Fighting hunger while losing weight is a big misconception. Hunger warns that the body's reserves are depleted, and energy is required. Therefore, in order to avoid disruptions in the fight against excess weight, you need to eat. But one of the important conditions: eat less than you spend.
Adjust the power
Severe hunger in the evening is a consequence of insufficient nutrition during the day. A light breakfast, unsweetened yogurt for lunch, and a cup of coffee for a snack are not strong wills. A day of such meager food will inevitably lead to overeating in the evening. You should eat evenly and regularly. Give preference to porridge for breakfast. Snack (lunch) and lunch should be just as satisfying. By 4 pm, you should have consumed about 60% of your daily diet. It is healthy to have dinner with meat or seafood with vegetables. If you go to bed late, then you can drink a glass of kefir. But in any case, the last meal should be 1.5-2 hours before bedtime.
Of course, everyone's diet will be very individual. The main thing is to distribute the daily calorie intake. Light hunger in the evening is perfectly acceptable.
Fewer calories but more food
Saturation of the body occurs primarily from the volume of food. As a rule, in the same amount of food, the number of calories is different. Therefore, you should include as many vegetables as possible in your diet. In addition, carbohydrates from vegetables are absorbed more slowly, glucose enters the bloodstream gradually, as a result, the feeling of hunger does not arise quickly.
Do not be nervous
Most people eat stress overwhelm. Food becomes a sedative. To prevent this from happening, change your reaction to stress. If you feel that you are drawn to the refrigerator, switch your attention. You are at home, then get dressed and go outside. In the office, do a warm-up. As a last resort, chew gum. Physical activity or monotonous movement relieves stress, and the thought of food is no longer so annoying.
Drink water
Man is 70% water, so we need water. However, we do not always know when to replenish stocks. Because of this, you can confuse the feeling of thirst with the feeling of hunger. Among other things, dehydration of the body is accompanied by poor health. To prevent this from happening, during the day, in small sips, you should drink an average of 1.5 liters of water. Also, water helps to start metabolic processes in the body so that there is no constipation, and the skin does not lose its healthy appearance.
Get enough sleep
Prolonged "lack of sleep" can disrupt the work of hormones - ghrelin, leptin and melatonin. Lack of sleep affects these hormones in exactly the same way as lack of food. The body is under stress and, just in case, starts the process of fat accumulation. And so that fat is stored faster, ghrelin and leptin awaken the appetite. Melatonin levels decrease and the person gets better. Therefore, a full sleep, lasting 7-8 hours, contributes not only to good health, but also to weight loss.
