Everyone has long known that in order to lose weight, you need to spend more calories than you get with food. Many try to solve this problem by changing the qualitative composition of their menu, but do not forget it's important not only what you eat, but how much, i.e. you have to eat less to lose weight. Physicians recommend at one time to eat about 250 ml by volume. Visually this is about as much as it can fit in handfuls.
How less to eat to lose weight?
In order to lose weight, there are a number of techniques that allow you to eat less, while not feeling hungry , like most low-calorie diets:
- Fractional power . Nutritionists recommend eating 4-5 times a day, but little by little. After all, the longer a person suffers hunger, the more food he will eat as a result. This is due to the fact that the human brain gives the signal "hunger" twice: the first time the stomach is empty - at this time there is a desire to have a snack that easily recedes, the second time - when the blood sugar level falls below the normal 5-7 millimoles per liter Is an acute attack of hunger. It is better to eat something after the first signal, so there is less danger of overeat. Therefore, the interval between meals should not exceed 3 hours in the afternoon, and 12 at night.
- Sweet start . If you could not eat on time, and are brutally hungry, start with dessert. A teaspoon of honey, or a slice of bitter chocolate will quickly raise the level of glucose in the blood and dull the feeling of hunger.
- Small dishes . The less crockery and cutlery, the less food a person can eat. A clean plate serves as a kind of signal, that it's time to stop.
- Dishes of dark color . The amount of food eaten is affected by how appetizing the last looks. In this sense, traditional white utensils are a bad assistant to losing weight: after all, the contrasting white background emphasizes the attractiveness of the products. In order to reduce the appetite, it is better to choose dishes of dark - brown, purple or black shades. In them, the food does not look so attractive.
- Complete focus on the process . Once the stomach is full, the person receives a signal
through the vagus nerve, the endings of which are, including, in the walls of the stomach, that one must stop eating. However, if there is a quick, distracting conversation, watching TV or reading a book, this signal is easy to miss. Therefore, in order not to overeat, try to concentrate completely on eating, chew slowly, savor each piece. So you get much more pleasure from eating, and a well-chewed and processed saliva food is better to digest.
If you take these techniques for a note, you can learn to eat less, which in turn will allow you to lose weight and keep the achieved results.