The main principle of losing weight is cutting calories. This does not mean that you need to starve, but you will have to reduce portions and snacks. "Your Sport" tells how you can moderate your appetite, eat less and not starve at the same time.
1. Eat solid food
The longer you chew food, the faster the saturation comes and lasts longer. It takes more time to digest solid food, so it makes sense to cook the main dish with a side dish, and not soups, while losing weight.Protein and fiber contribute to saturation. Therefore, be sure to include vsco, fish, eggs, dairy products (a lot of protein in cottage cheese), as well as vegetables and fruits in the diet. In addition to nutrition and a feeling of satiety, get vitamins and trace elements.
2. Include legumes in your diet
Lentils, beans, peas, beans, chickpeas can replace meat for vegetarians. Due to the content of vegetable protein and fiber, they will give a feeling of satiety for a long time. Lentils are best digested, which contains almost 8 g of protein and 4 g of dietary fiber. Legumes are suitable for making salads, cutlets, cabbage rolls, soups, porridges. It is recommended to use sprouted seeds. Another "long" product is mushrooms. They can also become an alternative to meat.
3. Take small plates
It would seem that a small portion will only whet the appetite, and you will still compensate for the "lack" with desserts, buns, snacks. In fact, it might work.On the one hand — psychological impact. If you completely fill a small plate, the portion will seem large, and this, in turn, will help to deceive the saturation center. On the contrary, the usual portion, but on a large plate, looks insufficient and you want to eat something else.
On the other hand, after eating a small portion, you will be surprised that you don't want to eat anymore, it was quite enough. 3 often, especially when we are hungry, we overestimate our capabilities and believe that we need a lot of food. Bot and we put ourselves half a pan of pasta and two pieces of meat. The stomach can stretch and accommodate all the dishes, but a small portion is enough to saturate. Therefore, small plates will help protect you from overeating.It is better to eat five times a day in small portions than three times in large ones
4. Set the tea time
Do you like to drink tea with goodies? But these are also extra calories that affect you. 3The drying, sweets, cookies are not taken into account in the daily calorie intake, because they are not considered significant. However, if you count how many times you ate a day, it turns out that breakfast slowly turned into lunch, and lunch into dinner.
If you can't drink tea without sweets and basically refuse a drink, set a legal time for such a tea party. For example, between breakfast and lunch as a snack or lunch and dinner, if the gap is large enough. Be sure to include all the drying and cookies in the calorie.
Have a full breakfast, lunch and dinner, so that in between you do not want to chase teas with sweets. Make protein snacks — cottage cheese, nuts, chicken breast.
5. Reduce stress
This is the main accomplice of overeating. Irritation, anxiety, fatigue are the easiest to eat goodies - cakes, sweets, marmalade. Sweets boost the mood, charge with cheerfulness, but do not give saturation. "Soothing" buns become extra calories that contribute to weight gain.
Track the manifestation of stress and try to stop it not with goodies, but with hobbies, yoga, sports or just a hot bath and TV shows.
If there are signs of insomnia, chronic fatigue, irritability, contact a psychotherapist.
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