Hunger is, first of all, a signal from the body about the physiological processes and biochemical reactions taking place in it. You feel hungry when your blood sugar drops and the appetite-control center of your brain is informed about it. When you overly restrict yourself during a strict diet, hunger becomes your faithful companion.
Instructions
Step 1
Usually, during severe restrictions, the correct physiological hunger is substituted for the wrong psychological hunger. At the heart of a breakdown from a diet is always the wrong hunger. Later, with regular breakdowns, it becomes the cause of systematic overeating and even more weight gain. When psychological hunger begins to drive your eating behavior, you lose physical contact with your body. For example, you stop distinguishing between hunger and thirst. It seems to you that you are hungry, but in fact you are thirsty.
Step 2
How to deal with overeating and psychological hunger.
Step 3
It is necessary to distinguish right hunger from wrong. Correct (physiological) hunger is accompanied by unpleasant sensations in the stomach. If you do not eat on time, weakness may appear due to a drop in blood sugar levels. Psychological hunger arises in response to some of your emotions. For example, you’re upset about a boss’s comment about your job, and you suddenly feel like eating something tasty. Most likely, you are not hungry, you just want to seize an unpleasant emotion. In this case, you can recommend drinking a cup of aromatic tea without sweets. Mint tea well interrupts the desire to eat sweets, chamomile tea calms the nerves, linden tea has a sweetish taste and pleasant aroma. It is important to train yourself to track negative reactions and gradually move away from the habitual "offended - ate" scenario.
Step 4
With an external type of eating behavior, improper hunger is provoked by external stimuli, for example, advertising of delicious products, beautiful display cases with cakes. The most important recommendation in this case is to go to stores well-fed. If your blood sugar is high (after a meal), you will not want to buy and eat too much.
Step 5
It is advisable to always have a small container with healthy snacks with you - cherry tomatoes, vegetable slices, apples, carrot straws. Such a snack will allow you not to reach a state of severe physiological hunger, in which you want to buy more "junk" food in the store.
Step 6
Physiological hunger passes within half an hour after eating (just then the blood sugar level reaches the desired level and the brain gives a signal of satiety). Therefore, after having a snack with something non-nutritious, wait half an hour, do not rush to drown out the feeling of hunger as soon as possible, give the body time to assimilate what has been eaten. If after half an hour you still want to eat the cakes, then think about what pain you are trying to "seize", what emotion unbalanced you. Psychological hunger cannot be satisfied with the "right" food, it does not depend on the feeling of satiety, one wants to satisfy such hunger with something sweet and fat, for example, a cake or a chocolate bar. The fact is that from the very beginning of life, the taste of breast milk is a signal of comfort and safety for a baby, and his taste is just sweet and fat. Therefore, with psychological discomfort, a person instinctively wants to be safe - to feel the taste of the cake. It's important to keep track of your reactions to negative stimuli and look for alternative ways to regain comfort.
Step 7
And finally, the simplest rule to help you reconnect with your body. If you are hungry, drink a glass of water and wait a little. Perhaps through the feeling of hunger your thirst manifests itself. This happens when there is no habit of listening to your body and responding adequately to its signals and needs. With the correct drinking regimen, you will drink about 6 to 7 glasses of water a day. Water should be drunk half an hour before the planned meal. Spread this amount over the whole day and you will see that the feeling of hunger has greatly diminished.
