How to control hunger - Green Health Tips - Health & Fitness News How to control hunger | Green Health Tips - Health & Fitness News

How to control hunger

Trying to lose weight? Many people intend to lose those extra pounds and for this, they decide to start a diet to lose weight or, simply, ...

How to control hunger

Trying to lose weight? Many people intend to lose those extra pounds and for this, they decide to start a diet to lose weight or, simply, to control their eating habits and to bet for a menu low in fat and healthy. But the beginnings are always hard and it is possible, you feel an uncontrollable desire to eat and feel completely satiated. Any modification that we make in our diet, our body feels it and therefore, we must learn to control it in order to, thus, achieve the objective that we have set ourselves. In this article from UnHow we are going to give you some tips so that you know how to control the hunger with simple habits that you can incorporate in your day to day and that will help you reduce that craving to eat.

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One of the essential premises that will help you control hunger during the day is that you make 5 meals during the day. Why? Because, so, your metabolism is constantly working, you introduce food every 3-4 hours and therefore, you do not arrive with so much hunger to the main meals. It is one of the best ways to achieve your goal of dieting or eating healthier without falling into the temptation to eat a pizza or a hamburger with fries. Ideally, distribute the days as follows (approximately):

  • 9h: Breakfast
  • 11 AM: Mid-morning
  • 2:00 pm: Lunch
  • 17h: Snack
  • 8pm: Dinner

It is advised not to spend more than 4 hours between food and food so that our body can not feel empty or take over the desire to eat. In addition, it is also advisable that dinner time is not too late to give your body time to metabolize food before sleep, where the whole body slows down.

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But how should these foods be? Obviously they should not be full of fat or calories but it is recommended that they are healthy, nutritious and full of fiber to satisfy our appetite and provide us with the vitamins and minerals we need to be strong and healthy. So, in the middle of the morning and at the time of the snack, it is best to opt for snacks like fruit or low-fat dairy products that will increase your satiety and barely contain calories.

Likewise, dinner time is also important as your body prepares for nighttime rest and filling it with calories will not let us rest or use that energy and therefore, will end up accumulating in our body as a reserve. grease. If you want to know what dinner we invite you to consult our article on the best foods for dinner.

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It is also important that, during the meals that you are taking, the fiber is of special importance . Why? Because it is a nutrient that is digested slowly and therefore, it increases the feeling of satiety for longer. Among the high-fiber foods are options such as fruits, vegetables, vegetables and rice or pasta. In addition, fiber also produces release of intestinal hormones that are responsible for making us feel full and that hunger does not appear in our stomach. So if you want to follow a healthy diet and low in fat, fiber is your best ally.

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When we are very hungry, what do we most want to eat? Foods full of sugars. Not only do we talk about sweets or pastries but we also refer to dishes such as pasta, rice, pizzaand so on. This is because sugar is addictive , that simpleand these options that we have just indicated are overflowing with sugar. But keep in mind that, no matter how much you eat these dishes, hunger will not be satisfied in the same way as if, for example, you ate a whole salad because they do not contain fiber and although you feel satisfied, at the moment the hunger will be awakened again.

So, the best way to control hunger is to reduce refined and sugary foods and substitute fiber options. In addition, you should know that glucose cheats our brains by sending you signals as if we had taken fewer calories than we actually ingested, because, in the end, the nutritional contribution we get from these dishes is very small.

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We have already said that you must distribute your meals in 5 shots a day and within these, snacks are found mid-morning and mid-afternoon that must be controlled. That is to say, at the time of the snack we have been badly accustomed to take sweets, snacks or cookies and the truth is that this habit must be modified since the carbohydrates are only recommended to eat them during the first half of the day, that is during breakfast and lunch.

When it comes to the snack, opt for other options such as fruits, skim milk or vegetable snacks (carrot, celery, cucumber, etc.) to satisfy you. During the middle of the morning you can have two whole-grain crackers or a small whole-wheat sandwich to increase your fiber intake.

In a way we give you more ideas so that you know how to make healthy snacks.

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It is also possible that you want to control hunger right at the moment of sitting at the table because there are people who are very anxious about food and can not resist the temptation to eat large quantities or very fast, rather than for hunger, for anxiety. In this case from an As we recommend that, before starting to eat the main courses, drink a large glass of water that will help to calm the stomach and to eat slowly . The reason for this is that the brain takes about 20 minutes to receive the signal of satiety sent by the stomach so if you eat too fast you will get to eat more than what your body is actually asking for.

Likewise it is also recommended that you serve the food in a smaller dish to deceive your brain and thus, reduce the amount of food you served. Another good option is to start the meal or dinner with a liquid dish (such as a vegetable soup or a cream) or, also, with a varied salad. Thanks to the contribution in fiber you will reduce hunger and not attack with anxiety the next dish.

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In addition to this, it is important that you maintain healthy living habits that make your body in top condition. Think of your body as a whole and when something does not work is normal that there are other aspects that destabilize and hunger can be one of them. Thus:

  • Sleep 8 hours a day : rest is essential to regulate our hormones and are balanced. Hunger is controlled by appetite hormones and in the case of not resting well, may appear altered and induce us to eat more.
  • Drink 2 liters of water : hydration is also indispensable to have a healthy body and free of toxins, in addition to contribute to satiety. Many times we attack the refrigerator thinking that we are hungry when, in fact, we are thirsty; so try drinking a glass of water every time you feel hungry and know your body.
  • Exercise : It is possible that the feeling of hunger you have is not physiological but is produced by anxiety, in this case, exercise will help reduce it and also contributes to regulate glucose levels by not inducing us to eat more

If more than hunger you have is anxiety, we recommend reading our article in which we tell you how to control the anxiety to eat with some tricks that will help you deal with this situation.

How to control hunger

This article is for information only, in Green Health Tips we have no power to prescribe any medical treatment or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

If you would like to read more articles similar to How to control hunger , we recommend that you enter our Healthy Life category.

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