It’s nine o’clock in the evening, and you know for sure that the chocolate bar is hidden in the kitchen in a box of oatmeal, and there is a piece of yesterday’s cake in the fridge. To remove them from sight is not equal to throwing them out of your head.
Why do you want to eat again when you had a snack 20 minutes ago? Hunger can be caused by a mass of factors: from hormones to stress. But whatever the reason, you can overcome it. We offer expert strategies how to deal with increased appetite.
No. 1 EAT MORE IN THE FIRST HALF OF THE DAY
We all heard that a hearty breakfast helps our waist stay within the allowed limits.
This theory has a scientific justification now. In a recent study by the University of Texas at El Paso, scientists found that people, who eat a nutritious breakfast, consume 5% fewer calories during the day, which allows them to lose up to 5 kilograms a year without any additional effort and restrictions.
Meanwhile, most of us act by the reverse scheme: eating 20% of daily calories for breakfast, 30% for lunch and 50% for dinner. Which results in a brutal hunger before bedtime. If you can not start your morning with a large breakfast, take a more hearty snack in the first half of the day – eat one more yogurt, a fruit or a half of a sandwich.
No. 2 DRINK SMOOTHES
How to deal with your appetite? Just remember: foam defeats fat.
This is one of the best discoveries of the American professor Barbara Rools.
She found out that subjects, who drank smoothies and other combined blended drinks at least twice a day, consumed 12% less food than those, who did it less often.
Why? Blending ingredients in a blender is the simplest and most non-caloric way to fill the volume of a portion with air.
No. 3 STOCK UP ON LENTILS
According to a new study of the Cochrane Collaboration of Complementary Medicine, people who adhere to a fiber-rich diet, lose two kilograms of weight faster, than those who restrict themselves to fats.
The first components in the “reinforcement group”: lentils, sweet potatoes and apples. These products have a low glycemic index and do not cause blood sugar jumps.
Hunger? No, never heard of it!
No. 4 BREATHE WITH VANILLA
If we listen to the doctor Rachel Hertz, the author of the bestseller “Aroma of Desire”, vanilla scent can serve as an antidote to overeating in the evenings. According to the expert, luscious aroma blocks special neuropeptides that cause hunger, acting as a sensory cheat.
Your body is sure that it just got his portion of sweets. The role of hunger “antidote” can be played by usual vanilla extract, body lotion or even a scented candle.
No. 5 SNACK WISELY
You know that a correct snack won’t harm your waist.
Doctor of Science and nutrition expert James Kenny gives an example of smart, low-calorie snacks that are very rich in nutrients:
No. 6 BREATHE DEEPLY
Stress makes your body produce cortisol. In its turn, this hormone prevents the formation of the hormone leptin, which helps us feel satiated. As the author of the book “Ultrametabolism”, Mark Hyman believes, this results in constant hunger.
Take a break and bring yourself to senses. For example, use this exercise:
- for five counts, completely exhale and release tension, relax your shoulders;
- then, again counting to five, gently and slowly inhale – through the abdomen into the lungs;
- hold the air for four seconds and exhale again.
Do this exercise for five minutes every day, and you will notice the amount of unhealthy snacks shrinking with time.
No. 7 THINK ABOUT ANYTHING ELSE
Hunger can work as a soothing mechanism. You are tired, bored, are under stress and dream of only one thing – to eat the problem up.
If you understand that the reason for the raging appetite is not a lack of food, try to switch your attention, cheer up and raise your self-esteem.
Call a friend you have not seen for a long time, do a manicure, start reading a new book or have a nice workout.
Hunger capitulates very soon, and the question “how to deal with evening’s hunger” will be removed from the agenda.
No. 8 EAT CHOCOLATE CORRECTLY
Men’s publications often advise their dieting readers such a delicious trick:
to reduce the amount of food in a meal, suck in your mouth 1-2 slices of bitter chocolate (at least 75% cocoa beans) 10-15 minutes before eating.
A signal will be send to your stomach about the receipt of calories, and you will eat less at lunch time.