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How to tame appetite, reduce hunger and lose weight

appetite is often like an insolent domestic cat that constantly craves food. More! Still! The carrot and stick method does not work with it. But the beast can be tamed if you act strictly and wisely.

Have breakfast

After a long night break, the body needs to replenish its strength and energy. And if, instead of a full breakfast, tease an empty stomach with a cup of coffee, there is a high risk of constantly breaking into snacks and overeating in the evenings.

Drink plenty of fluids

Water helps to assimilate nutrients, removes toxins from the body, protects joints from excessive stress. Therefore, it is so important to quench your thirst in time. Drink clean water and non-carbonated drinks without sugar, and eat more fruits with a high water content. To reduce the urge to eat, train yourself to drink a glass of water 20-30 minutes before meals: we often confuse the feeling of thirst with the feeling of hunger. In addition, drinking water before each meal helps older people fight overweight and prevents obesity in children.

Eat foods that reduce appetite and suppress hunger

After a full meal, you should stay full for a long time and not think about snacks at all – then tight control of appetite for weight loss will not be needed. To do this, include in your diet foods high in:

  • Protein : eggs, cottage cheese, milk, unsweetened yoghurts, chicken and turkey fillets, whole grain bread, salmon, tuna, shrimp, beans, peas, soy, spinach, parsley, almonds, cashews, pumpkin seeds, chia.
  • complex (slowly digestible) carbohydrates, in particular fiber : oatmeal, buckwheat, brown rice, lentils, peas, beans, soybeans, bran, nuts and seeds, dried apricots, apples, grapefruits, avocado, raspberries, strawberries, blackberries, spinach, mushrooms, dark chocolate.
  • omega-3-polyunsaturated fatty acids : seafood and fatty sea fish, pumpkin and flax seeds, walnuts and peanuts, Brussels sprouts and cabbage, spinach, parsley, pumpkin.

Another way to reduce appetite if you are constantly hungry is to drink a glass of water or juice with appetite control drugs or dietary supplement Appetite Control . Its main ingredient, natural glucomannan extract, upon contact with water in the stomach increases 200 times and envelops the stomach in a jelly-like substance, pressing against its walls. Thanks to this, a feeling of satiety appears for a long time, hunger recedes – and you eat much less.

Avoid unhealthy snacks

Killing your appetite to lose weight is not a good idea. Buns, cookies, and other fast carbohydrate foods can dull hunger for a short time. The magical feeling of fullness will quickly pass – and after a while you will feel like eating again. You will have to repeat the procedure over and over again, accumulating extra calories and pounds.

Fast carbs are good after strenuous exercise. In other cases, instead of a bun, it is better to eat fruit, a handful of nuts, or drink a smoothie.

Do not torment the body with rigid diets

Smooth skin, strong nails and hair, toned muscles, proper bowel function … To maintain beauty and health, the body needs resources – proteins, fats, carbohydrates, vitamins and minerals. And he takes them not from the air, but from the food he eats. Therefore, a diet to lose weight should not mean BJU restrictions, but a complete, balanced diet. If you limit yourself – then in fast food and sweets.

Body Detox Program makes it easy to switch to the right, balanced diet . Every day for 3 weeks you will find the right breakfast, lunch and dinner with two light snacks in between. The diet is based on vegetables and fruits, protein and complex carbohydrate foods, as well as functional products rich in protein, probiotics and polyunsaturated fatty acids: smoothies with dietary fiber , protein powder and dietary supplements for liver protection… For the best effect, in consultation with a specialist, you can take other drugs that control appetite. Follow the recommendations of the program – and in just 3 weeks you will get rid of extra pounds, improve your well-being, skin condition and increase vitality.

Keep a food diary

This beneficial practice helps to form healthy eating habits. Enter information about what you have eaten in order to track your daily consumption of BJU, food calories and personal progress. A diary will help you control your appetite and avoid overeating.

Enjoy the process, not the result

Shift your focus from weight control and WHAT you eat to HOW you eat:

  • try to eat in silence – during conversations and TV shows, we eat more than necessary by inertia;
  • eat slowly, chewing well on each bite;
  • pay attention to the little things – the beautiful setting, the atmosphere around.

Do you like to cook? Look for unusual recipes, try new combinations and presentations to get the most out of the cooking process. The experts of the food and nutritionist  have developed a complete menu with the help of which it is easy to compose your daily diet: a variety of options for breakfast, lunch, dinner and snacks, indicating BJU, calories and detailed recipes. Make sure healthy eating is tasty, simple, and varied.

Learn to be distracted

Instead of going to the fridge, have a glass of water, do some exercise, take a walk, get a massage, or just relax. Maybe you’re just thirsty or trying to eat away boredom and stress.

Change dishes

How to eat less? From small plates with small spoons and large forks: it is physically impossible to eat a lot this way. The main thing is not to go for a supplement. Color also affects appetite: try to choose dishes in calm, cool shades.

Listen to yourself

Eat when you are really hungry, not just for company. Finish the meal with a feeling of slight hunger: satiety does not come immediately, but 15–20 minutes after the start of the meal.

Get enough sleep

Due to lack of sleep, the level of leptin (a hormone that regulates appetite) decreases and the level of ghrelin (the hormone of hunger) rises – hence the constant desire to eat. In addition, purely psychologically, I want to compensate for the lack of one with an excess of the other, so many people are used to seizing a lack of sleep.

Go in for sports

Physical exercise:

  • regulate the level of hormones and proteins of “hunger”;
  • promote the release of adrenaline, which suppresses stress;
  • tone the body and increase the effectiveness of any diet;
  • help weight loss.

Follow these guidelines and never let your appetite take over!

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