You want to go on a diet, but you cannot control your appetite. You always want to eat something. If you think that you cannot control your appetite and constantly want to eat something, you should definitely read this article.
You are starting a diet program. You are now determined to lose weight. You are very willing. You started a diet. However, days passed and you could not lose any weight even though you did not break your diet. Your nerves are getting worse. Your self-confidence decreases and you start to rebel, wondering why I can't lose weight.
In another case, you started a diet with the same desire and motivation. But you just can't make it through the day without breaking your diet. You must be breaking your diet for a reason. You always have excuses for breaking the diet, excuses that are justified in your opinion. After a light breakfast, you can stay without eating anything until the evening. But surprisingly, you can't control yourself in the evening. You eat five for one. You are always hungry. If you don't eat, you may get nervous. You have now definitely decided that you are a person who has no willpower and cannot control himself.
Sometimes all this may be nothing more than a waste of time trying to lose weight. Because if you have a significant metabolic problem, you may not be able to lose weight no matter how much you diet, and this may also cause you to constantly feel hungry and eat. The real problem is that you are at a stage where you cannot understand whether you have a metabolic problem or not. Everything about your health is normal. All your blood results are normal, your doctor says you are a very healthy individual. In other words, there is nothing to doubt, and you are so convinced that you have no willpower. But I don't eat it if I don't want to. You must be rejecting it insistently because you are trying to find an excuse to not eat.
Let's get to what we really want to say. Currently, 99% of people applying to weight loss centers come with these complaints, and the most important problem is that they continue with these complaints and finish their programs. Afterwards, the situation as we know it quickly returns to the same situation with the excess weight. He is having a really hard time losing weight. No matter how much professional help he gets.
When we evaluate from all these angles; When we explain the reason further, I say that these people should definitely have a comprehensive sugar challenge, which we call an OGTT (oral glucose tolerance test). Just checking fasting blood sugar does not provide us with important data on this issue. If a person has impaired glucose tolerance or insulin resistance, which does not have many symptoms, he cannot lose weight even if he follows the diet, and in some cases, he may engage in excessive consumption even though he wants to diet. OGTT is a 5-hour test. How this test will be performed should be explained to the patient in detail.
The desire to eat begins in the brain
As soon as the brain realizes that the energy in the body is decreasing, it secretes chemicals that make us feel hungry. As a result, we naturally feel the need to eat. However, the part of our brain that secretes these chemicals also controls emotions. This is the main reason why we run to the refrigerator when we are bored or feeling bad. In addition, the taste, smell or appearance of food can also cause feelings of hunger. For example, if you crave dessert after a meal, it is not because you are hungry, but because your desire to eat is out of control. If you keep this in mind, you will minimize the amount of food you eat when you are full.
Get rid of snacking crises!
Eating frequent and small meals during the day will prevent your appetite from getting out of control. The easiest way to prevent it. So you should definitely not skip meals. If you skip meals, you will constantly feel hungry and snack. However, if you do not skip meals, you may still want to have a snack once in a while, but this time the amounts you will eat will be small. In such a case, turn to healthy carbohydrates (fiber foods with high fiber content) to snack on, because this type of food stays in the digestive system longer and slowly raises your sugar level, providing a longer feeling of fullness.
Stimulate your sense of taste!
According to research, satisfying the sense of taste with different flavors helps reduce portion sizes. Eating the same food all the time, especially if you don't like the taste This causes your taste buds to become disabled after a while and you cannot enjoy the food you eat. And for this reason, you may feel as if you haven't eaten at all. To prevent this, you can flavor your meals with fresh herbs and spices.
Drink plenty of water!
Drinking water is important to make you feel full. Additionally, when your body is dehydrated, it often sends signals that resemble the feeling of hunger. Drinking plenty of water will prevent you from turning to food when your body needs water. It is also necessary to drink plenty of water to prevent constipation. Constipation makes the person feel bloated and distressed. This increases the urge to eat. It causes loss of motivation in the diet. It negatively affects the weighing results, making it appear as if you haven't lost any weight. For this reason, it is necessary to drink water to prevent constipation.
Chew the food thoroughly!
Swallowing the food after chewing for a long time causes the "I'm full" signal to come from the brain and causes the brain to stop eating. It gives time for the body to record the nutrients entering it. Moreover, in this way, the sense of taste is also satisfied. This shortens the time between when you realize you are full and when you stop eating. It eliminates digestive problems caused by overeating.
Do exercises that require strength!
As your exercises become more difficult, your body temperature and basal metabolic rate increase, and you start to burn more calories. You may have less appetite for a few hours following exercise.
Read: 0
