A symptom of heaviness in the abdomen, among other things, can be a sign of overeating. How to control appetite?
Instructions
Step 1
More often than not, we overeat due to the inability to control portion size. A simple example: you can eat fewer, say, apples, if you leave the cores from them in plain sight. They will also "prompt" that it is time to stop. Use these visual cues more often.
Step 2
Healthy foods don't have to be low in calories. You should not lean on food that is marketed as low fat. This can lead to a situation where the total calorie content of the diet at the expense of other foods increases.
Step 3
Make it a rule to monitor the size of the dishes from which you eat. After all, many, ending, say, lunch, are guided not by a feeling of satiety, but by an empty plate. It's the same with drinks. Scientists experimented with the size of the dishes and it turned out that if you drink from narrow and tall glasses, and hold them all the time in your hands, you can reduce the amount of liquid consumed per evening by ten percent.
Step 4
You should not buy food that is harmful to the digestive system and overall health. And if you bought it, then store it in an opaque package. Instead, buy healthy foods and keep them close at hand. Therefore, vegetables and fruits should be placed in the refrigerator or on the shelves in the kitchen in the most conspicuous place. And it's better to wash them in advance so as not to be distracted by this later.
Step 5
It is not worth taking a lot of food in one trip to the store. After all, half of what is bought for future use will be eaten in five to six days, that is, there is a high probability that you overeat. An attempt to save money can turn into kilograms of excess weight.
Step 6
There is no need to eat for the company, because in this case it is very difficult to control the amount of food consumed. In a company, if you cannot give up food altogether, it is better to eat only light snacks. And to have a full lunch or dinner alone. By the way, women eat less when they eat with men.
Step 7
Study labels. By reading them carefully, you can reduce the calorie content of foods consumed by about 250 kilocalories per day.
