Slimming – how to reduce appetite and hunger?

A sudden desire for sweets – is appetite or hunger?

Hunger and appetite for two different states: hunger is an alarm for the organism that nutrients end up in. Appetite is the intrusive thought that you want to eat something, and hunger and appetite are the enemies of effective weight loss, the treatment of overweight and obesity. hunger, and what appetite? How to distinguish them? We suggest tricks that will help reduce appetite and hunger.

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Read also:Tricking the brain – or how to satisfy your hunger by eating less

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Hunger and appetite – these words are often used interchangeably, but wrongly, because they mean two different states, but both are the bane of overweight and obese people who are on a reducing diet, that is, they are slimming down.

Hunger – how does it arise?

Hunger, otherwise known as hunger, is a primary and purely physiological feeling How is it formed?
In the part of the brain called the hypothalamus, two centers are located hunger and satiety. The first one controls the hormone called ghrelin, and the second – GLP1. When the concentration of one of the nutrients in the body, ie proteins, fats, carbohydrates, sugars, vitamins and mineral salts decreases, the center of hunger sends a signal feed the body, because it needs energy reserves, and when you provide all the ingredients in such quantity that he can continue working properly, the center of satiety speaks and orders

Stop, do not eat, the body is already full!

Disorders of ghrelin work is one of the causes of the 3rd degree obesity, the so-called giant. The hormone can activate the hunger signal in a continuous way, when the patient is constantly hungry and needs to be satisfied.

When hunger appears, it means that the digestive system (mouth, stomach, pancreas, liver and small intestine) is already the right amount of enzymes ready to accept, process and distribute new nutrients to the cells.

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Check also: Healthy diet? Here is a list of products that you must eat

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Starving yourself is not a weight loss method!

Without food, a person can live on average for 2-3 weeks, and without water, only 7 days.Starvation leads to weight loss, but also to slowing down and stopping life functions, or death. Hungry organism begins to reach for further energy reserves, until finally uses them to the end.The instinct to satisfy hunger is so strong that depriving man of food and water was and is one of the most effective tools of torture, forcing testimony and obedience.

Appetite – what is it?

Appetite is a sudden desire to eat a product. It’s talked about

craving, taste for something.Although the appetite is also born in the head, it is not associated with any physiological mechanisms, but is conditioned psychologically.It is the appetite that makes you not only eat when you want to supply fuel to the body, but for many other reasons.Most often, to suppress emotions, especially negative ones – sadness, sorrow, disappointment, sense of loneliness.This kind of appetite is also called \ emotional hunger \.Or because the food is at hand, you are in the company (eg with a friend on a coffee with a cookie, with a friend on beer with peanuts), but also under the influence of a tasty aroma or attractive appearance of a dish, or because you will remember its taste and even advertising.It happens quite often that the appetite for specific products is the result of a shortage of a very specific ingredient, eg the desire to eat large amounts of tomatoes indicates that the body may need more potassium.

Regardless of the reason, it is through appetite that our organism, which has coded stockpiling for worse times, puts off additional calories in the form of adipose tissue.

Hunger and appetite – how to distinguish them?

If it were easy, then millions of people would have no problems with overweight and obesity. To distinguish hunger from appetite, you have to learn to observe and analyze your nutritional behaviors, but there are some features that you will recognize if you’ve been hungry or appetite.

Hunger

appears about 2-3 hours after a meal, but also less regularly, at different times,

you can feel it for a long time without the necessity of quick satisfaction,

it does not come suddenly but grows gradually,

it is accompanied by physical symptoms – rumbling in the stomach, intestinal cramps, malaise, irritability, headaches and shaking of hands, but these feelings disappear after eating a meal,

it can also be the result of hormone dysfunction,

after satisfying your hunger, you feel contentment and peace.

Appetite

appears suddenly, regardless of whether you ate 15 minutes or 3 hours ago,

demands quick satisfaction,

concerns a selected product – usually greasy, sweet or salty,

it appears under the influence of, for example, the smell of a product / food, or when you see someone eating or listening to someone talking about food, and they can be accompanied by persistent images of the product / food in your head, and you can even feel its smell around you,

it may be an effect is the result of mood disorders and depression,

it does not go away despite the feeling of fullness,

after satisfying the appetite, you often feel overburdened, overcrowded, and you get overwhelmed by the feeling of guilt about eating, outside the time of the meal.

It will be useful to you

Food tricks that will help reduce hunger and appetite

Eat foods with a low glycemic index (below 70), which faster and for a long time fill up – appetite and hunger for longer to satisfy, among othersplums, strawberries, almonds.

Eat vegetables throughout the year – these raw, or steamed or in a soup – do not provide much calories, but they satisfy the need for food.

Do not eat products that contain a large amount of artificial additives (scavengers, colorants, preservatives) that can make you hunger more often.

When you have a taste for sweets, instead of cookies, sweets or chocolate, reach for the fruit.If you can not control the appetite for your favorite sweets, eat them once or twice a week.And if you learn to keep moderation, 2-3 chocolate cubes a day should not make you start gaining weight.Unless you’re on a reducing diet.Then consult a dietitian daily sugar dose.

When you feel that just you need to eat something then reach for lettuce.Eating different types of salads before a basic meal is one of the traditions of eg Swiss.Lettuce fills the stomach and makes you eat less during the main meal.But also lettuce with the addition of other vegetables and, for example, vinaigrette sauce will work as a quick snack between meals, when your appetite will get you.Prepare a bowl of salad mix in the morning and reach for it when you feel the appetite.

On small plates arrange small portions, but so that they look generous – for example, add a lot of raised lettuce and next to it a piece of meat or fish divided into smaller pieces.

Do not eat quickly.Slowly, thoroughly chew each bite (up to 30 times) by grinding it to the pulp.

After each meal, wait 15 to 20 minutes before you reach for the right time – it is at this time that your brain gets a signal that the stomach is full.

Between meals, drink a lot of mineral water or suck ice cubes.

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You can read also: How I stopped eating sweets

 

 

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