How to cheat hunger to lose weight. For dinner - meat with vegetable side dish
In my opinion, this is one of the most significant human shortcomings. The idea arose to even describe this moment in the text “99 Signs”. Since readers with a conciliar, so to speak, mind, reveal such topics much better, I invite everyone to share their thoughts.
I remind you of the rules of the game: you need to give such signs of an insincere person in order to determine this at the very beginning of the relationship. What is the easiest way to identify insincerity, by what signs? It is desirable to bring specific examples. An interesting discussion about insincerity was given by reader Olga in: “Sincerity is not frankness or even honesty. Sincerity is something that is neither a means nor an end for anything, pure being. Lies and secrecy have nothing to do with it, this is from a different story. Although the word “sincerity” is used as a synonym for frankness or honesty... Sincerity is the absence of the desire to influence - when something is said simply because one wants to say it, moreover, the recipient of the message is given complete freedom to dispose of the transmitted information at his own discretion. An insincere man does not necessarily lie (sometimes, on the contrary, truthful, even too much), but always, without exception, strives to influence, which is noticeable: for example, after giving you a compliment, he monitors your reaction and makes complaints (gets offended, etc.) if it is not what he expected. , fixated on the result - does not know how to abstract and enjoy the process, including relationships. a good man, with whom it is worth contacting, but... But then you need to take into account that you are unlikely to have dear memories of the beginning of the relationship, i.e. about falling in love and romance, because this presupposes sincerity and enjoyment of the process without being fixated on the result (which is about the same thing)...
...Actually, there is nothing wrong with sometimes behaving insincerely, i.e. strive to influence: we all influence each other, this is natural. Badly basically incapable of to behave differently, never to behave sincerely. And you need to think about the result of the activity - it’s bad to get hung up on it and completely forget about the value of the process."
I would also like to write about male and female insincerity separately, for various groups readers. Or are they no different? The most interesting opinions will be added to the text. So far we have the following reasoning:
impressionisme
"1. Men's
An insinuating voice, shifty eyes, too greasy compliments, a bored look while a woman is telling something.
An alarming quick glance, if the topics of children and family are touched upon - even if just a casual mention - is afraid that there will be no serious plans for it.
An outright lie - there is such a type of self-confident Don Juan; Most often they behave this way with young girls. They hang out about wealth, some dubious adventures, and exaggerate their importance in work/study/business. Not to be confused with cute male boasting - a very fine line in fact :-)
The reluctance to talk for a long time is a kind of crumpled meeting. Passionate and interested in the other person, will not glance at the clock and try to end the meeting.
I don’t know... The eyes of the interlocutor are always enough for me to understand his sincerity/insincerity.
2. Women's
Female insincerity can follow two scenarios:
Insincerity, but when she is interested in you and insincerity, when she is not interested in you.
The first is manifested in deceitful, sweet eyes. Subservience. He looks into his mouth at every word. Laughs where needed and where not needed. Exaggeratedly catches every word, assents. He talks too loudly, laughs insincerely, tries to draw attention only to himself - this is if there is company present. The look is calculating, indifferent, appraising.
The second scenario is the same indifferent, bored look. It just doesn't hide it. Or he is deliberately rude or behaves defiantly. If raised as a child, she will be polite and cool. Perhaps too mannered - out of boredom he will freeze in some favorite image.
===
I am deeply convinced that if a person himself shows maximum honesty and sincerity towards his interlocutor, this will break through any wall of insincerity and deceit. If you yourself are sincerely interested in a person, then he will succumb and open up sooner or later. Maybe the insincerity that we see in front of us is just a reflection of our own not too deep interest in a person?”
Lady_without_Diary
“I can only add my two cents. If you (a guy or a girl) are absolutely sincere with a person you are interested in, then pretty quickly you will understand where and how he is insincere. Believe me, sincerity is disarming (sometimes it offends - but that’s how to say). In any situation.
Below we discussed about “who pays in the cafe”. Yes, tell your counterpart frankly that this question confuses you, and that although you enjoy his company, you know him too little, and generally don’t like to feel obligated, which is why you suggest that at first you go not to restaurants, but to exhibitions\ kayak descent\ice cream parlour\pay in half\invite company home and cook yourself, highlight what is necessary.
The guy will no longer be able to play around, seeing your position. You will see it yourself in his eyes - whether he considers dinner at an expensive restaurant as a deposit for a hook-up or whether he has a different attitude towards you. And you don’t need to be afraid of being funny, impolite, etc. - when you give in to a sincere impulse, open your soul, then you won’t look funny, believe me.
Believe me, this is a woman’s PRIVILEGE - impetuosity and sincerity in relationships. When a man sees that you are not a packaged boy-woman and not a purchased “comfort”, but a girl who can, for example, just get up and leave if she feels humiliated. Or burst into tears when he sees a cat run over on the road. (Sincerity and hysteria are not the same thing, by the way). A man will be forced to take your attitude into account when he sees that he can’t yell at you in front of everyone and then pay him off with a sapphire ring. Have feminine dignity, this is very important.
If you have attitudes/principles - gently and tactfully, but let us know about them IMMEDIATELY. In my opinion, all the troubles in relationships arise from the fact that a person expects something that they cannot or do not want to give. Like, a woman expects marriage where it cannot exist in principle, and so on.
Male insincerity is much easier to identify. Well, they are not designed to dodge, communicate slyly, and so on! Those few who know how to do this masterfully go down in history, and they are called Talleyrands, Counts of Cagliostro and other Hakobyans :))
The average man lies very “visually”; any woman, if she just watches carefully, will easily figure it out. Another question is when you don’t want to observe according to the principle “oh, it’s not difficult to deceive me, I’m happy to be deceived myself.” By the way, this is what pickup trucks ride on. Purely on girls who themselves want to be deceived, sorry.
Women lie masterfully, with imagination. They are more difficult to figure out, since they often believe in what they say. Like “and the gypsy herself will suddenly believe her noble kings”...
But even here, a smart woman will see through the “merchandise”. That is why for many women, meeting with the relatives of the chosen one (mother, sister) is quite stressful. Women who use men try to avoid these meetings, by the way. This is also why there are often secret wars with my husband’s sister, for example.
By the way, the investigative authorities almost immediately realized that a female criminal is not an enemy to a man. She is a natural expert manipulator, and instantly cuts male character, looking for weakness and playing on it. Therefore, as a rule, if a woman is involved in a case, the investigative team also includes a female police officer/prosecutor’s office, so to speak, “to establish psychological contact with the detainee.” A retired friend (police colonel) told me about this unwritten practice..."
snow_water
“Compliments are one of the best ways to reveal falsehood. An ordinary man not from a theatrical environment is not capable of floridity, and delight can be read simply in the eyes. A person trying to impress is exhausted in words, and often from prepared templates.
Example: when I was a young, inexperienced person, a pickup artist approached me. The guy was no fool, he was a Physics and Technology student, he did everything (for which he immediately got a head start simply on a wave of nostalgia), but compliments like “oh, your earrings are like streams of rain” and attempts to read love poems killed everything. Standard Technician love lyrics Usually he doesn’t dry, he rarely knows poetry by heart, and sophistications about earrings are simply unusual for them.
Well, any insincerity (if a person does not sincerely believe in it) will manifest itself in detailed conversations, since the holistic worldview will be the same from any point of view, and the prepared templates will crumble if the question is asked differently. By the way, those who lie really don’t like logical reasoning, since when the cause-and-effect chain unwinds, all their lies fall apart...
Women's insincerity
Women's insincerity is always manipulative in nature - in this case, you are just a tool for her to achieve her goals. This manifests itself very clearly even at school - the first girl of the school, knowing that everyone already adores her, at the right moment simply turns into affection itself. Having received what she needs, her ardor immediately disappears, as does her interest in the other person. Exactly until the next moment when something is needed.
So these are the changes from the series, the honey itself - “oh, I’m busy here until the end of eternity” - the most obvious type of manipulation.
Well that's enough common feature- lack of true interest in another person: either a bored look, or a change of topic, or a stupid assent. If a person is really interested, he involuntarily develops the topic - asks questions, argues (removing contradictions with the picture already formed in his head), and remembers something similar from his life.
In general, no matter who is insincere, this is obvious in long-term communication, since lying always means inconsistency in logic. in life position.
“An honest, direct, open look eye to eye” is not always a sign of sincerity. An example with the same pick-up artists - a joyfully open look into the eyes to establish contact - almost always. There is little sincerity in this.
Still, a person is capable of getting used to some situation he has imagined, like here’s a girl, I’m like, so in love with her, we’re playing a game. Again, acting talent in a person is no exception. This means there will be puppy delight, and a kind of sincere smile, and everything that is expected. But playing all the time is impossible. Especially when “game” and “reality” unexpectedly come together - because a critical situation very often reveals the true essence of a person: there is no time to play out reality from the right angle, the reaction is spontaneous, and therefore honest.”
mira_mina
Sincerity as a character trait is extremely rare, let's not delude ourselves on this score. Because it is now unsafe to open up to other people, manipulative techniques have become too accessible, they are outlined point by point and are widely used everywhere. What can I say, even if it is difficult to simply NOT LIE in this world, those who have taken this path will understand me.
That's why lack of sincerity in this moment does not mean that a person is incapable of this at all. Especially when it comes to the period of acquaintance and getting to know each other. Society dictates to us a certain ritual of acquaintance, a typical manner of behavior, where sincerity is very far away. Everyone strives to “present” themselves in in the best light, but I want to unravel the other without embellishment. All maneuvers to distort one’s true self, to try to portray something that is not there in order to manipulate have already been described. I want to consider the option when a person is simply closed. Not because his soul is empty or there is something there that he is ashamed of. But because he has not yet understood whether he should reveal himself. And apparently he was already very disappointed when, having shown sincerity, he received a blow. That is to understand: what is the difference between insincerity - closedness and insincerity - games.
A man who is sincere by nature, but temporarily closed.
An open look, this has already been written above. But there are very shy people, don’t forget about it, they avoid eye contact, just like those who often lie, but you need to be able to distinguish them. If you catch the gaze of a liar, coldness and fear flash in it, but in the gaze of a shy person there is warmth and softness, which makes you involuntarily want to smile. A sincere-temporarily-closed man will say very little, sparingly about himself, but if you ask, he will answer without hiding. Moreover, he will also voice unpleasant facts from his life, mentally noting your reaction to this. This important point: Now he is determining whether he should open up further. The same thing happens when a man voices something that in his worldview differs from the generally accepted one. If your reaction expresses misunderstanding, contempt and bewilderment, then he will immediately turn into insincere for you, and this wall cannot be broken through. And if even a drop of interest flashes, then there will definitely be an opportunity to hear his concept in more detail, and then draw conclusions.
A temporarily closed man is also recognized by his ironic attitude towards himself. If he can tell funny story, where he appears in a ridiculous form and if there is no self-deprecation but only humor, then this is a very strong indicator of sincerity. A sincere-temporarily-closed man may surprise you by revealing his intentions very soon, precisely because he does not tend to wait for a convenient moment. He decided and he began to act, this is the sincerity of behavior. Even in men, sincerity is found in the struggle. If he prefers a direct open battle (dispute) rather than intrigue and behind-the-scenes fighting, then this is a sincere person, even if you don’t yet see any other signs.
Women are a little different.
A direct and open gaze is not always a sign of sincerity, just as lowered eyes are a sign of modesty. You understand that we have a lot of games, otherwise you would die of boredom. Perhaps it is necessary to distinguish female behavior game and playfulness, harmless flirting and manipulative enticement in a network. In the world of women there is much more falsehood and pretense, take for comparison the female and male team. But if a woman is sincere, you recognize her by the way she talks about herself.
If she gets into the role, then you will get a fantasy on the theme “my biography” with all the signs of stage acting. If a woman is capable of sincerity, then she will not enter into a role, but into a state, that is, she will emotionally experience everything all over again, and you will notice this by the changes in her face and voice. And since the experiences will be alive, she can unexpectedly draw a new conclusion, understand something about herself right now. Or, on the contrary, you might not understand and wonder, because she’s not even talking to you, but to herself. Someone who is incapable of sincerity will never take such a risk, never! You can judge her, use her frankness for your own purposes, or you simply run the risk of no longer liking her, so why tell it like it is, if you can embellish and fantasize.
A very important point: a tendency to intrigue, all kinds of "setups", squabbles is a direct proof of insincerity as a character trait. And if such a style of behavior is observed, then there can be no talk of any sincerity! Look how she behaves face to face with those she speaks ill of. If it’s calm and restrained, and even if it’s negative, that’s normal. But if he smiles, ingratiates himself and lisps, things can’t get any worse. There is no guarantee that over time he will behave like this with you, so what then?
In a woman, sincerity is directly related to trust. The more he trusts, the more he will reveal, the more he will reveal, the more he will trust. The only question is how disinterestedly this is done.
I agree that sincerity can be awakened in any person if you yourself are sincere with him. Sometimes it takes a lot of time, but the process definitely happens. And this means that each of us is able to harmonize relations at least with loved ones.
antresoly
“Excessive ostentatious romanticism may not necessarily indicate insincerity, but a simple inability to build relationships with girls. understanding - HOW to communicate with a girl - they looked for instructions in books, films. Sometimes it came to curiosities - what do girls read? Women's novel. I bought it, read it, applied it - it turned out inconveniently. =)
The falsity is, of course, felt, but this is not the insincerity that stems from the desire to hide one's identity, but simply a clumsy tool of communication. And with the points correctly placed (it’s up to the young lady to encourage and explain that we are beings human species, not princess) - quickly adapts to the natural way of communication. And by the way, they are ready to learn and grasp nuances well. If you teach, of course, and not fool your head, then I want to hell with honey, otherwise I’ll go to a monastery.
By the way, let's derive the definition of insincerity, which we want to calculate, recognize and cut off the carrier?
Insincerity - a demonstration of artificial emotions, behavior, in order to hide something or depict something that does not exist. A bad quality of a person that serves as a cover for shortcomings or for manipulating other people.
Although is it a bad thing to cover up shortcomings? After all, no one even tells friends about a tendency to lie or everyday sadism. We hide it, yes."
susan_fox
"An honest, direct, open eye-to-eye look is usually the most reliable confirmation of a person's sincerity / honesty. I also met that if a person really needs to deceive you or hide something, an icy shade of tension appears in the said look. You should immediately look at the hands, posture , signs according to Allan Pease, I think everyone will remember.))
“Maybe the insincerity that we see before us is just a reflection of our own not too deep interest in a person?” - maybe, and often happens. Not everyone is able to ask themselves such a question, but if you do, the prognosis is good. It’s worse when one kisses and the other turns his cheek (I mean in the sense that one is sincere in his feeling, and the other condescendingly accepts it).
“Sincerity is that which is neither a means nor an end for anything, pure being.” (author - Olga, ) An association arose of a forest stream, a spring and a tired traveler leaning over to get drunk. I give myself because I can’t do otherwise. It seems to me that when we start a relationship, we want to give more to the other, and then receive from him. Then an understanding of the existence of mutual constant exchange arises. Periodic rare distortions due to any circumstances are acceptable. A significant and prolonged imbalance when one becomes a permanent donor is unacceptable. Well, I mean, if you throw a rusty can into a spring, the water will spoil.
And as for systemic insincerity in the sense of initial constant conscious manipulation/influence on another person. It's disgusting and bad and it's better to run away if possible. It is determined, I think, by a simple criterion: it seems that I do everything to make everyone feel good, but for some reason I am the only one who ends up feeling bad. And it seems smooth and good, but you don’t want to live, because you don’t feel the soul of another person. You don’t need the whole thing, but a part - mine - is next to me.
Perhaps a systemically insincere person does not know how or does not want to love. Such a dear friend of Duroy."
Arkady Shin:
"Hinge."
When a phrase uttered during a conversation can be interpreted in two or three ways. That is: I said this and that, but what I really meant was this and that.
"Uncertainty".
Phrases, movements, actions - are careful. By the way, by the way you drive a car, you can see it, if anyone understands. Of course, it’s difficult to check at one time whether a person has a toothache or a bad leg, but several trips give it away.
"Panache".
The (constant) desire to impersonate someone else.
Why are you yelling like there's a war tomorrow?!
- Yegor Letov, too, by the way, yells, as if tomorrow there is a war!
-- No! Yegor Letov is yelling as if the day after tomorrow is a war, and you are yelling as if TOMORROW!"
“I don’t know whether this is due to sincerity or to gender “phrases.” It happens that the message is expressed in manipulative “I know that you..., for you..., for you...” and is accompanied by imaginary “self-deprecation” designed to create the illusion of sincerity.
Examples:
“I won’t be able to tell this in a way that would be interesting to you, this is boring stuff between us and our colleagues/friends” - I don’t want to tell this, it’s none of your business.
“Oh, why are we planning this trip, maybe you’ll get to know me better and won’t want to go with me” - I already have other plans, how to turn you off more gently now.
In general, for jokes, jokes, teasing, ostentatious self-reproaches, etc. the partner curtails the exchange of information and joint activities, instead of simply explaining why he cannot, or directly saying that he does not want to.
Common to both sexes."
They say that best patch for weight loss - the one that sticks on your mouth! Maya Plisetskaya’s slogan “DO NOT EAT” somehow appears on the horizon of a girl who dreams of losing extra pounds. It’s easy to say... What if the body categorically disagrees with Maya Plisetskaya?
Sitting down with lush buttocks on strict diet or persuading yourself not to eat after six in the name of thin waist, we are entering the fight against an insidious enemy - hunger. He doesn't care about our dreams slim figure, he doesn't care about clothing sizes. All he is interested in are cakes, sandwiches, sweets, cutlets...
It is not easy to fight this enemy - he is too strong. In the fight against superior enemy forces, so often sworn promises to “not eat” and the most serious intentions to lose weight are lost... There is no need to go ahead. Let's use a trick: Let's deceive hunger!
Strategy one: Deceive the stomach
Strictly speaking, there are two types of hunger: one is real, physiological, the other is psychological. The first one is not that hard to deal with.
The following tricks will help:
Trick #1. Two glasses of water before meals - 15 minutes before each meal. First, water fills the stomach, deceiving it. Second, often what we mistake for hunger is thirst. Drink more - eat less!
Remember the joke? Two fellow travelers meet in a compartment. One takes out sausage, chicken, pies... The other licks his lips.
- What, neighbor, maybe you can treat me?
- I'll treat you! Just drink a liter of tea first.
He drinks...
- I’ll cut the sausage for now, and you drink another liter of tea.
Drinks...
- What, give me another liter of tea while I lay out the pies?!
Somehow he drinks another liter...
- Well, shall we eat?
- Go ahead!
- Well, you’re not eating - you’re thirsty!
Do the same with your stomach.
Trick #2. All cookies and coffees - just with a cup of tea! One cookie - one cup. This is a continuation of the previous principle of deceiving the stomach. On the one hand, you please yourself with goodies. On the other hand, limit what you eat to a small amount. Let's put a box of chocolates, you'll laugh at once. Will you drink twenty mugs of tea? That's it.
Trick #3. Eat slowly. Take a short break between the first and second. Before dessert - a must. The fact is that saturation does not occur immediately. The stomach signals to the brain that it is full 15-20 minutes after food enters it.
Trick #4. Start any meal with a salad, vegetables or low-calorie fruit. Firstly, it stimulates the stomach, secondly, it allows you to successfully implement Trick No. 3, and thirdly, it fills the stomach with healthy and low-calorie foods.
Trick #5. Eat light vegetable soups. This will also help create a feeling of fullness while consuming minimal calories.
Trick #6. Include more fiber in your diet (grains, vegetables, fruits). It takes a long time to digest and fills the stomach well, creating a feeling of fullness.
Trick #7. Carry a plastic container with pieces of vegetables and fruits with you everywhere. Do you want a snack or just something to chew? Well, here you go. But these are not chips, but a piece of carrot or melon.
Trick #8. Want to eat after six? Okay, eat. But only cucumber or something like that. Your refrigerator should always have light foods in case of evening or nighttime gluttony..
Trick #9. Can't sleep, tossing and turning from side to side from hunger? Take a relaxing bath and drink a glass of low-fat kefir.
Strategy two: Trick the brain
The brain, alas, is much more difficult to deceive than the stomach. It is psychological overeating that causes weight gain in the vast majority of cases. But you can also trick the brain!
Trick #10. Place food on small plates. This makes the portions seem larger, and the greedy brain calms down.
Trick #11. Eat with feeling, wisely, with balance. Under no circumstances should you read a book, watch TV or use a computer! The brain simply does not notice what you ate while doing something. If you want to eat, go to the kitchen and eat there. The brain must remember that the body has already eaten.
Trick #12. As soon as you want to finish something left in the pan because it’s a shame to throw it away, tell yourself clearly: “ I'm not a pig to eat leftovers!».
Trick #13. When renovating your kitchen, avoid appetite-provoking colors: red, yellow, orange. And from dishes of the same shades. The most unappetizing options from the point of view of color psychology are blue, gray, and gray.
Trick #14. Arrange food beautifully on your plate. Mountain “Khryuchev”, excuse me, is laughing. Automatically. And an aesthetically pleasing dish brings pleasure to the brain. He experiences visual saturation.
Trick #15. Take up carving - the art of decorating dishes with vegetables and fruits. This is a development of the previous trick. The idea is that while preparing decorations, the brain approaches visual satiety (which is why many people cannot eat immediately after preparing something). And if you want to put something in your mouth while carving, do so with confidence: decorations are low in calories!
It happens that you have eaten not so long ago, and hunger creeps up again and inclines you to eat some tasty treat. The reason for this may be various factors. Perhaps you drink little water, and in fact you are overcome not by hunger, but by thirst, or perhaps you are a woman at a certain period of the cycle when hunger seems to visit constantly. In any case, clearly no one wants to turn into a “zhora”, so we invite you to learn ways that will help you outwit the insidious hunger.
A diet to help control your appetite
Keep the refrigerator full
If you know about your bad habit snack on anything, then your refrigerator should always have enough healthy food. Hummus, apples, celery, fish, chicken fillet, a couple of frozen bananas for diet ice cream - choose to your liking and eat without feeling guilty.
Pay attention to breakfast
Nutritionists never tire of repeating that a quality breakfast is the foundation healthy diet. Ideally, it is for breakfast that we should eat half of the daily amount of reasonable calories, although most of us transfer them to the evening.
Eat less but more often
Nutritionists are not kidding when they talk about 5 or 6 meals a day. This is how the body does not have time to get hungry and “lean” on a double portion of lunch or dinner in reserve. When you feel slightly hungry, eat an apple, yogurt or drink kefir.
Foods that help stave off hunger
Focus on legumes
Just the numbers: those who eat a serving of legumes 4-5 times a week, on average, lose 1 kilogram more weight every month. The secret of legumes is simple: being a relatively low-calorie food, they contain a lot of protein and are extremely filling.
Start your day with a serving of cottage cheese or yogurt
It has been observed that people who eat 3 servings of dairy products per day lose 60% more fat than those who simply count calories and deny themselves this healthy, protein-rich snack.
Snack Wisely
By choosing the right snacks, you can also help you manage your voracious appetite. Some foods can suppress the hormone that makes us feel hungry, such as fresh strawberries and broccoli.
Reduce the amount of spices
Make sure your dinner is prepared without huge amount herbs and spices - they can increase appetite and hunger even after a full meal.
Stock up on greenery
Don't let the feeling of hunger overcome you - chew a sprig of parsley. Its bitter taste weakens the appetite, so feel free to add it to all dishes.
Mix flavors
Try combining several flavors in each dish. Endless combinations of salty, sweet, spicy, bitter and sour provide maximum stimulation to the taste buds, helping to reduce cravings for unhealthy foods and overeating.
How exactly should you eat to deceive hunger?
Keep a “reverse calorie count”: your daily calorie intake should be at least 1200 calories and no more than 1800 calories. Both extremes have a negative impact on the body.
Eat in silence
While eating, turn off the TV, music and close the window. distracted by external stimuli, you are only partially paying attention to how much food you eat.
Enjoy your food
Don't punish your body with hunger or tasteless food. Let grilled meats and sweets remain in your diet if you love them so much. Just treat yourself to them no more than once a week, and only in small portions.
Leave the table after eating
Let's follow valuable advice French women: we leave the table immediately after finishing the meal. They definitely remember that the feeling of fullness appears only 20 minutes after eating, so they don’t leave any chance to uncontrolled appetite.
Take a walk before bed
Such walks will help distract you from hungry thoughts. However, keep in mind that Fresh air can whet your appetite even further, so head to bed immediately after your walk.
Secret tricks to help control your appetite
Surround yourself with fruit
The aromas of apples, bananas and mint are in the air... Great, that means you'll definitely eat less today: these smells have been proven to help reduce your appetite, thus reducing the amount of food you eat. This technique is even used in the fight against obesity.
Add garlic
Garlic - worst enemy hunger. Finely grate 3 cloves of garlic and pour a glass of chilled boiled water. In a day, the infusion will be ready - drink a teaspoon before bed and forget about nightly trips to the refrigerator.
Add bubbles
Another trick to help control your appetite is to drink low-calorie whipped drinks. The secret is that by beating the liquid, we thereby increase the volume of the final product by adding air bubbles, which, of course, have no energy value.
Take a hot bath
This will help you relax and reduce your appetite, and increased sweating will rid the body of excess fluid.
Add vanilla
If you can't imagine a day without dessert, fill your home with the scents of vanilla. It turns out that this smell has a beneficial effect on certain areas of the brain, which helps trick your receptors and reduce cravings for sweets.
Breathing techniques can help you cope with stress that triggers your appetite: inhale and exhale as deeply as you can. Continue breathing in 5 counts, slowly relaxing your arms and shoulders. Then do deep breath, count to 5 and hold your breath for 4 seconds. Practice this exercise 2-3 times a day and forget about hunger pangs.
How to deceive hunger? 51 effective ways
Despite the fact that it is believed that hunger is not a problem, we can help it escape. And there are 50 and 1 quite effective ways to do this!
1. Drink a lot
The stomach can be tricked with liquid, which dulls the feeling of hunger. Try drinking a cup of green tea, a glass tomato juice or mineral water with a slice of lemon.
2. Eat in silence
If we eat while listening to music or TV, we will eat more food due to the fact that we are distracted from the process. This has been scientifically proven. And the temptation to eat something fatty or sweet increases significantly.
3. Take a hot bath
This will help you relax and reduce your appetite, and increased sweating will rid the body of excess fluid.
4. Sports are required
If you feel an irresistible hunger, do exercises. It’s small, but exercise can distract you from the obsessive desire to eat and help you burn two extra calories.
It has been noticed that after training, appetite decreases. However, an overabundance physical activity may interfere with healthy sleep.
5. Control the color!
The blue color is guaranteed to reduce appetite, this has long been known. At the same time, yellow, orange and red awaken him. Tip: get a cobalt dinner set, a blue tablecloth and a blue dress for the holidays.
The same applies to tablecloths and curtains. And of course, there are no panels with picturesque baskets of fruit on the walls.
6. Aromatherapy
It can reduce appetite. If it appears unscheduled, you should sniff the perfume, aromatic oil, light an aroma candle, or bring a grapefruit peel to your nose. Best effect produce fruity and floral aromas. Due to the special location (nearby) of the centers of smell and hunger, odors can suppress the feeling of hunger for a certain period.
7. Go back to your childhood
Buy for yourself a set of small but beautiful dishes from which you will not be able to eat a lot. After a while, you will get used to eating small portions. Just don’t run around for a supplement at every meal.
8. Pamper yourself
After light dinner dessert (low-fat yogurt, fruit, a piece of dark chocolate) is perfect for lifting your mood and fighting your appetite if you eat it right away.
9. Listen to yourself
If your body signals that you are hungry, eat, but if you are already full, stop. Stop eating socially or during lunch if you are not hungry.
10. Eat without additives
Spend your last meal without adding herbs and spices.
They can increase appetite and hunger even after eating.
11. Out of sight
Remove high-calorie foods from sight.
Let there always be vegetables and fruits on hand that you can snack on painlessly if you can no longer bear it.
12. Enjoy your food
Don't punish your body with hunger, tasteless food. Let fried meats and sweets, if you adore them, remain in your diet.
However, they should be consumed no more than once a week and in small portions. Explore new salad recipes with olive oil and seafood to enjoy preparing and eating.
13. Walk more
Research by scientists from Scotland shows that if you take a walk in the fresh air before eating, you feel less hungry. This occurs due to the saturation of the body with oxygen. If you can’t go for a walk, you can take a deep breath and exhale several times. Exercise will also help: squats, bends and stretches.
14. Good sleep
According to research by American scientists, it became known that people who sleep 7-8 hours a day are less prone to obesity than those who sleep 5-6 hours. Observations were carried out for 15 years on 68,000 subjects. So, if you are trying to lose weight, you will have to sleep well: go to bed on time, eat little at night (this interferes with sleep, because digestion after eating is very active!).
15. Counting steps
It is optimal to take 10,000 steps per day. You can measure their number with special devices, some of which are built into Cell phones or watch.
16. Walking before bed
They can distract you from hungry thoughts. But keep in mind that fresh air can also whet your appetite, so go to bed immediately after walking.
18. Smell mint, banana, apple
The aroma of these products can reduce appetite, and hence the amount of food eaten. This helps in the fight against overweight. Nutritionists from America came to these conclusions after conducting tests on 3,000 subjects.
19. Brush your teeth
After dinner, brush your teeth immediately. This will eliminate the desire to eat again before bed, because we have already brushed our teeth!
20. Visualize
Imagine as clearly as possible that you are attractive, charming, slim and beautiful. Is this really beautiful? the woman will go and eat for the night?
You can flip through fashion magazines and look at slender models to completely suppress your appetite.
21. Don't dine in the dark
A professor at the University of California, he and his students held candlelit dinners for two weeks and proved that in the dark a person is not able to control himself. The sensitivity of taste buds is heightened, and absolutely everything, including ordinary bread, seems unusually appetizing.
22. Don't starve
Make sure that the energy value of your diet does not fall below 1200 kcal and does not rise above 1800 kcal. Both are fraught with damage to your figure.
23. Eat on a schedule
Develop the habit of eating strictly on a schedule. In this case, the blood sugar level will stabilize, and the body will begin to require food only at certain hours.
24. Don't skip meals
And don't go without food for more than 4 hours at a time. Then you won’t have time to get hungry and won’t overeat.
25. Drink before meals
Before a meal, drink a glass of water - you will dull the feeling of hunger and partially fill your stomach.
26. Place a mirror in front of the table
American studies show that those who monitor their reflections eat 22% less.
27. Don't forget about greens
Chew a sprig of parsley. Her bitter taste will weaken your appetite.
28. Start your day with cottage cheese or yogurt
It's best to start the day with yogurt or cottage cheese. People eating 3 servings fermented milk products per day, lose 60% more fat than those who simply cut back on their diet.
29. 20 minute rule
There is also the “20 minute rule”. If you manage to have lunch in less than 20 minutes, your brain does not have time to receive the information that you are full and continues to demand “continuation of the banquet.”
30. Fruits are a great solution
Do you have a craving for sweets? Enjoy fresh fruit. And if you just want to chew something, eat a grain bread or the same fruit: the fiber they contain will satisfy your hunger for a long time.
31. Keep the refrigerator full
Should always be in the refrigerator healthly food! This will save you from unplanned forays into fast food or the nearest ice cream and hot dog stand.
32. “Small” purchases
Don't be afraid to deceive yourself, especially in the store. Instead of a standard package of dried fruits, buy a small one. You'll eat it all anyway. Less is better than more.
33. Beware of hot sauces
Hot sauces and seasonings like Tabasco, chili, garlic or pepper not only stimulate digestion, but also whet the appetite.
34. Never snack on the go
Never snack on the go while standing at the stove or refrigerator. This way you will eat more.
35. Eat potatoes
Contrary to popular opinion and the beliefs of many nutritionists, potatoes are by no means the worst enemy of slimness. Because of high content starch, potato dishes keep you feeling full for a long time and, moreover, do not allow your blood sugar levels to drop.
This means that you don’t want to eat longer, especially sweets. Just choose boiled or baked potatoes without additives.
36. Self-massage
To dull the feeling of hunger, use this self-massage: for several minutes, press the pad of your middle finger on the point between upper lip and nose.
37. Garlic
The fierce enemy of appetite is garlic. Grind three cloves of garlic and pour a glass of cold boiled water. After a day, the infusion is ready. Take 1 tablespoon of this infusion before bed.
38. Vegetables and meat for dinner
For dinner (and it should be no later than 2 hours before bedtime), vegetables with a piece are best. boiled meat. The amino acids contained in meat activate hormones that burn fat during sleep.
39. 5 meals a day
Replace three meals a day with five meals a day. When you feel hungry, eat an apple, yogurt or drink kefir.
40. Apples with seeds
Eat apples along with grains. Green apple seeds contain daily norm iodine, and it inhibits the urge to eat.
41. A short walk after eating
A short walk after eating, even five minutes, will increase the feeling of fullness.
42. After eating, try not to sit at the table
Follow the advice of the French women and answer the question: - “Am I full?” only 20 minutes after eating - otherwise the signal from the stomach to the brain simply will not have time to reach.
43. Avoid crash diets
Avoid strict diets, especially short-term ones, because the lost pounds will definitely come back, and with interest.
44. Breathe deeper
You've probably noticed that when you're nervous, you want to eat. The more often we get nervous, the more difficult it is for us to get rid of the feeling of hunger. To fight with nervous tension possible with breathing. Inhale and try to exhale as hard as you can. At the same time, count to 5 and gradually relax your shoulders and arms.
Then inhale deeply, again for a count of 5, and hold your breath for 4 seconds. Repeat the exercise for 5 minutes. Such gymnastics should be done 2-3 times a day or whenever you want to eat.
45. Snack wisely
If you snack correctly, you can get rid of the feeling of hunger. Some foods can inhibit the production of ghrelin in the body, a hormone that makes us feel hungry.
Nutritionist James Kenny recommends eating a little strawberries or broccoli once or twice a day. Only 40-50 calories, but you will feel more full than from a harmful sandwich.
46. Load up on legumes
Those who consume legumes 4-5 times a week lose about 1 kilogram more per month than those who simply starve!
The secret of legumes is simple: with a relatively low calorie content, they contain a lot of protein and are very satisfying. You won't eat much, but you'll stay full for a long time.
47. Smell the vanilla
This is a tip for those with a sweet tooth. If you're craving ice cream or chocolate, vanilla can satisfy that craving without compromising your diet. It turns out that it affects certain areas of the brain and thus can “fool” your receptors. Take anything from shower gel to scented candles.
48. Add volume
Deceive hunger and fight extra pounds helps... voluminous low-calorie foods. So, those who drink at least two milkshakes or other whipped shakes a day eat 12% less and do not feel hungry for a long time.
Why? The secret is that by whipping the liquid, we increase the volume of the final product by adding air bubbles - which, of course, have no energy value. Also, eat soups and salads made from fresh vegetables more often.
49. Breakfast is half the daily ration
I never tire of repeating that a person must have a hearty breakfast! Most of us leave the largest part of our daily ration for the evening, although you need to do the opposite.
If you just physically cannot have a hearty breakfast (this also happens), doctors advise breaking the morning meal into two. For example, you can eat a little before work (right after you wake up) - fruit or a small portion of porridge - and then have a snack at work - yogurt or a sandwich.
50. Mix different flavors
It is recommended to consume foods of different tastes daily. Sweet, sour, salty, bitter, pungent, astringent. In combination with each other, they provide the body necessary quantity nutrients, reduce the feeling of unhealthy hunger (that is, addiction to overeating and junk food), normalizes appetite and digestion.
51. Remember Chinese wisdom more often
And remember the Chinese proverb more often: “Nothing promotes a slim figure like sleeping on an empty stomach.”
Whether to snack on something or refuse this temptation, especially in the evenings - alas, is not up to you, but to your brain. However, in Lately scientists have come to the conclusion that you can outsmart your appetite, which will help not only normalize weight, but also relieve psychological discomfort caused by a feeling of hunger.
Where does hunger come from?
A noticeable emptiness in the stomach, weakness, mild nausea, dizziness are the first signs that the body gives when it feels the need for food. This signal originates from the center of the brain. A particularly strong feeling of hunger is caused by frequent contractions of the stomach, which are called “hunger cramps.” At the same time, the body does not care at all what to eat - be it low-calorie yogurt, a glass of water or dessert.
Through a series of studies, scientists have found that there are two food centers in the human brain: one of which is responsible for hunger, and the other for satiety. And if the first area cannot be changed, experts focused on the second, concluding that it is not the food consumed that affects it, but the process itself - that is, chewing and digestion.
Saturation theories
There are several opinions on how to “drown out” the feeling of hunger with minimal calorie intake.
One of the most popular is the following theory - the food center constantly interacts with blood indicators and data cerebrospinal fluid. The composition of these substances in a fed state and in a hungry state differs significantly from each other.
An example of this is an experiment on hamsters.
If one animal is transfused with the blood of a well-fed animal, then the brain of the first one will not give a signal
about feeling hungry.
________________________________________________________________________________
Therefore, if we ignore psychological components, such as stress, lifestyle, environment, and focus on biochemistry, then appetite will depend on the following parameters:
Glucose (blood sugar) levels
When the content of this substance drops below normal, a signal is immediately sent to the food center of the brain, forcing a person to urgently look for food. At the maximum allowable the minimum rate glucose levels cause hungry fainting, inability to concentrate and fatigue.
Subcutaneous fat level
Lipids are a reserve of energy for the body. When they are used up, they, like other substances in the body, want to restore their original quantity, and it doesn’t matter to them why they became small - because sports training or for any other reason. Lipids begin to secrete a special hormone - leptin, which, when entering the brain, gives a signal of hunger. However, unlike glucose, this process takes much longer.
________________________________________________________________________________
Those who have followed a diet know that following the diet is easy for the first 2-3 days,
after which there is a risk of failure due to the fact that fat cells they begin to sound the alarm.
________________________________________________________________________________
Amino acid levels
These substances are a component for building protein. However, in some cases, the liver can “assemble” glucose molecules from amino acids. Therefore, their presence in the blood will protect against hunger. It is for this reason that when losing weight, it is important to include lean protein in your diet, as it makes you feel full for 5-6 hours.
Temperature
Calories are heat. Therefore, when the body temperature drops below 36.6, the brain begins to signal hunger in order to replenish expended energy through food.
Hormones
A number of studies have shown that when there is a lack of energy in the body, active production of the neurotransmitter hormone begins. This substance leads nerve impulses brain into action and “turns on” the feeling of hunger. Norepinephrine is also responsible for the need for food, and serotonin is responsible for the feeling of fullness.
Despite the fact that hunger is the result of processes in the body that are not subject to change, there are still right ways deceive this feeling.
30 and 1 way of satiety
1. Multiple meals
If you break the main meals into several small portions, that is, eat 5-6 times a day, then the feeling of hunger will not have time to make itself felt, and the stomach will not stretch.
2. Optical illusion
Psychologists recommend sometimes deceiving your own feelings with one in a simple way: Miniature plates should always be used during meals. In this case, even a small portion of food will visually signal the brain that you are full.
3. More fluid
You can “deceive” the stomach with a glass of ordinary non-carbonated mineral water. Liquid will dull the desire to snack. As an alternative, you can also drink a cup of herbal green tea, but without sugar, as well as tomato juice.
4. Complete silence
The process of food absorption should take place at rest. TV, music, communication and other distractions lead to the fact that a person is distracted from food and, thereby, often eats much more than the norm, which was “required” from him by the stomach. This can lead to problems with excess weight.
5. Water procedures
Taking a warm bath will help dull the feeling of hunger. Increased sweating will remove accumulated excess liquid, and the brain receptors will briefly stop reminding you of the need for food.
6. Sports
If you suddenly feel acute hunger, it is recommended to do regular exercises. Exercise will distract you from the urge to snack and will also help you burn calories. It is also noted that intensive training significantly reduce appetite.
7. Color palette
Research by nutritionists has shown that orange, red and yellow activates the brain center responsible for hunger signals. Therefore, a person subconsciously begins to want to quickly have something to eat. The absence of this will help avoid this color range in the workplace or in the home kitchen. To reduce appetite, it is recommended to focus on blue shades.
8. Hot spices
Sauces, seasonings and spices increase appetite. Therefore, for those who wish to lose weight and / or reduce their daily caloric intake, all spices and additives should be excluded from the menu.
9. Fresh air
Short-lived hiking dull the feeling of hunger, despite the erroneous popular belief that fresh air, on the contrary, stimulates appetite. When saturated with oxygen, the body “forgets” about food.
10. Aromatherapy
It is worth experiencing the aroma of perfume or aromatic oil as the feeling of hunger gradually decreases. Vanilla, fruit and flower additives, the smell of banana, apple or mint, and a simple grapefruit peel are especially conducive to this.
11. Dessert to the rescue
Eating something low-calorie but tasty immediately after dinner (low-fat yogurt, fruit, or a slice of dark chocolate) will help prolong the feeling of satiety for more for a long time.
12. Outside the company
When hunger occurs, you should immediately replenish your energy reserves. However, as soon as the feeling of satiety sets in, you should immediately stop eating, giving up the habit of eating "for the company", otherwise problems with being overweight cannot be avoided.
13. It's all about pleasure
You should not refuse the temptation to enjoy your favorite dishes, even if they are included in the rating of the highest calorie culinary delights. However, they should be consumed in small portions and no more than once a week if you need to lose a couple of extra pounds.
14. Sleepy kingdom
Research by American scientists has proven that people who sleep 7-8 hours a day are less prone to obesity than those whose lifestyle allows them to go into the “kingdom of Morpheus” for only 5-6 hours. Therefore, to combat hunger and excess weight, it is recommended to spend more time sleeping.
15. Out of sight
There should be no high-calorie foods in plain sight in the kitchen. It is better to put all sweets, flour and other “heavy” dishes away so that they are seen as little as possible. Instead, you can place a bowl of fruit or a plate of vegetables on the table so that you can have a snack if you want - having food on hand turns out to be useful.
16. Chewing gum instead of candy
Sweet fruity taste chewing gum(without sugar) is able to deceive the appetite and reduce the feeling of hunger. However, you should not overuse this method too often, otherwise problems may arise. digestive system.
17. Dental care
It is recommended to brush your teeth after every meal. This not only helps remove remaining food particles from them, but also eliminates the desire to continue eating or snack on something before bed.
18. Taboo on romance
Scientists have found out interesting fact: People have a harder time controlling their appetite in the dark. Therefore, during a candlelight dinner, the sensitivity of taste buds increases several times, which leads to overeating, since any food, including ordinary bread, seems much tastier.
19. Meals on schedule
If you develop the habit of eating according to a schedule, this will help stabilize your blood sugar levels - and the body, in turn, will give a hunger signal strictly according to the clock, and not in a chaotic manner.
20. Visualization method
If you want to eat something urgently, you should flip through a magazine and look perfect shapes models from glossy pages. Similar method helps psychologically “suppress” appetite - in particular, it will protect you from high-calorie foods.
21. Harm of fasting
Even with urgent need lose weight, fasting can lead to serious problems with health. A high calorie daily diet and its complete opposite are equally harmful to the body. Therefore, fighting hunger by ignoring it is not the best solution.
22. Mirror image
Studies have shown that people who eat in front of or near a mirror, allowing themselves to watch their reflection while eating, eat much less food and feel fuller sooner.
23. 20-minute rule
There is a certain pattern: if a meal lasts less than 20 minutes, then the brain simply does not have time to receive a signal of saturation and continues to demand food. In this case, there are two options - resist the temptation to prolong the pleasure, or initially set aside enough time for a measured lunch or dinner.
24. Cheating in the supermarket
Another psychological trick to eat less is to buy minimal portions in the store, be it sweets, dried fruits, desserts or any other product.
25. Self-massage
Massaging a point located between the upper lip and nose for several minutes will help reduce the feeling of hunger. Pressing rhythmically this area with the pad of the middle finger, allows you to “push back” the desire to have a bite for 30-40 minutes.
26. Apple + potato
Contrary to the generally accepted opinion about the calorie content of potatoes, they have unique property keep blood sugar levels within normal limits for a long time. However, the product should only be consumed boiled or baked. Also, an apple eaten with seeds, which contain daily requirement in iodine.
27. Full refrigerator
It is necessary to ensure that there is always enough food in the refrigerator, and this should be exclusively healthy foods. This will help resist the temptation to eat something unhealthy, for lack of anything else at hand.
28. Breakfast is half the diet
For those who are physically unable to eat well in the morning, nutritionists recommend dividing the meal into two times, but in no case should you ignore breakfast! This will help provide the body with the necessary energy for the whole day and save you from frequent snacking.
29. No to eating on the go
Eating food "on the run" leads not only to disturbances in the digestive system, but also knocks out how many calories were eaten per day. And, as a rule, this figure is always much more than “planned”.
30. Hobbies
It happens that the feeling of hunger occurs in the body when a person has nothing to do with boredom. If you find some exciting business, hobby or dive deeper into work, thoughts about food will be replaced by new ideas and plans.
31. Cultivating willpower
You should learn to say “no” to your body. This does not mean that you should completely ignore the feeling of hunger. The taboo should first of all be aimed at the whim of eating something sweet instead of healthy fruit or serving vegetable salad. It is important to learn how to cultivate willpower and eliminate bad eating habits.
By following the recommendations listed above, you can easily deceive hunger and protect yourself from overeating, which can lead to extra pounds. Such tricky skills are useful not only for those who want to lose weight, but also as the first step towards proper and healthy eating.
