The biggest responsible for excess weight is the appetite mechanism. If we can control our appetite, we eat less. Thus, we reach the targeted weight and at the same time manage to maintain the weight.
The first goal in healthy living and weight loss programs is to provide appetite control. An average of 1-2 weeks may be considered sufficient time for this. Individuals who reach their target weight must have learned and practiced appetite management well during the weight maintenance process, otherwise they may regain the weight they lost. It should not be forgotten that the most important step is the one in which you can maintain your weight.
As in everything in controlling appetite, the first step should be to reveal the reason.
Physical hunger or emotional hunger?
You should start by understanding whether your hunger is physical or emotional. You may have felt unhappier, more tense or stressed from time to time, and that's why you binged. Here, the tendency to match an emotion with eating behavior may become a situation that you will constantly have difficulty with in the future. Try not to resort to "eating behavior", which is simple and which you define as stress relief, every time you feel sad or angry. The body will automatically adapt to this, and when you get angry, you may find a few packets of chocolate, maybe a huge plate of potato chips, or a pile of packaged products that you can reach quickly. First, drink a glass of water and then try walking, reading a book, watching a movie. This will make you more successful in controlling your emotions. Consuming something sugary has nothing to do with the happiness you expect from the serotonin hormone.
I always want sweets!
Unless you are diabetic, your body does not want sweets. The brain, which knows how to reach carbohydrates in a short way, directs you to it. The most important reason for this is inadequate main meals, long-term hunger and thirst. Write down what you eat and consult an expert. If you eat little and stay hungry for a long time, you cannot control your appetite. In addition, thirst and hunger signals create the same stimulus in the brain. When you feel hungry, drink a glass of water and reconsider your hunger status. Hunger when you don't eat for more than 4 hours It is normal. You can have a main meal or a snack.
Be prepared for hunger
Your meal schedule may be disrupted on days that do not go as planned. You should definitely have snack alternatives that you carry in your car or bag. Since the portion you choose will increase as your fasting period increases, a snack beforehand will be very effective in controlling your appetite. Dried fruits and unroasted oilseed varieties are the best alternatives for portable snacks.
Drink water before meals
Drinking water 15 minutes before a meal will keep your hunger under control. It helps reduce your portion sizes. If you make it a habit, you can prevent hunger and thirst attacks that mix together during the day by meeting your body's fluid needs.
Protein and salad are indispensable for the meal
You can consume protein sources and You can create a more filling meal by choosing a fiber-rich salad. These two food groups will not leave your stomach quickly, will keep you full for a long time and will have positive effects on your appetite. Protein sources you can choose in your meals: eggs, cheese, meat, chicken, fish, walnuts, almonds, legumes, etc.
Feed your eyes with a small plate
Feeding your eyes before filling your stomach is one of the important steps of appetite control. . Choosing a small plate and a large fork for your meals will be significantly effective in ensuring portion control.
Eliminate the problem of appetite with the right shopping!
Make sure you shop with a full stomach. You must have done it. Your tendency towards sugary, sweet, sauced, creamy and appetizing foods will decrease and you will unknowingly reduce the calorie load of your kitchen. Any high-calorie food you keep in your kitchen should not be purchased in advance, as it will be your choice at the slightest moment of hunger.
I have tried everything, but I still have a big appetite.
As in everything, this is the case. Blood parameters may also need to be evaluated in this regard. Things you don't understand while trying to eat properly You may feel hungry all the time in the city. Abnormal hormone levels may be responsible for this. If you are experiencing appetite attacks that you cannot resolve, be sure to consult an internal medicine specialist or an endocrinologist. And get healthy life suggestions from your nutritionist based on your evaluation results.
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