As for the guidelines, please find them below:
- Don’t go hungry. If you go without food, you will work up such a voracious appetite, that it will be very difficult to curb it. An organism accustomed to hunger will demand food constantly – for future use. It is no coincidence that a starvation diet is the worst and the least efficient way to lose weight;
- Get adequate nutrition. Most dieters tend to reduce their caloric intake to a minimum and, toward evening, they start having an immense appetite that they are hardly able to suppress. That’s why, in the evening, they eat so much that all the sacrifices they made in the course of the day turn out to be useless. Each and every dietician suggests that one should eat little and often – in this case, one won’t be tormented with hunger. It is best to eat six to seven (small) meals a day; it will help lose weight without suffering and health problems;
- Drink a glass of water 20 to 30 minutes before a meal. The water will fill up your stomach thereby reducing the amount of food you will eat. In general, water is an indispensable friend whatever the diet. Nutritionists suggest not running to the fridge every time you start feeling hungry. Far too often, the hunger that torments dieters is actually… thirst! You should learn to tell the latter from the former. And if you have trouble telling one signal of the organism from the other one, then you had better prefer water to food. Oftentimes, a glass of water helps suppress the urge to eat;
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| Picture from todiet.org |
- Fats can be of great help if you want to eat less. If you eat some high-fat food before high-carb one, then the process of digestion will slow down. This will help avoid an insulin spike, and the organism will start burning stored fat. Before a meal, you can have some nuts, or a little bit of cheese, or a slice of bread with some olive oil. Thus, the carbohydrates you will intake when eating the meal won’t make you gain weight;
- Eat slowly. According to statistics, overweight and obese people eat faster than normal-weight ones. The fact is that the brain receives the satiety signal 10-15 minutes after the meal. If one eats too fast, one may just not feel that the brain is signaling that the organism is already sated. As a result, one eats more food than one needs;
- Use smaller plates. Replacing a standard dinner plate with a dessert one, you will cut the portion size by 15-20 percent. The color of the plate matters, too: psychologists say that dark blue, brown, or black plates decrease appetite.
I hope the above guidelines on how to curb appetite will prove useful to you. And now, let me recommend you an interesting and useful tool that will greatly facilitate solving the problem of increased appetite. This tool is a piece of software that, using suggestion, enables you to reprogram your mind thereby changing yourself the way you want. You will be able to decrease your appetite, to break free from binge eating; to overcome depression, to get rid of anxiety; and so on, and so on, and so on – it is a universal self-help tool. FOLLOW THIS LINK TO LEARN MORE ABOUT THIS UNIQUE TOOL.
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