How to reduce appetite: psychological tricks and products that will help

According to statistics, a third of women regularly go on diets to lose extra pounds. Someone approaches reasonably: calculates the daily calorie intake, makes a menu of healthy foods and stays full. But some limit themselves in everything and in result.

The main thing in losing weight is to understand that appetite and portion size play a key role. The editors of estet-portal.com will tell you how to reduce your appetite and not feel hungry at the same time. First you need to deal with the reasons for which there is a feeling of hunger more often than necessary.

• The Psychology of Overeating: Where Where It All Begins
• How to Reduce Your Appetite: 6 Proven Ways
• Reduce Appetite — easy if you know physiology and psychology

Psychology of overeating: where it all begins

First of all, you need to analyze why you are constantly hungry. Psychologists identify three main reasons:

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1. A bad eating habit from childhood.Remember how many times you were forced to eat when you didn't want to. Eating on a schedule, not hunger, forms the habit of eating when not hungry. It seems to you that there must be breakfast, and for lunch — first, second and compote. You eat the whole portion, even if you don don't want to. After all, patterns have been laid down since childhood: "we" have a society of clean plates, "don't" eat & nbsp; & mdash; you won't go to the yard, you won't get sweets. It is these attitudes that develop the habit of overeating.

2. The habit of "eating" stress. After every nervous situation, do you calm down with a chocolate bar? We invite you to remember your childhood, when you were taken to a hated kindergarten and promised ice cream after it. Or you broke your knees, and consolation you were given candy. You already have a pattern in your head that after stress, you need to reward yourself with tasty treats for spent nerve cells.

3. Endless rush. In a crazy pace, you don't adequately estimate how much food you need. You swallow your sandwiches on the go, chewing badly, so you don feel full and you want to eat again in two hours.

Because of these reasons, 90% of losing weight women cannot reduce their appetite. Bad habits developed over the years, "stretched" stomach and are firmly rooted in consciousness. To achieve effective results and to see the treasured figure on scales, you need to gradually reduce your appetite.

Read also: What is the danger of a ketogenic diet for weight loss and how to replace it

How to reduce your appetite: 6 proven ways

Our editors have collected tips that help reduce your appetite and achieve your cherished forms. You don't have to use everything at once. Remember that a habit is formed on the 21st day, so get used to reducing your appetite gradually:

1. Serve your food in smaller-than-usual dishes.You will feel like the serving size is same, but you in fact will eat less. This optical illusion is great for reducing portion sizes. Psychologists also recommend eating from  blue or blue plates, because these colors soothe, relax and reduce your appetite.

2. Try to eat without spices. They irritate the walls of the stomach, provoke the production of gastric juice, which tells us about hunger.

3. Chew your food thoroughly, savor it. This way you enjoy your food and satiate your stomach.

4. The Japanese advise to gorge on 7/8 and get up from the table with a slight feeling of malnutrition.The thing is that the saturation mechanism turns on 20 minutes after the end of the meal. After this time, you will realize that really ate and you don need more.

5. Eat five small meals a day.

   Snack on low-calorie fruits and vegetables.

6. Before eating, drink a glass of water or tomato juice 

   — this way you partially fill your stomach, dull the feeling of hunger and eat less food than usual.

10 reasons you don't lose weight even if you are in a calorie deficit But it not only such little tricks can deceive your body. To moderate your appetite and eat less, you need to properly balance your diet. Eat foods that in  small amounts can relieve you of the feeling of hunger or  those that have a low calorie content, but they can eat a lot.  these are:

• Beans.

  Chickpeas, lentils, beans and peas can be added to vegetable salad. Then he will become more satisfying, and you will not suffer from malnutrition.

• Fish.

  Fresh river or low-fat sea varieties can be eaten in chunks large enough to fill space on a small plate.

• A sweet apple, a glass of kefir or Greek yogurt

  will help to satisfy the imaginary feeling of hunger 2 hours after the main meal. To and they have low calories and they won do no harm to the figure.

• Limit the amount of coffee in your diet.

  It slows down metabolism and increases hunger.

• Include dried dates in your diet.

  As soon as you feel a slight urge to chew something, eat a couple of dates. They are high in calories for a snack, yet very sweet. Glucose does a great job of hunger.

Follow us on Instagram Reduce appetite — easy if you know physiology and psychology

If you approach  the problem of reducing appetite in a complex way, then weight loss will cease to be hard labor. It is important to understand the causes of overeating and the characteristics of the body. Our body must receive enough proteins, carbohydrates and fats so that we do not feel hungry. It's all about what products we will extract the necessary micro- and macroelements.

A balanced diet, little mental tricks, and discipline will help reduce your appetite, avoid overeating, and give up restrictive diets.

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