Ways To Control Hunger During Dieting Hunger during dieting is one of the most important reasons for the diet of failure. The main goal of controlling hunger is to deceive oneself and convince it that it is in full satiety. Hunger is one of the main problems in the success of dieting, but with the more strong will and especially With the onset of the diet system you can overcome the feelings of hunger until success in the desired goal and reduce the excess weight this article, we present some ways to help you control hunger
How to control hunger during the diet?
Natural ways to suppress appetite
There are several natural ways to suppress appetite that are beneficial and healthy and that people can follow, without thinking about an obsession with food diets and weight maintenance, including:
1- Increase your eating protein or healthy fats:
Eating foods rich in protein or healthy fats may help reduce cravings.
There are some foods that provide you with a feeling of satiety more than others, such as those that contain proteins or healthy fats.
Here are the most important sources of proteins:
Soft meat: It is the cut of meat in which the percentage of fat and cholesterol entering the body is low.
Peas and beans.
Eating is a good source of healthy fats:
Cheese and coconut
2- Choose foods that have a high fiber content.
It is recognized that dietary fibers are not rapidly digested in the body, as they may stay longer and be effective in eliminating hunger.
There are studies that demonstrate that foods that are high in fiber have a lower risk of obesity.
Foods high in fiber include:
Beans and legumes.
Fruits include apples and avocados
3- Drink more fluids
Drinking a large glass of water is considered a feeling of satiety, as the body sometimes errs between feelings of hunger and thirst, and if you feel hungry the next time, try to drink a glass of water before heading to food.
Other than that, human water feels comfortable after a meal.
There is a study that proves that drinking one and a half liters of water per day for 8 weeks may help reduce appetite and weight, and burn fat faster.
Drinking soup can help control appetite even more.
4- Focus on eating the right food
Not eating large quantities of food while following severe food diets causes fatal hunger.
Many people link the food diet to completely stop eating meals, and this is wrong information. There are many foods that contain nutrients and energy and are low in calories such as vegetables, fruits, beans and grains.
When eating the right amounts of these foods, the stomach will stop growing and keep calories away.
5- Focus on eating
The brain plays a key role in controlling a person?s decisions. It is he who decides when to eat and what to eat.
What is meant here is that focusing on the meal while eating it, and not focusing on other things such as TV or mobile phone, contributes to eating less.
Scientific research has shown that people who eat in the dark consumes about 36 percent more food than normal due to their lack of focus on the amount and nature of food.
Exercise is another healthy way to help reduce excessive appetite.
According to a view based on 20 different studies, it was found that appetite hormones decrease directly after exercising, especially long and arduous exercises.
They found less ghrelin in the human body, a hormone that makes us feel hungry. They found a greater percentage of satiety or satiety hormones such as: PPY and GL-1.
The diet that follows, exhausting a person too, to find him giving up after a while, in return for a healthy diet, is a lifestyle and routine, which helps you exercise it throughout your life.
6 Things About Causes Of Hunger During Dieting You May Not Have Known
1. Neglect in breakfast
If you tend to skip breakfast, you should change this habit. Breakfast is the most important meal of the day and necessary. Try to eat breakfast regularly and your blood sugar will stabilize so you do not feel anxious about eating the day.
You need to include protein in the morning in order to fight hunger more effectively. Make it a base to eat every morning and you will be able to reduce your daily intake of food.
There are moments when your mind hits you and makes you feel hungry. This means you do not have to eat because you feel hungry; your body may be suffering from a drought and you simply need some water.
The symptoms of hunger and drought are almost the same as the symptoms of hunger. For example, you will lack energy and feel drowsy.
For this reason, we recommend drinking a glass of water at first and then check whether you are hungry or thirsty.
This tactic may be very useful for you and you can control a large number of calories.
3. Eat calories without interest
To provide good nutrition for your body, you should choose beneficial foods, otherwise, you will feel hungry even after eating a large portion of calories.
It is best to give up useless calories from your diet because they may be harmful to your health.
Why does not your diet contain healthy dishes full of nutrients and different vitamins? Thus, your appetite will change and you will not be affected by the constant feeling of hunger.
Normal sleep is one of the most important things our bodies need to stay healthy, beautiful and vibrant.
Plus, it affects our appetite which depends heavily on how we sleep. If you do not get enough sleep, you’ll exhaust your body for energy and will require extra energy.
All of this will lead to a constant sense of hunger. Sure, food is a tremendous source of energy for your body. So, every time you feel sleep deprived you will try to eat more than you do. Undoubtedly, sleep will help you have a healthy life and will keep you fit at the same time.
5. Fat and protein
When you feel hungry, you may have a snack whenever possible. The solution to this problem may be very simple – just add more protein and healthy fats to your diet and you will feel full for several hours.
After eating these foods you will not crave to eat food because it will be digested for a long period of time.
6. Watch TV too much
According to a study from the Ministry of Agriculture, people who accept to watch television for more than two hours a day are more at risk of obesity. When you watch television, you tend to eat more light foods with high calories and drink plenty of sugary drinks, which increases your craving for sugary foods, snacks, and drinks.
Ways To Control Hunger During Dieting
14Science-Based Ways to Reduce Hunger and Appetite
Tip 1: Stay away from harsh dieting systems and choose a nutritious diet. A calorie diet based on the points or diet of Canada or dietary diets that depend on the fiber problem as a key element with time, Fesi weakens the muscle mass of the body and causes osteoporosis in the future.
Second advice: Eat low amounts of saturated and unsaturated fats such as nuts, because it helps to delay the digestion process and delay the production of the stomach gives a sense of fullness for a long time.
Tip 3: Take liquids such as juices and green tea because it gives a sense of fullness and helps in the process of weight loss, eating soup because it helps to expand the wall of the stomach thus gives a sense of satiety.
Fourth: Eat protein in all days of dieting as the protein in both animal and vegetable takes a long time indigestion, which gives the feeling of satiety and also strengthens the mass and density of the muscles of the body does not lose the body anything but excess weight can take between 50 to 60 price Thermal protein daily.
Tip 5: Water is one of the most fluid that gives a sense of fullness and fullness.
Tip 6: Eat Vegetable Vegetables generally contain dietary fiber and complex carbohydrates that facilitate the process of feeding food in the intestine. In addition, it gives a feeling of fullness for a long period due to the activity of the gastric wall, after which the stomach begins to give signals to the brain in full.
Tip 7: Follow eating skills such as eating very slowly and putting on food many times because the brain begins to send satiety signals after 15 to 20 chew.
Tip 8: Eat fruit because it contributes to the process of good metabolism took the body needs of food and absorb food in a new way does not need more.
Tip 9: Eat spices, especially hot spices such as hot pepper because it works to move the blood circulation and activate it gives a sense of fullness and fullness.
Tip 10: Eat meals on time Do not delay breakfast because of breakfast if you neglect the number of other meals.
Tip 11: The psychological state must be in constant balance because the troubled psychological state prompts the person to take larger amounts of food and does not easily satiety.
Tip 12: Eat snacks that contain fruits or vegetables Important Do not leave yourself to the feeling of hunger, However, do not eat large amounts of broken diet and weight between all this within the limits of calories allowed to you daily.
tips 13: Exercise The most things that enhance the sense of satiety Often feel the person who practices the sports thirst and drinking water means a sense of fullness and fullness for a longer period.
Calculation of calories is based on the length of the body and the volume and mass, therefore, determine the number of calories appropriate to that body and is the most appropriate solution to eliminate the problem of hunger during dieting.
tips 14: Walking is important for weight loss but timing may disrupt walking on his mission.
– Walking during food is harmful, but walking after finishing food for half an hour loses a large proportion of the weight up to about one kilogram and a half.
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