Table of contents:
- Keep a journal
- Pay attention to food quality
- Chew food at least 30 times
- Remove everything that distracts from the food intake
- Drink more water
- Make your life more interesting
- Learn to enjoy food
Food plays an important role in human life. But do not forget that we eat to live, not live to eat. The body has certain needs that he needs to satisfy, but sometimes we forget about it, begin to succumb to the temptations of different taste, and then there are the hated extra kilograms, from which you want to get rid of. And for this it is necessary, first of all, to reduce the number of calories coming, that it sometimes seems an impossible task. Once the confidence that everything will be new to this day, for the sake of beautiful figure you can do a liter of yogurt, incidental family dinners, holidays and just new reasons to indulge yourself. So how to learn to control himself? How to eat less?
It is not as difficult a task as it may seem, but still requires some effort. First of all, you need to determine the cause of your overeating and times when it happens.
Keep a journal
It seems that the dinner was not so great, and the weight however, and does not think to leave. It is likely that you will not even notice how little of cookies and sweets eat per day. Small snacksSeveral cups of tea or coffee on work thatnecessarily accompanied by something delicious, lying in a drawer. Plus a piece of cake in honor of the birth of colleagues. And so it goes unnoticed overeating. Try to record everything they ate during the day to track their eating behavior and learn to control it.
Pay attention to food quality
Keep track of what you eat
Unfortunately, not everyone understands what is important not onlythe amount of eaten portions, but also its components. For the body's essential energy value of the product and its quality - namely, the amount of protein, fat, carbohydrates and other essential substances to it. Man is also important that the most suits his taste preferences. And most often, it is the food rich in fats and carbohydrates.
Note!You can eat a whole plate of chocolate or cereal, cottage cheese, which, with some additions in the form of spices, fruits and berries are a wonderful breakfast. What's better? You decide.
Chew food at least 30 times
Well chew food
Firstly, it helps to concentratetaste, rasprobovat piece of the candy itself, which usually flies in the mouth and does not have time to stay there. Secondly, it is due to the fact that chewing spent more time, less turns out to eat. Do not worry, that in this way you can not manage to eat his dinner, which at the time only 10 minutes, there was a working day. During this time the stomach time to obtain the necessary amount of food to him, besides the well-treated saliva. Also, the bonus will reduce the risk of gastrointestinal diseases.
Remove everything that distracts from the food intake
Eating in front of TV is harmful
It also happens that while watching your favoriteseries, read books, scrolling news feed, pleasant conversation, you do not notice, like eat more than you need. Look at the plate, think about what you eat at this time, listen to your instincts and do not rush. After all, the brain sends a signal of fullness to opazdaniem 20 minutes. It is possible that taking a supplement, you will understand that already overeat, but will continue to have, because distracted by something more interesting.
Do not be distracted from the food
Drink more water
Rule two liters of water have heard, perhaps,each. Opinions about the required amount of water vary widely, but remains the same that it is necessary to drink. At that moment, when the hand reaches for something edible, think: maybe the body just needs water, which is contained in this product? And if after drink a glass of water. We feel hunger, Start eating.
Make your life more interesting
Find a hobby
When your life is full of events, and the headoccupied his thoughts more important and interesting than the food, the cooking techniques are simply the need to maintain energy, and not the occupation for entertainment when you want a rest and something to occupy yourself. Find a hobby, spend your free time actively, expand the range of interests. All this not only distract from unnecessary snacking and overeating, but also contribute to stress relief and the production of endorphins, the lack of which leads to the filling of inner emptiness with something tasty.
Learn to enjoy food
Enjoy the taste
In fact, we eat to live, butbecause food is fun, which should not refuse. But often it happens during the next meal you think about anything else, but not about their taste sensations. But do not reward yourself with food, think of it as a fuel, which can be a nice addition to the routine of the day, think of new ways to please yourself, and let this be another small victory.