How to eat less

How to eat less

Neverending struggle with excess weight is often complicated by hunger and cravings, which you simply can’t control.

It seems that you are hungry all the time and have no idea why this happens and how you can address the issue.

Luckily, today we are discussing hunger, its causes and ways to fight it – all in a single article.

So, make yourseld a cup of green tea and enjoy the reading.

Write down the tips that you find useful for your particular case and follow them to help your body get rid of extra kilos once and for all!

Zip your lip: 8 reasons why we want to eat all the time

We explain how our body confuses us and why we experience false hunger.

Feeling constantly hungry?

You are not alone.

Almost each and every one of us sometimes feels that he can eat and eat without stopping.

There are a number of reasons for this, and here they are.

Blood sugar level

When our body is exhausted, its natural reaction is to eat something sweet.

Sugar contains no vitamins or microelements, but it causes the release of endorphins into the bloodstream and the influx of “false” fast energy.

Following a brief feeling of satiety, a sharp drop in blood sugar levels occurs, and hunger returns with renewed vigor.

The solution us to give up sugar with a willful decision.

You know that it will do more harm, than good.

At least, snack with a grapefruit and dried fruits, and not the “Oreo” biscuits or chocolate.

Thirst

Often, we take thirst for hunger.

It’s easier to chew cookies than to stand up, pour water into a bottle or a glass and drink it.

Drink water regularly throughout the day and you will notice that you start eating less often.

Fatigue

Yes, exhaustion affects our appetite to a large extent.

When you are tired, your natural desire is to fill the lost energy with food.

And here’s why it is dangerous.

Usually, instead of a balanced dinner, you snack on the go or cook semi-prepared foods in a quick way, and then you get hungry again in a quite a short time.

Choose healthy foods that require long time to be digested and make sure that your dish contains all three ingredients:

  • vegetables
  • cereals
  • protein

This will help you feel saturated for much longer.

Boredom

Yes, it’s that simple.

Food makes us feel busy.

Find a way to get distracted, and you will forget that you were planning to have another snack.

Lack of a regime

If you do not have an eating schedule, you most likely overeat.

Try to eat at the same time every day, and make your meals complete.

This will eliminate your need for snacking.

Even better, if you eat in small portions (up to 200-300 g) every three to four hours.

Snacks do not provide a proper satiation, and you keep feeling hungry.

Another cause of hunger is sleep violation.

Try to fall asleep and wake up at the same time every day.

This useful habit will level out your appetite, as well.

Period

During the period, hunger aggravates.

It’s unavoidable.

It is proved: appetite in women enhances 10 days before the start of menstruation.

The body is preparing for a possible pregnancy and hormones kindle our appetite.

The good news is that metabolism also accelerates during this period, and our body burns 15% more calories.

You just need to keep this in mind.

Make sure that your diet consists of foods low in sugar and avoid semi-finished foods.

Unconscious food consumption

Most of us eat when we are doing something.

We dine at the desk or absentmindedly have dinner while watching a TV or a news feed in the Instagram.

It’s important to focus on food.

It might seem boring, yet the slower you eat, the more accurate your brain estimates the amount eaten.

Emotional dependence

Stress, sadness or excitement affect your appetite.

Some people lose it, while in others it skyrockets.

If you are of the second type, find out what provokes your hunger and try to answer the question:

  • are you really hungry or are just looking for consolation in food?

Compulsive overeating is recognized by nutritionists as a serious eating disorder and placed on a par with such diseases, as bulimia or anorexia.

The stimulus to food consumption in this case is not hunger, but psychological discomfort, such as:

  • depression
  • insecurity
  • resentment
  • anger
  • attitudes that were learned in childhood (food is the best way of comfort or encouragement).

Such eating behavior often leads to obesity, diabetes, hypertension, alternations in the hormone profile.

A pronounced compulsive overeating occurs not so often – only in 2-3% of adults.

In fact, many people face the so-called episodes of uncontrolled food intake.

In these cases, before you begin fighting with gluttony, you need to understand what exactly you are trying to eat up.

You eat up stress

In a stressful situation, our body works at higher speed.

In other words, our body requires much more energy when under stress, compared to periods of calmness.

We can get extra energy fast only with food.

Hence the conclusion – coming out of a stressful situation, you simultaneously solve the problem with overeating.

Getting rid of stress is a purely individual process:

  • for some people, fitness helps;
  • for some people, music helps;
  • some people benefit from intimate conversations;
  • others get out of stress while doing charity.

Very often, this process does not go as fast as we would wish it to go.

So, if you eat slightly more than usual in the transition period, it is important that this “slightly more” is expressed not in sweets and pastries (they contain only empty calories).

Expand your diet with products that can meet the increased needs of the body, which is under stress.

First of all, the list of such foods includes:

  • whole-grain cereals,
  • lean meat,
  • vegetables,
  • fruits.

You eat up emotions

And not necessarily negative, but also positive ones!

To cope with this situation, learn to express your emotions openly:

  • you are offended, you feel sad – cry;
  • you are angry – punch the pillow, scream;
  • you are happy – dance, sing.

You eat up boredom

Similar periods often coincide with either nervous overloads or with a revision of values.

Everything that used to be interesting before, now causes only melancholy…

If this is the case, you should first find an activity that will keep your hands busy, like:

  • drawing,
  • modeling,
  • needlework,
  • cleaning the house.

Keeping your hands busy will not let them bring food to the mouth.

To find new interests in life, refer to childhood memories – what you dreamed of, what you wanted to do the most…

What did not come true then, can bring a lot of pleasure now.

Food replaces something more important in your life

Sometimes, you suddenly start to overeat at night or drink high-fat milk in incredible amounts.

Think about what or who you can associate evening meals with, write down the characteristics of the products you feel like having, and think who could offer them to you.

Perhaps, your family always gathered for dinner together, and now you live separately and evening fridge raids come from you missing your family.

As for high-fat milk, you used to drink it when visiting your grandparents’ farm.

When was the last time you visited them?

Maybe it’s time to take a couple of days off and relax in nature?

Either way, compulsive overeating will quickly come to naught, if you give yourself what you really lack.

If you often encounter binge eating attacks, you can not control the amount eaten, feel guilty after overeating, you have to consult with a professional healthcare provider to solve the problem.

In addition to a nutritionist’s consultations, the treatment of compulsive overeating always includes psychotherapy.

The latter allows to:

  • discover the true causes of overeating
  • change the attitude towards food,
  • teach a person to respond adequately to any external circumstances.

Sometimes, you have to use drugs – a certain group of antidepressants, which help control anxiety, associated with eating disorders.

How to Start Eating Properly

Everybody knows that we should eat properly and our nutrition should be balanced.

However, many people ignore this fact.

Healthy diet is usually associated in people with:

  • food restrictions, (favorite harmful foods are excluded);
  • constant hunger.

The above-mentioned associations are erroneous, thus proper and healthy diet does not imply anything like this.

The first misconception contains a key mistake.

What you need to do is to change the approach itself.

Do not wait for a certain day to start changing all your habits.

This behavior creates a stressful situation for all body systems, and you will certainly want to get back to your habitual lifestyle as soon as possible.

Let’s start right from this moment to become healthy and rejuvenate your body with proper nutrition, without stress and rejection of any foods.

Let us do the opposite – add some foods to your usual diet, and leave the rest the way it was.

Step 1 to changing eating behavior

So, we are at the very first step to changing everything – habits, figure, health, mood and quality of life.

WHat you need to do is maintain your daily diet, BUT add to it 3 products, which you should eat every day.

And these are:

  • Carrot (a medium-sized one) is available at any time of the year, provides a daily requirement for vitamin A, and accustoms taste receptors to perceive natural products.
  • Wheat bran (50-100 grams) contains fiber and B-group vitamins.
  • Rosehip decoction (1 glass) increases the body’s adaptation; has a general toning effect on the CNS functions, endocrine regulation, and metabolic processes; restores damaged tissues at the level of cellular structures through their multiplication; and contains a number of important vitamins.

You should consume these three products at any time of the day, every day.

You may ask why? What’s so good about them?

Well, these three products are required for:

  • alternation in taste receptors;
  • gradual, inconspicuous decrease in the daily calorie intake, because bran gives a feeling of satiety, and you involuntarily will reduce the amount of consumed food;
  • replenishment of vitally important B vitamins;
  • improvement of bowel function and getting used to a normal feeling of lightness.

You can proceed to the next step as soon as you want, but no earlier than after 3 days. Remember that the goal is not to finish the diet as quickly as possible to lose a few extra pounds. We try to rebuild all the body systems with the aim to switch to proper, healthy nutrition system once and for all.

Step 2 to changing eating behavior

Start writing down what you eat, without any significant changes in your usual diet.

You can use a notebook, file, or a phone app, and calculate your daily calories.

  • This step is extremely important, since avoiding hunger, feeling well, staying healthy and having a lot of energy is only possible when food provides the body’s needs for vital substances. If your body does not receive something it needs, it is a normal thing for it to ask for more food. At that, if you have an excess in any substances, your body accumulates toxins.
  • It is impossible to create a perfect diet to suit each and every person, because our bodies have different needs in vital substances, and this requires an individual approach to choosing the products for daily menu.
  • Certainly, you can take ready-made nutrition systems, yet these are unlikely to meet the needs of your body in all necessary substances.
  • You can consult a professional dietician, who will make a perfectly balanced diet for you. They use professional calculators to compose individual diets, which now are available to you, as well.

You can make up for yourself a perfectly balanced diet by using a nutrition calculator.

However, let’s not run ahead.

At the second step, you need to get used to control what you eat.

This is the most important step.

You can eat everything as before.

Just write it down into your records and calculate everything in the calculator.

Once you see the figures, you will immediately wish to jump to step three, and namely to balance your diet, get rid of the terrible excesses and compensate for the shortcomings.

Step 3 to changing eating behavior

Create an individual balanced diet.

If you have already been calculating your daily calories and the amount of macronutrients that you consume for a couple of days, the transition to this step is something you are happy to do.

Every person, when realizing the horror of his current eating situation, decides to switch the situation as soon as possible, and forever.

Step 4 to changing eating behavior

After a certain time (some will need a month, others – a year), you develop the skills of making up a balanced individual diet without using a calories calculator.

While recalculating the obtained daily diet in a natural way at least once a month, with joy and surprise you will see how accurately, and seemingly randomly chosen products provide your body with daily norms of vital substances.

Your taste receptors will re-boot, and artificial tastes of processed foods will seem too sharp and sugary, while as high-fat foods will be causing nausea.

Besides, the feeling, which you consider a sign of satiety today, will be perceived as an unbearable heaviness in the abdomen, when you are at the fourth phase.

Healthy nutrition strengthens your immune system, thus helping you withstand seasonal colds and flu.

Chronic diseases will either disappear or stop worrying you.

Your body will fill with lightness and vigor.

The extra kilos will melt, and your skin will become smooth and clean, your hair will shine with health, and your nails will become strong.

Of course, such transformation requires efforts, time and perseverance. It doesn’t come down to simply using the calorie calculator.

So, before you make the first step, you have to understand clear that you really do want to change yourself and your life, or leave everything as it is now

What to do if everyone around is eating

Well, now that you know how you can get rid of extra kilograms without getting to extremes, we would like to cover an issue that we all face quite often, even every day.

How can you force yourself to eat less, when your colleague or apartment neighbor, beloved or best friend never deny themselves anything?

We asked an aesthetic medicine professional and a psychotherapist to share their opinion about what to do, if people surrounding you are eating.

At Home

If everyone at home constantly eats, you should:

  • Avoid dropping into the kitchen too often.
  • Keep yourself busy with household chores.
  • Eat separately from your family.

These measures will help you keep to the weight loss diet you have chosen for yourself.

You should also try to spend as much time as possible outside the home.

For example, make it a rule to go for a walk with your family in the park before bedtime.

At Work

Lunch at work is an important issue that affects:

  • work efficiency,
  • well-being,
  • health.

It is impossible to perform well at work all day long, when all you have is water or coffee.

It is great, if there is a good place to eat healthy nearby, or if your employer took care of the staff’s nutrition, yet you can solve this issue on your own, as well.

One solution is to cook your lunch at home on your own and take it to work with you.

This option has many advantages, including:

  1. guaranteed food quality,
  2. confidence in the ingredients freshness,
  3. cost of lunch is lower, compared to the one bought in a store or cafe.

In A Restaurant

Each modern food outlet has a menu, which correctly describes the information about this or that dish, including its caloric value.

Order dishes with the lowest amount of calories and pretend that they are delicious, and learn to love them.

In A Cinema

In the cinema, the main thing is to buy tickets for the scariest movie, preferably in 4D-format, to feel the unpleasant sensations that the main characters experience.

If you do so, hunger will probably never arrive.

Besides, it is wise to “forget your wallet at home” and only bring money for the tickets.

Save yourself from the temptation to take a huge portion of popcorn and soda.

At A Single-Family Home

If you have a big house, and no garden on your land, plant the most unpretentious plants on your balcony.

For example, you can plant the leafy salad, which doesn’t reauire any special care the entire year round and have your part of daily physical load at the same time.

After all, you will have to water it in the morning and in the evening in hot weather, so it will keep you busy.

Abroad

If you decided that it’s high time to travel, you might face the issue of high prices at a foreign country.

Of course, we all do our best to never wake up in a foreign country without a penny in our pocket, but we all know how much more pleasant it is to come back from a trip with some new fashionable clothes instead of new unwanted kilos.

On Holidays

During the holidays or hearty feasts, the main thing is to drink more water, and constantly ask yourself:

  • do I really want to eat this dish?

You don’t necessarily have to eat everything at once, even when you don’t want to offend the culinary abilities of your beloved grandmother.

Don’t forget about moderation in food and food combinations, because your GI tract won’t forget and might punish you with indigestion.

In A Traffic Jam

If you are spending plenty of time in traffic jams, you should close all the vehicle windows tightly, turn on pleasant music, or, better, an interesting audiobook.

It will help you focus on the road and distract from hunger.

Always keep a bottle of clean water and try to ride on, when you notice a fast food restaurant in vicinity, so that you don’t succumb to temptation of jumping out of the car and getting yourself a fatty hamburger.

Therapist’s Opinion

All these situations, though different, boil down to one very difficult problem:

  • How to behave during the weight loss period in public places and situations, “provocative” in terms of overeating?
  • How to learn controlling yourself and resist temptations?

You need to understand that not every food is appropriate, when it comes to satisfying your hunger.

You should opt for satiating dishes.

Just imagine that you came to a feast with a hungry child.

What would you suggest that he eats first?

This is exactly what you yourself should eat, as well!

Only then, you can start thinking of having something… tricky.

From the psychological point of view, the main cause of overeating is appetite.

It can be divided into two subspecies:

  1. appetite that is caused by external circumstances,
  2. emotional appetite (in the true sense).

External circumstances can be perfectly controlled by behavioral changes.

Remember that food, which is lying in your plate, will become a part of your body in a few moments.

And this is a very good reason not to allow other factors control this process.

You should always clearly realize the reason for making one choice or another.

By refusing popcorn in the cinema, you choose to:

  • get a greater pleasure from the movie today,
  • put on your favorite swimsuit tomorrow,
  • walk along the beach and hear “male bodies fainting behind you as you pass”

Unfortunately, you will not be able to get rid of emotional appetite by avoiding provoking situations.

As already mentioned, you should strive to learn your inner ideals and true emotions to find the best way of satisfying them.

This will entail not only a weight loss, but also a qualitative improvement in life!

8 Ways To Help Reduce Your Appetite

If your main issue is high appetite, which doesn;t allow you to control the amount of food that you stuuf into your stomach, these simple, yet effective, recommendations might help you out.

To lose weight or get rid of a couple of extra kilos, you don’t necessarily have to exhaust yourself with diets, eating only grains and water, starve after 6 PM, and avoid eating in the morning as long as possible.

In fact, it is totally forbidden, if you really want to get rid of extra kilos fast.

It is a lot more effective to stick to the basic principles of a healthy diet and to know a few rules that will help you “trick” the stomach and reduce your appetite.

Drink more water

Doctors advise adults to drink at least one to two liters of water a day for a good reason.

Besides the fact that this liquid has beneficial effects over your skin and overall body condition, it also reduces your appetite or may even help overcome hunger.

Many nutritionists recommend having a glass of warm water half an hour before each main meal.

This will help you partially fill the stomach, thanks to which you will eat less.

Sometimes, we confuse hunger with thirst. A glass of plain water will solve the problem and eliminate the desire for uncontrolled snacking.

Do not skip breakfast

This is the main mistake of many people, trying to lose weight.

Most naively believe that lack of breakfast will provide them with the absence of excess centimeters at the waist.

You have probably heard this phrase many times, but we feel like saying it once again:

  • eat your breakfast on your own,
  • share your lunch with a friend,
  • give your dinner to the enemy.

When skipping the morning meal, we fill in the “gaps” during the day and generate even more calories.

To avoid this, try having a wholesome breakfast.

Be sure to include cereals that rich in fiber and complex carbohydrates.

Thus, your proper breakfast for weight loss will provide your body with energy for the entire day.

Choose small plates

Eyes are true enemies of weight loss, so you need to learn how to “trick” them.

And it’s not that difficult, you know!

Place your food in small plates.

They will seem full, yet the serving will be a lot smaller, which will surely help you see more promising weight loss results.

Eat slowly

Lunch on the run is poorly digested and may promote digestion problems and excess weight.

Try to allocate enough time for meals, so that you ensure a proper eating behavior:

  • eat slowly
  • chew food thoroughly

These rules will also help you to eat less, because the mechanism that is responsible for saturation, is triggered in 20 minutes since your meal starts.

During this time, you can manage to eat lots and lots of food that you don’t really need.

Eat often, and in small servings

Experienced nutritionists recommend eating at least 5 times a day in small portions. You may consider a single meal to be:

  • a cup of yogurt
  • apples
  • dried fruit

However, you should not limit yourself to these products, of course.

Your diet must be complete and balanced, contain the right amount of protein, fat, carbs and vitamins.

Use aromatherapy

We hasten to clarify that this method should be used as an adjuvant to a comprehensive weight loss treatment, and not as the main one.

Certain aromas are indeed capable of suppressign hunger, yet they don’t provide your body with even a smallest amount of useful elements.

If you decide to reduce your appetite using aromatherapy, use essential oils of juniper, cypress, tea tree, and orange.

Move

Stop thinking that every single physical effort will make your hunger skyrocket.

You see, light physical activity, on the contrary, can blunt hunger, eliminate nervous tension and relieve fatigue.

Do not neglect your sleep and avoid stress

Body is a very clever system.

If it lacks any resources, it begins compensating for them at the expense of others.

So, if you don’t sleep long enough, you will definitely feel hunger more often.

Try to go to bed no later than 11 PM.

  • First, you will definitely sleep enough,
  • Secondly, body of a sleeping person begins producing hormones after midnight. These hormones contribute to weight loss.

The optimal number of hours for a healthy sleep is 8.

Stress is another worse enemy of weight loss progress.

We will not consider severe depression and experiences, during which people lose weight too hard and fast.

We are talking namely of stress, everyday stress, stress at work or the one caused by relationship issues.

Anxiety increases appetite and makes you eat up your “sorrow” with something sweet, nutritious and leading to weight gain.

10 Original Ways To Learn How To Eat Less

Each of use was wondering in a certain moment of life:

  • Why on Earth am I eating so much?
  • How can I stop this appetite?

Well, we have been testing many ways that promised a significant reduction in appetite.

In addition to the usual recommendations above, we decided to give you 10 non-standard ways that really work.

Hold the fork/spoon with your left hand (left-handed should take it with their right hand)

Or switch to chopsticks.

Yes, eating will take longer time and will be more torturing, yet you will get full faster.

Use plates and dishes of cold shades

Warm shades were long ago recognized as causative agents of appetite, in contrast to the cold ones, like blue, black, purple.

White color is neutral.

So here’s a perfect reason to renew your dishware stock!

Hugs!

Hugs are useful for your body shape.

When we embrace our loved ones, touch them or even just pat a cat, the trust hormone – oxytocin – is produced in our brain.

According to the experiment results, this hormone normalizes your metabolism and calms your appetite!

Avoid fat-free foods

These are among the main enemies of everyone, who wants to learn eating less.

“It’s okay, it’s skimmed” we think and stuff in another spoon of obviously needless pseudo-dietetic dish.

After all, it has no fats.

Well, may be it does not have whats, and what about the fast carbohydrates, huh?

Yes, that’s right, you did not think of this.

Choose your meals companion a person of the opposite sex

Psychologists have convinced that we eat much less, if a handsome representative of the opposite sex is sitting at our table.

It fires the simple desire to look elegant and classy.

Still, you have to understand that dining classy in a cafe, while having a cake and hotdogs waiting for you in the fridge at home, increases the risk of night gluttony even more!

Roses are red…

In fact, it’s not their color, but their fragrance that works to our benefit.

Surprisingly, the fragrance of roses discourages appetite.

Make your meals romantic and make sure to always accompany them with a fragrant rose.

Get up and run

Half an hour of aerobic exercise increases your blood sugar level, thus blunting your hunger.

So, don’t be surprised that you are eating less, while increasing your activity level!

Eat proteins

Define your daily need for protein, based on your current and desired weight, as well as the activity level, and divide the required amount to 4-5 meals.

Thus, you will ensure daylong satiety, even if your snack size looks rather small.

Avoid feeling cold

Our bodies are evolutionarily accustomed to accumulate fat in the cold season to make it to spring.

If you feel cold – you are almost certainly hungry.

Better put on a sweater and a scarf and avoid putting on a couple of extra kilos during winter.

Postpone your meal by 10 minutes

Sometimes, especially when you are under stress, our brain confuses fatigue and hunger.

You feel like you’re hungry?

Close your eyes and try to rest for 10 minutes.

If the hunger did not go away – go and eat, and if you feel better – it means that you were just tired.

Okay, this is about it.

You are finally at the end of the article, and SontexHealth Team hopes that you did find some recommendations, which you can easily incorporate in your everyday routines to actually fight hunger and lose the unwanted kilos.

Stay healthy and happy!