If people only ate when they felt hungry, they would never again worry about the extra pounds. However, there are little tricks that will help to gradually switch to proper nutrition.
10. Eat More Fiber
Fiber is called plant fiber. The human body is not able to digest them, so it seems that there is no sense in fiber. In fact, it removes toxins and other harmful substances, among which are fats. In addition, fiber-rich foods are very beneficial for the body. They normalize stool, lower cholesterol, slow down the absorption of sugar. The greatest amount of fiber is found in vegetables and fruits. Cabbage of any kind is rich in it: white cabbage, Brussels sprouts, broccoli. The record holder is corn. Among fruits, a lot of dietary fiber contains oranges, pears, avocados. If you want something more satisfying, eat legumes, whole grain bread. The daily rate is calculated simply, for 1000 calories - 14 grams of fiber.
9. Add more protein.
With the help of protein, new cells are created. It is called the building material of the body. But protein has one more peculiarity; when it is consumed, it is easier to control appetite. If for breakfast you choose foods rich in protein, then before lunch do not remember about a snack. Proteins come in both plant and animal origin. On this occasion, disputes do not cease in the world. Nutritionists and adherents of a healthy lifestyle cannot agree on which proteins are more beneficial. Nevertheless, dairy products and eggs are digested the fastest. In second place are poultry meat and some fish species. The third place is occupied by legumes and cereals. Combine different types of proteins in one meal, then you can control your appetite. But do not overdo it, an excess of protein will not lead to anything good.
8. Eat alone (without a TV, etc.)
According to statistics, a person eating in a pleasant company eats much more than alone. During conversations, he does not control the amount of food, and the body gives a signal of saturation too late. It is better to dine alone, unless of course you have such an opportunity. Just do not turn on the TV and do not pick up the phone, so you eat even more. To make the saturation process faster, it is important not only the amount of food. Beautiful presentation, smell, taste - you should enjoy the food, and not just throw it in your stomach. You can enjoy one piece of cake, it is not necessary to eat it whole. But if you do not concentrate on the process, nothing will work out, you will want to eat more and more.
7. Understand what overeating is associated with.
Most people eat to cope with boredom or stress. Therefore, you should analyze your nutrition and understand whether you have such situations. If you notice that you eat more when you suffer from boredom, find yourself a hobby. Leave home, go for a walk to the park, to do some shopping. When you get positive emotions, the desire to eat something tasty will weaken. If overeating is associated with stress, you need to look for another source of calm. Next time, try to get distracted, call your friend, turn on the music. If overeating is not associated with psychological problems or boredom, take hormone tests. The causes of overeating can be health problems, as well as banal lack of sleep.
6. Do not eat from factory packaging
If you buy in large packages, then at least do not eat from them. Ice cream, chips, cookies, sweets, all these products contain a lot of calories. If you decide to treat yourself, first look how many calories contain 100 grams of such a treat. Look for how long you can burn these calories. And now you can take a small plate and put yourself exactly as much product as your conscience will allow you. One candy or 100 grams of ice cream will be enough, but if there is a whole package in front of your eyes, you will still eat more than you wanted.
5. Do not immediately refuse all your favorite food
Most people who decide to embark on the "path of correction" refuse their favorite food. They do not allow themselves the usual sweets, pasta with cheese, ice cream and yogurt. Only after a couple of days, many break down. This is because a person cannot live, limiting himself constantly in everything. He wants to please himself. People love delicious food, there is nothing wrong with that. Allow yourself small weaknesses, but the rest of the time, eat right. Then a piece of pizza or half a chocolate bar will not add you extra pounds.
4. Consider your weaknesses
Everyone has different tastes, so you need to determine what is your biggest weakness. Someone is crazy about sweets, someone cannot live without snacks, and someone without hamburgers. Find the right alternative to your favorite products. If you like sweets, eat dried fruits or make the “right” sweets. If you like food from McDonald's, you will have to get homemade sandwiches from whole grain bread, chicken and vegetables. Do not keep foods you cannot resist at home. If the desire is irresistible, buy one portion, do not buy products in reserve.
3. Replace sugary drinks with water.
Sweet carbonated drinks are very harmful. Everyone knows this, nevertheless, they are still in great demand. Replace them with plain water. You will immediately notice that your appetite has decreased. In addition, by switching to water, you will greatly reduce the amount of calories consumed, there are a lot of them in soda. If you do not like ordinary water, experiment. Add lemon, mint leaves. Such water does not contain calories, but it tastes very good.
2. Choose foods with a low glycemic index
Foods with a high glycemic index increase blood sugar. The risk of overeating is increased. Everyone probably tried to give up sweets. Usually this happens: a person does not allow himself sweets for several days, then breaks down, eats a big chocolate bar. But he does not feel satisfaction, he feels that he wants even more chocolate. Pastries, sweets, potatoes have a high glycemic index. No need to completely give up carbohydrates. Just choose foods with a low glycemic index.
1. Replace bad habits with good ones
If your habits are food related, review them. For example, you like to drink tea with sweets in the company of friends or eat ice cream in front of the TV. It is not necessary to abandon these bad habits; it is enough to replace them with useful ones. Replace candy tea with delicious green or herbal tea. Of course, without candy. Replace ice cream with fruit ice, it is not so high-calorie. Instead of beer with chips, order yourself a glass of good wine. Thanks to new habits, the amount of calories consumed will decrease. You yourself will not notice how to get rid of extra pounds.