This happens not only after Chinese, but after any meal - an hour passes, and you are hungry again! What to do? Some tricks and the right choice of products will do the trick. Read on.
Method 1 of 3: Learn to Eat Properly
Step 1. Drink water
To help your stomach know what you are eating, drink a glass or two of water before eating. Then, when you eat, your stomach will tell you that you have already eaten much faster. And for your information: there are zero calories in water. Victory!
- In fact, when you drink water, you are also shedding unnecessary weight. Scientists have confirmed that metabolism accelerates by 30% within an hour after drinking two glasses of cold water. If you constantly drink water, then in a year you can lose up to three kilograms.
- Drink water with meals as well. This will fill your stomach and you will sooner be satiated. Not to mention, it's good for your hair, nails, and skin!
Step 2. Eat fruits and vegetables
A glass of water didn't help? Add some fruits and vegetables, which are mostly water. An apple or any green or orange vegetable. You will fill up thanks to the texture itself (otherwise the water is already so tired!) And will not gain extra calories. a snack is good when it's just a snack!
Crunching something tasty is very pleasant. Apples are better than apple juice. So, if you have a lot to choose from, choose something to chew on, like carrots. In addition, scientists have proven that grapefruit suppresses appetite
Step 3. Eat food rich in protein
Protein literally tells your brain that you're full. What Happens When You Eat Two Buns For Breakfast? An hour later, your body wonders where the real food is - that is, protein. Fatty foods can suppress your appetite, but protein, unlike fats and carbohydrates, makes you feel fuller for longer.
- Eggs, legumes, nuts, and fish are wonderful sources of protein. Just do not take candied nuts for a snack and make sure that one handful does not turn into a whole bag.
- A protein-rich breakfast will help you eat less throughout the day. You may think skipping breakfast will cut your calories, but your body will force you to catch up and eat more throughout the day. Numerous studies have proven that those who eat breakfast weigh significantly less!
Step 4. Eat a diet rich in fiber
Fiber also gives you a feeling of fullness and contains only 1.5-2.5 calories per gram (carbohydrates and fats - 4 and 9 calories, respectively). In addition, such food assumes good chewing and slower movement through the digestive tract. It also doesn't raise insulin levels dramatically, and you won't want ice cream at night.
Include more legumes, whole grains, and peeled fruits and vegetables in your diet. Just 6 grams of extra fiber makes you feel like you've consumed an additional 260 calories
Step 5. Eat fatty foods
Yes, yes, yes, you may not want to hear people say to you: eat fatty foods to eat. We're not talking about that a bit … although about that too. You need a certain amount of good fat to feel full. So instead of buying a bag of donuts from a nearby bakery and pretending it is “for everyone,” eat some healthy fats every day.
Where to find good fat, you ask? In avocados, nuts, seeds and olive oil. All of these foods contain fat, and you'll get satiated by adding them to less saturating ingredients (like adding to a vegetable salad)
Step 6. Eat foods that reduce your appetite
Science has made many discoveries: a whole list of foods have been identified that miraculously affect our brains. Here are some foods to get you started:
- Potato. A properly cooked potato will kill your appetite for the whole day. This is because potatoes contain starch. It is best to eat jacket potatoes.
- Vinegar, vinegar and olive oil seasoning, and cinnamon regulate blood sugar after a meal, so you don't feel like eating more, more, and more.
- Blueberry. In addition to saturating your body, it also helps burn fat. If you don't have fresh blueberries, frozen blueberries are fine too.
- Grapefruit. It lowers blood insulin levels (which slows down the metabolism of fat) and helps you burn calories. This explains the grapefruit boom in the eighties.
- Almond. As we said, almonds are a great source of healthy fat. It takes your body about half an hour to realize that you have eaten it, but then it will do its job. Just eat about 85 grams a day.
- Greek yogurt. Its dense consistency deceives our brains, and besides, it contains many nutrients that saturate the body. Try using it instead of sour cream!
Step 7. Make an effort
Recent studies have shown that if you have to do something in order to eat, you will eat less. For example, shelling pistachios or peeling pomegranates will make you feel fuller faster.
There has also been research done on what you see the results of your work. If you see pistachio husks or chicken bones on a plate next to you, you will stop sooner than if you threw them away. It's the same with candy wrappers
Step 8. Eat food with an uncomfortable consistency
It turns out that texture plays an important role in whether the stomach feels full. Food that is sticky, sticky, or runny will keep you from eating too much. Crispy chips - exactly the opposite!
Porridge, soups, oatmeal - the right way. Studies have shown that the same ingredients, but in the form of a soup, give you a longer feeling of fullness. So get out the pan
Method 2 of 3: Fool Your Brain
Step 1. Use aromatherapy
Can the smell of a scented candle keep you from eating? Maybe. Flavors of mint, banana, green apple and vanilla have been found to reduce appetite. Strange, isn't it? If you're serious about it, just keep a few candles close at hand.
The same goes for dishes with strong odors. When your food has a strong flavor, you bite off smaller bites and end up eating less. Would you like some garlic tuna?
Step 2. Chew the gum
Chewing gum not only reduces appetite, but also makes the chewing muscles work. So not only are you not gaining calories, but you are also burning 11 calories per hour. Nice, isn't it?
By the way, it turns out that chewing gum can help you relax, reduce stress and increase focus. Just don't chew it too loud
Step 3. Use small plates
A bit of a scientific approach: let's call this "learned satiety." This means that the awareness of satiety comes from our head, not from the stomach. What speaks to us most eloquently of all that we are already full? Empty plate. Use a smaller plate, put less food, that's all. You will be full despite its size.
- The small blue plate has a double effect. The blue color reduces appetite. That is why it is so rarely used in restaurant decoration.
- The explanation is based on the same principle of why you should not eat directly from the package or from the refrigerator. When you don't see the end, you go on eating. When you have taken a certain portion and see that you have eaten it, you are full.
Step 4. Eat alone
This hardly needs explanation. It happens that, being left alone, you sit all day, buried in your computer, and may just come off once on a plate of instant noodles. And if you spend time with friends, then it's all the time - either chips and beer, or coffee and cake, or pizza, or something else. If you want to eat less, eat alone. It's just much more boring.
Recent studies by Dutch scientists have shown that people usually eat when those around them. If someone eats nearby, then you start to eat too. Even if you are not hungry
Method 3 of 3: Develop Good Habits
Step 1. When you eat, eat
When you do two things at the same time, you are distracted from what you are doing and how much you have done. If you eat while looking at your phone or TV, you can eat 20% more! It also prevents you from getting a good sense of the flavor and aroma of the food that contributes to satiety.
Eat while sitting, not standing. This is a very important thought. When you are standing, you do not relax, do not focus on food, and you start to rush. Do your appetite a favor: sit back and relax. Make your meals comfortable and enjoyable
Step 2. Take a small bite and chew slowly
It takes your body 20-30 minutes to tell you: stop, I'm full. To avoid overeating before your body realizes that you are overeating, chew your food slowly and eat in small pieces. If you are in company, watch out for the slowest eater and try to adjust to their pace.
Try to take pauses, especially if you are eating a dish that is comfortable with cooling. Having eaten only half, you may find that you are already full
Step 3. Eat often
You are probably familiar with days when you are on the run all day, do not have time to eat, think that you may even lose weight, and in the evening you find yourself so hungry that you eat a whole pizza. It couldn't get any worse. Eat more often instead. Five small meals throughout the day will keep you hungry and you won't want this pizza at all. Deceive your body!
Eating more often doesn't mean eating more. Instead of a hearty dinner, grab a snack at four and have a light dinner at seven. With an afternoon snack, you won't be overly hungry for dinner
Step 4. Use cutlery to your advantage
Remember what we talked about? If you make an effort, you eat less. Try these tricks to eat more slowly:
- Use a fork instead of using a fork to scoop it up like a spoon. This will force you to prick one piece at a time. Or even one pea or one bean at a time!
- Take the fork in your other hand. If you eat with your non-dominant hand, eat more slowly. It also helps you focus on food.
- Eat with chopsticks. Unless, of course, you are not so adept at using chopsticks that you can easily eat pizza or the aforementioned beans and peas with them!
- Never try to replace food with a glass of water or juice.
- Never exercise on a full stomach. Wait 20-30 minutes and start with light exercise.