending this stimulus and regulating hunger and thirst, so if your body is sending a hunger signal, before eating that sweet that you like so much, drink water. In this way you will avoid an unnecessary elevation of sugar in your body that will not bring you any beneficial contribution.
Sleep between 7 and 8 hours
Rest is a vital need of our body, but it is also closely related to hunger. Sleeping less than 7 hours causes a state of body stress in which your body will release an excess of cortisol, a hormone that is released when we go through stressful situations and this causes the appetite hormones to begin to rise. For this reason you will be hungrier, your metabolism will slow down and you will accumulate more fat, especially in the abdominal area.
- If you have anxiety, wait at least 15 minutes before going for that snack that does not leave your mind, this will give you time to think about something else or entertain yourself in some other activity.
- Identify the reason for your anxiety and treat it.
- Avoid sugary drinks, this will provide you immediate, but unreal relief.
- Don’t market on an empty stomach.
- Turn off the TV at mealtime; some studies confirm that eating in front of the TV makes you eat up to 15% more food.
- Exercise, this is a fundamental element when it comes to losing weight, it not only helps you with fat loss but it will keep you busy for a few hours and you will stop thinking about food.