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15 Best Ways To Help You Control Hunger

Hunger is not just a physiological urge that tells you that the body needs to replenish itself with nutrients. The most unmistakable sign is an empty stomach, but sometimes this feeling doesn't correspond to hunger.

It's essential to find out what makes you want to open the refrigerator when you shouldn't and learn how to control it, so your weight doesn't skyrocket.

1. Start with the hunger scale.

This hunger scale is used to distinguish real physical hunger from what is only in your head. When you feel like eating (even if you've eaten before), mark your seating position between 1 and 10.

  1. Very hungry and weak
  2. Irritated and anxious
  3. Quite hungry, the stomach "rings."
  4. With a little hunger
  5. Neither hungry nor full
  6. Slightly full but would eat more
  7. Fully. I'm not hungry anymore
  8. A little uncomfortable about overeating
  9. Full and heavy
  10. I have a stomach ache from eating

-The ideal is to eat between the 3rd and the 4th.

-It is not good to wait to target number 1 to eat, and if you are over number 5 or 6, you should keep in mind that your hunger is undoubtedly psychological. It is not real

2. Try to eat something hot

While it's more difficult (and you don't want to) to eat hot items when it's not cold, it is advisable to do so, even if they are hot items. Studies show that hot foods send more satiety signals to the brain than cold foods.

  • So tempering a dish that was initially supposed to be drinking cold helps you feel full and therefore eat less. For example, try a warm salad made from vegetables or lentils.
  • And avoid taking preparations straight out of the refrigerator (e.g., gazpacho or vichyssoise). It is best to eat it at room temperature.

3. Taking a walk will help regulate your appetite

It is a reality that walking helps you lose weight. Doing it in the morning will activate your metabolism, burn calories faster, and help you lose excess weight.

  • But hiking also promotes the production of endorphins (the happiness hormone). Some studies confirm that a good walk is as enjoyable as a gram of chocolate, with what you eat less and what you get when you eat.

4. Calms the nerves with vitamins and minerals

There is what is known as an emotional hunger that many people experience when they go through periods of stress or are simply sad and discouraged. Usually, this leads to eating high-calorie foods without a measure, even when you are already full.

  • To avoid this extreme, eat a balanced diet high in foods that contain vitamin B6, folic acid, and tryptophan. These nutrients boost the production of serotonin, an important neurotransmitter, especially in those who are eating when they are emotionally unwell.
And that's because serotonin is, on the one hand, involved in the proper functioning of the nervous system (and thus helps to feel better) and also regulates appetite.

  • Natural sources of these nutrients are brewer's yeast, nuts, whole grains, eggs, meat, green leafy vegetables, or bananas.

5. Eat less, more often

The five meals a day rule is the best formula for treating tooth decay. To avoid hunger and depression, divide your meal of the day into 5-6 regular meals: 3 main meals and two snacks (morning and afternoon).

And don't even think about skipping breakfast or eating pastries. If you fast in the morning or eat fat and sugar (the body absorbs them quickly), you will feel depressed and, to compensate, you will tend to eat high-calorie foods.

  • Between each meal ... allow two to three hours and eat calmly. This will help you keep your blood sugar stable and avoid falls.
  • If You Don't... When you have low blood sugar, your body lacks energy, you feel poorly nourished, and your rapid glucose cravings set in.

6. Chew slowly and don't eat.

Chewing well helps digestion because the food gets into the stomach much "chopped up," which means that this organ has less work to do. But it also enables you to control how much you are eating and realize that you are already "full."

  • Keep in mind that the feeling of fullness usually occurs around 20 minutes after you start eating. So if you chew quickly and eat hard, you can swallow up to double or triple what you need.
Doctors recommend chewing at least 20 times per bite, and there are even studies showing that chewing 40 times releases even more satiating hormones and makes you eat less.

7. Try not to have food in front of you

Even if you are not hungry, you can get the urge to eat it when you have delicious food insight or see how it is prepared. Therefore, do not surround yourself with food and keep food in cupboards, pantries, or drawers out of sight.

8. Use a large fork and small plate.

Do not serve yourself too large because even if you have eaten enough, you are sure to have everything on your plate. Also, try to use smaller plates and ample cutlery.

  • According to professors at the University of Utah (USA), there is a delay between eating enough and when the stomach feels full. To determine the latter, the brain looks at external elements. And you get the signal to eat more when the cutlery is ample, or the plate is empty.

9. When you think you're hungry, honey

Often the urge to drink is mistaken for hunger, which results in you eating more when in reality, your body needs water, not solid foods, to function.

To avoid overeating, try to drink water before meals. Fluid intake makes you feel full. So if you have a drink before you eat or feel like having a snack in between, this helps reduce the amount of food and thus the calories.

It's also a great solution to start meals with a cup of homemade non-fat broth. Calm the initial appetite and avoid eating large amounts of the next dish.

10. Try to use natural light

You may have noticed that the body prompts us to eat more substantial dishes in autumn and winter than in summer. Several studies have shown that an extra hour of natural light per day reduces the need for high-calorie foods.

  • And the thing is, light increases the production of serotonin, a neurotransmitter that regulates mood and prevents appetite from getting out of hand.
In addition, natural light also helps prevent problems such as depression, insomnia, vitamin deficiencies and visual fatigue.

11. Serve your food in portions

Sometimes you tend to overeat, thinking that you are hungry when the food is there and tempting.

One way to control this is always to serve one serving and save the rest of the food. The point is to avoid the classic: you see the food, and you eat it.

Whether it's a snack or a main meal, the portion you think is appropriate on a plate and save the rest. For example, if you eat in the dining room, take the dishes that have already been served from the kitchen and avoid carrying and distributing an entire dish.

If you want to repeat because you are hungrier, you can always get up. However, in most cases, you will find that you have reduced your usual intake simply because the serving size was sufficient.

And if you want to go a step further, try reducing the size of your plates. This makes the portions more minor, but visually you get the feeling "I've got everything ready on the plate, I'm satisfied." As research shows.

12. Distinguish between hunger and cravings

If you feel a strong urge to eat candy, chips, or the like between meals, you may think that this is a signal from your body that you are hungry.

But he could cheat on you. In situations like this, stop analyzing this feeling. For example, imagine a plate of pasta or a steak with potatoes. Doesn't that sound just as appealing to you? The appetite is therefore not as strong as it seems.

I wouldn't say no to these dishes if your body were starving because hunger goes away with every meal. If, on the contrary, you realize that you want a particular product, then you have a wish.

In these cases, it is best to distract yourself and ignore your head. Unlike hunger, which increases over time, cravings tend to fade over time.

13. Manage your stress level

Eating is a typical reaction to stressful and anxious situations.

Science has shown it, and we have all seen, right at the moment when stress has overwhelmed us, how hunger does not leave us.

The best way to face this situation is to determine whether we are eating because we are starving or whether this feeling is more related to fear.

If you are going through a long period of stress, try exercise or meditation to reduce it and help your body take it off the fictitious appetite.

When eating, it is advisable to do this deliberately and slowly. According to some scientific evidence, it helps people better reduce binge eating caused by anxiety.

14. Drink a glass of water before meals.

Drinking a glass of water before each meal isn't just a tip to help you stay hydrated.

Also, as some research has shown, a little water before you eat can help reduce hunger.

15. Eat foods that help you feel full longer

One way to control your appetite and reduce persistent hunger is to eat foods that will help you feel full.

Not everything you eat will fill you up equally. While carbohydrates, especially the simpler ones, give you instant satisfaction and energy but wear off quickly, healthy proteins and fats will help you feel full longer.

Eggs, lean meat, or legumes such as beans are foods that help keep your body feeling full for longer.

If you feel cravings in between, try yogurt or nuts, healthy products that also help us feel full.

High-fiber foods can also help with this task.

Especially those that contain soluble fiber, such as oats, peas, or citrus fruits, because when they dissolve in the water of our stomach, they slow down digestion and thus promote a more prolonged feeling of satiety.

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