So, let’s start with the guidelines. They are as follows:
- Get a notebook and write down everything you eat and drink during the day. In such a manner, it will be easier for you to control yourself;
- Get on the scales every morning on an empty stomach and every night before going to bed. The results should be written down in the same notebook;
- Compare your morning weight to your evening weight to understand how much you eat daily;
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- Constantly examine the results you wrote down to determine what foods make you gain excess weight the most. It will be an excellent incentive to eat less;
- When you pile on your plate a huge portion of food or order multiple courses at a restaurant, think why you do it. Chances are, you are driven by the feeling of greediness, because everything looks so appetizing. But you should gradually cut your portions. It will happen when you learn to eat only as much as your organism needs;
- Make it a routine to eat plentifully in the morning and in the middle of the day, but not much in the evening and at night. It is necessary so that your stomach doesn’t have to work round-the-clock;
- Concentrate on the food you are eating, chew it slowly and take pleasure not in the process of intake, but in the palatability of the dish;
- Evaluate your hunger and never eat mechanically. Instead of taking a bite on the run, try to evaluate the real feeling of hunger according to a five point scale where 1 is “very hungry”, and “5” is “completely full”. If you can give your state a 4 or a 5, never have a snack;
- Think of what to do when you are in the grip of negative emotions. A walk, reading a book, handicraft, drawing, calling a friend, etc can be a healthy alternative to “emotional eating”. Sitting in front of the TV is not a very good idea, because in the course of watching it you may get tempted to have a bite;
- Always get enough sleep. Far too often, hunger arises on the background of a sleeping disorder. It is due to reduced content of leptin (a hormone responsible for regulating appetite and sending to the brain signals about sense of fullness) in the blood.
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