How to beat the feeling of hunger

These tips will save you from dreaming of donuts and chicken legs. However, to give up full meals still not worth it. Malnutrition threatens serious health problems.

1. Drink a glass of water

Sometimes thirst masquerades as hunger. The signals are similar, and we can just confuse your desires. So to start drink a glass of water at room temperature. If hard to add lemon or mint.

Carry a bottle of water all day. The liquid will fill your stomach and snack sandwiches have much less.

2. brush your teeth

This procedure is briefly relieve you from feeling hungry. First, the smell of peppermint interrupting extraneous odors that have caused your appetite. Secondly, in toothpaste contains a substance called sodium laureth sulfate. That it helps paste foam and almost completely disables the sweet taste receptors. Therefore, the food after brushing seems bitter.

3. chew the cud

If the toothbrush is not present, there is an alternative at hand - chewing gum. The effectiveness of this method provedChewing gum decreases energy intake at lunch following a controlled breakfast

in the University of Rhode Island. The study found that people who chewed gum in the morning, at lunch consumed about 70 fewer calories.

When we zhuom, our brain automatically fed signal saturation. Thus are we kidding your body.

4. Eat garlic and ginger

These products, according to nutritionists, the sensation of hunger. And if you chew garlic the workplace is unlikely to succeed, then drink water with ginger root is a snap during the day.

The effectiveness of this spice, by the way, proved experimentally. according to a studyGinger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study Columbia University, ginger reduces hunger and accelerates the process of saturation during subsequent meals.

5. Run a little

Instead, another snack, go for a jog. cardio the sensation of hunger for a while. The fact that the appetite for answers hormone called ghrelin. That it sends signals to the brain that make us pull the arm to a bun or sweet. A US study showedExercise Suppresses Appetite By Affecting Appetite HormonesThat while jogging production of this substance is reduced. That is why immediately after exercise, we almost did not want to eat.

6. Take a break

we often come to the refrigerator out of boredom: lazy to make sandwiches, include the show and eat what our body, in fact, and was not required. So try to occupy myself with something active and fun: cleaning, walking the dog or shopping trip. The main thing - to this occupation truly exciting. If after a while the feeling of hunger you forget, so it's really been false alarms.

7. Beware appetizing content

To go hungry, someone is enough to see in Instagram recipe delicious lunch or a new advertising candy. Nowadays even put such a thing as food porn. While viewing ably mounted rollers and filtered images awakens the same hunger hormone and, as a result, we want to eat. Therefore it is better to enjoy the food pictures on a full stomach, and at other times to avoid such content.

8. Limit aroma

Scents are able not only to excite the appetite, but also to suppress it. satiety will help to find the aroma of apple, vanilla, banana or mint. scientists have found outAppetite suppression through smelling of dark chocolate correlates with changes in ghrelin in young womenThat has the same effect and bitter chocolate, or rather his smell us. If hunger is constantly pursued and willpower fails, keep to yourself scented candles or oil.

9. Follow a diet

Nutritionists recommend eating 5-6 times a day. But this figure can fluctuate depending on the characteristics of your body.

The main thing - do not change the usual schedule and do not skip the main meal. Then your body also begins to live according to this mode of attack and hungry will be the exception.

10. Eat breakfast

The use of proper breakfast proved in many studies. For example, American scientists dividedBeneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight / obese the subjects into two groups. Early every morning, eat high-protein food, and drank the second cup of coffee before work. Those who tightly breakfast, were fed before the lunch break and consume far fewer calories throughout the day.

In general, the morning meal should be your healthy habit. If the porridge and scrambled eggs do not climb, experiment. The main thing - try to include protein and complex carbohydrates menu: nuts, legumes (peas, beans), cereals (buckwheat, brown rice, oatmeal). Their processing organism spends more time and energy, and therefore the feeling of satiety will stay with you for a long time.

11. snack correctly

And finally, the most enjoyable way to fight hunger - a snack. It should be correct, balanced and planned.

Strictly prohibited - fast carbs, especially fast food and sweets. Such products dulls the sense of hunger, but very briefly. And an hour later, you'll want to have again.

It is better to eat low-fat yogurt, boiled egg or a handful of nuts. Since the feeling of satiety for a long time remain without harm to health and figure.

See also:

• Useful snacks per day →
• 13 reasons why always want to have →
• 5 diets, the efficacy of which is confirmed by scientists →