A constant feeling of hunger can negate the results of any, even the most effective diet. Therefore, it is worth learning the secrets of how to control it. On the one hand, to overcome this obstacle, you should improve the quality of the main meals. Also, do not forget about two important aspects:
- First, constant snacking, even the healthiest ones, adds extra calories to the diet.
- Secondly, the poor quality of food causes this most nutritional anxiety that is familiar to all of us.
The inability to achieve your goal, that is, to lose weight, increases the risk of depression and disappointment. Such a condition further increases the risk of overeating and hence obesity. Thus, you need to make the right eating decisions and do not get carried away by foods’ aroma and appearance.
Secrets To Control Your Hunger
Specialists from the Department of Psychology at the University of Minnesota conducted one interesting study. As a result, they found out that human eating behavior still hides many secrets. For example, when our brain is anxious, it needs sugar. And to disguise general dissatisfaction with life, the brain tries to get a momentary joy from food.
Therefore, before using our tips to help control hunger, you should first of all pay attention to your state of mind. How are you doing with self-love? If something prevents you from being happy, then it will be very difficult to overcome the habit of seizing problems. To maintain a feeling of satiety for a long time and thus avoid temptations, try to follow the below tips.
1. Avoid Drinking Alcohol
Those who strive to live a healthy life must quit the consumption of alcoholic beverages. This is because unhealthy consumption of such drinks increases the appetite of a person, making him overeat. As a result, a person may gain weight or become obese.
So, if you want to live a healthy life, giving up alcohol addiction is extremely important. You can start by getting information regarding addiction treatment programs. For this, you can contact substance abuse hotline numbers, where advisors will walk you through the whole process of addiction treatment.
2. Eat 5 Times A Day
In most healthy diets, it is recommended to divide the total amount of food into 5-6 meals. This makes it easier to control calories, and therefore weight. At first glance, it seems that you will eat more.
But in fact, this tactic is aimed at speeding up the metabolism and helps to better control hunger. Eating a small meal every 3-4 hours helps stabilize your glucose levels too. Thus, instead of having two or three complete meals, you can have five to prevent overeating and keep yourself full.
3. Drink Plenty Of Fluids
We are talking not only about water, but also about tea, soup, and other liquids. They fill the stomach and thus relieve food anxiety. In addition, dehydration of the body directly affects your state of mind. If you do not drink enough liquid, the result will be apathy, lethargy, as well as a deterioration in cognitive processes – memory and concentration.
Besides, when you feel hungry even after having a meal, it may be a signal that you are not drinking enough water. This means you don’t have to eat more but drink a glass of water. Drinking enough water helps to regulate the overall functioning of the body and keeps it fit.
4. Add More Fiber to Your Diet
However, these foods help to naturally break down bad cholesterol (LDL) and help prevent problems like constipation. So here’s a sample list:
- Whole grain cereals
- Nuts, seeds, and dried fruits
- Green vegetables
- Fruits with peel
- Herbal drinks
When you eat food rich in fiber, it not only fills you but also reduces your appetite. With less appetite, the risk of overeating decreases significantly. Besides, fiber-rich foods are exceptionally good for the health of the gut. These things ultimately help you stay fit and lose weight.
5. Eat Foods That Are Sources Of Tryptophan
This substance plays a key role when it comes to controlling food anxiety. Tryptophan is an amino acid that takes part in complex metabolic processes and then transforms into serotonin. It helps to maintain a normal balance of the microflora of the stomach and intestines. Besides, it also improves mood and relieves feelings of depression
Which foods contain tryptophan?
- Animal proteins (meat, fish, or eggs)
- Dairy products
- Bananas
- Pineapple
- Nuts and dried fruits
You can add the above-mentioned food to your diet to keep your gut healthy. The healthier the gut, the healthier will be you.
6. Eat Slowly And Chew Your Food Thoroughly
Even after you’ve eaten a heavy meal, hunger can quickly return if you don’t chew your food thoroughly. This happens when food enters the stomach in rather large pieces, it slows down the absorption process. So, to control hunger and food anxiety, remember these rules:
- Take a deep breath and exhale several times before moving on to the next meal
- Take a close look at the food to understand what exactly you are going to eat
- Eat slowly, chewing each bite thoroughly
- Place cutlery on the table while you chew, it will improve your chewing habit.
Remember that when you eat slowly the body receives the signal of satiety and the urge to eat more decreases. So if you want to decrease your appetite and stay in good shape, this tip is for you.
Take Away
Does your diet regularly crash due to food breakdowns? Are you constantly feeling hungry? So, it’s time to put our advice into practice. Despite the seeming simplicity, they will help you deal with this problem. You will notice a significant change in your eating habit as well as your body weight. So without delaying any further, make small changes to your lifestyle and follow these practical tips for a healthier life.