Are you full or greedy? 4 tips to deal with "false hunger"! Gao Minmin: Don’t step on landmines when eating like this

After the New Year, you should also focus on controlling your weight! One of the symptoms after a long vacation is "always feeling hungry even though you are already full." Nutritionists remind us to be careful that we may not be really hungry, but may be suffering from "false hunger." To deal with "false hunger", first learn 4 smart tricks. In addition to not staying up late, getting enough sleep, and exercising more, there are also 4 other dietary methods that require you to be careful to avoid stepping on landmines!

What is false starvation?

What is false starvation? To put it simply, even though you are full, you still feel hungry, like a glutton in a bottomless pit. Over a long period of time, you will invisibly consume a lot of unnecessary calories, causing weight gain, increased blood sugar, and even causing metabolic problems. How should we deal with "false hunger"? Nutritionist Gao Minmin said that if you first learn 4 smart ways to eat and 4 smart ways to do things, you can avoid being plagued by "false hunger".

Eat like this + do this to deal with false hunger. (Photo provided by nutritionist Gao Minmin)

How to deal with false hunger

1. Eat less high GI refined starch

Mainly based on prototype foods, such as sweet potatoes, corn, taro, etc. Moreover, unrefined foods are coarser and harder, which can slow down your eating speed, increase your sense of fullness, and prevent you from eating more food.

2. Eat a balanced meal and eat enough

Take food on time and in a fixed amount to maintain a balanced meal; and eat mainly original foods to maintain a sense of fullness, delay hunger, stabilize blood sugar, and meet nutritional needs.

3. Drink enough water regularly

In addition to diet, water intake is also important. In addition, sometimes you feel "hungry", but in fact you may be thirsty. Because the body processes hunger and thirst in the same area of ​​the brain, they can be easily confused. It is recommended to drink more water, which can help metabolism, keep the body functioning healthily and be energetic.

4. Chewing gum

When you feel hungry and want to eat something, you can chew sugar-free gum to make your mouth chew and use this to determine whether you are really hungry.

4 ways to deal with false hunger

1. Don’t stay up late and get enough sleep

Leptin and ghrelin are secreted during sleep, helping to control satiety. However, staying up late will cause a decrease in leptin levels and an increase in ghrelin levels, making you prone to craving for food, and even unable to sleep if you don’t eat.

2. Do more activities and exercise

Nutritionist Gao Minmin said that exercise is very important. After all, to have a good figure and a good body, it is especially necessary to achieve both "70% diet and 30% exercise" to be complete. Sufficient exercise can help improve metabolism, lose weight, and enhance cardiopulmonary function. In addition to burning calories, it can also divert attention.

3. Find out the cause of stress

In fact, too much stress will not only affect your mood, but also your body. Therefore, "emotional stability" is a very important thing. In particular, emotional hunger will cause cravings to worsen. It is recommended to find out the cause and improve it. If it cannot be improved, you must seek help from a doctor or psychologist.

4. Eat carefully and don’t use your phone

According to research, blue light from screens can induce feelings of hunger. In addition, chew each mouthful of food at least 20 times and eat for at least 20 minutes, feeling the taste of the food in your mouth with each bite. This will send the message of "fullness" to your brain and reduce the burden on your stomach and intestines.

In addition to dealing with "false hunger", nutritionist Gao Minmin also reminds everyone not to wait until you are hungry to eat. It is a better eating habit to consume food on time and in a fixed amount, and maintain a balanced meal without being too full. After all, not eating on time will not only cause you to eat more, but may also cause gastrointestinal discomfort. I hope everyone can gradually implement good eating habits into their lives.