Are you under a lot of pressure and can't stop talking? 10 tips to control your appetite and lose weight easily

When people are under a lot of pressure and want to relieve stress, they can easily fall into the trap of overeating under the temptation of food, leading to overweight or even obesity. In order to maintain a healthy body, controlling appetite is a very important step. Here are 10 tips to help you easily control your appetite and achieve weight loss.

When it comes to diet, crazy weight loss or overeating are not good for health. Moderation is the only option. Controlling your food intake requires an important step: that is to re-understand your body's feelings and be able to distinguish between two different types of hunger: physical hunger and psychological hunger. The former is the body's need for food to replenish energy and certain nutrients; the latter is the desire to eat, which is a defense mechanism against uncontrollable emotions, whether they are positive or negative.

Before you can adopt the right diet, you must first understand the difference between these two types of hunger. Once we confirm that we are physiologically hungry, what we need to do is to grasp the degree of eating and being full, which is the balance between satisfying the body's needs and the pleasure of eating.

Honestly speaking, the principles to be followed are not complicated, but it is not easy to put them into practice in daily life - in the early stages, it requires your effort and patience. Psychologist Gerard Apfeldorf's 10-day plan is based on 10 suggestions. What is unique about this approach, you ask? That is - only you can judge whether you are eating comfortably or not.

10 Tips to Control Your Appetite

1. Feeling hungry

Try not to eat anything for 4 hours. If you are afraid of this, it may be because you are worried that it will cause physical discomfort, but you will find that this will not lead to any adverse consequences.

If you never feel hungry, your appetite may be on vacation. That is, in order to resist the fear of food shortage, you always eat too much, or you have completely lost your sense of eating. If you feel hungry all the time, you may be confusing physical hunger with psychological hunger.

The symptoms of hunger vary from person to person, but the most common symptoms are: feeling weak and emotional confusion.

Tip: The purpose of this step is to help you feel comfortable with food. During this short fast, don't try to listen to your body's hunger signals, but let them come naturally.

Don't try to listen to your body's hunger signals, but let them come naturally.

2. Establish a routine

If you want your body to know when you are hungry and full, you should make your eating habits regular. Eat a fixed breakfast at a fixed time every day. After 10 days, you will be able to feel hungry before breakfast and have a better sense of how full you are.

Recommendation: Avoid trying new foods. Eating familiar foods can make it easier to find the right amount of filling.

3. Focus on savoring the food

During the first few bites, savor the flavor. Because you usually learn the flavor of food through the first few bites: Is it salty? Sweet? Too soft? Delicious or just average? It is very important to judge the taste at this time, because we use our imagination to judge the taste of the next few bites. This would explain why we can finish a normal-tasting piece of chocolate cake. Because we imagine it to be delicious.

Unlike our taste buds, our imaginations are inexhaustible. When we really pay attention to the taste, we will have more stringent requirements for eating. If the taste changes, we can stop eating it.

Recommendation: Eat in small bites. Make full use of your teeth, tongue, and palate. Put down your utensils while you chew.

During the first few bites, savor the flavor.

4. Slow down

It takes 15 to 30 minutes for the body to receive the signal that it is full. The communication between the stomach and the brain is not instant. The enzymes that trigger satiety are not released until half an hour after a meal. If you eat too quickly, you may overeat.

Recommendation: Extend your meal time to at least 30 minutes. Whether the food is delicious or not, savor it like a gourmet.

★5. Determine your needs

Eat for pleasure? Eat another plate just to control your temper? Burying your head in eating voraciously and ignoring the storm outside? It is easy to see the behavioral disorders caused by emotions. That’s why it’s so important to stay true to your true needs. Don't follow other people's instructions, take control of your own direction. Regardless of whether you are in sync with your table mates or not, judge whether you are full and stop or continue eating accordingly. Whatever happens, focus on how your body feels.

Tip: If you want, you can treat yourself to a big meal every once in a while and eat until you feel full. Don't hesitate, go eat it. You now have the energy to regulate yourself in the days ahead.

6. Eliminate distractions

Zen Buddhism tells us that when we eat, we should concentrate on eating, and when we read, we should concentrate on reading. This philosophy, which focuses on the importance of the present, is particularly appropriate here.

Suggestion: When you sit at the dining table or in front of your bowl of rice, eliminate the distractions around you. Don't read the newspaper or watch TV.

When you sit at the dining table or in front of your bowl of rice, eliminate the distractions around you. Don't read newspapers, watch TV or use your mobile phone.

7. Practice moderation

There are three ways to achieve measured and mindful eating. Eat slower, focus on the taste of the food, and leave any extra food on the plate; reduce the amount of food on your plate, and ask yourself if you are full while eating; reduce the number of dishes in a meal or eat only a small portion of each dish.

Tip: Do not eat between courses.

8. Recognize your desires

You're only half a step away from the cookie box, why not reach out? ——Wait a minute, ask yourself, am I eating because I’m hungry or because I want to eat?

If it's because you're hungry, then eat. If not, then ask yourself why you want to eat? Are you sad or nervous at this time? Angry or happy? Do you need comfort? In fact, our urges and hunger are often signs of a mood disorder. We eat to protect ourselves from being overwhelmed by certain emotions, which can be positive or negative.

Let the answers come to you without you having to think too much about them. Then, go get a glass of water, get up and walk around, and make a few phone calls to confirm your wishes. If you still want to eat it, enjoy it happily and don't feel guilty. Understanding your own emotional state can better help you keep your eating within rational limits.

Tip: Whenever a “trying crisis” occurs, write down the emotions associated with it in a small notebook without judging them. Maybe in the end you will find that it is the same emotion that triggers the situation every time.

★9. Don’t eat just because you can’t eat

Are you afraid that you won’t have anything to eat or won’t have the chance to eat such food in the future? This anxiety about tomorrow can cause us to eat more, as if we are stockpiling just in case. This fear is typical of an anxious personality and is often caused by dieting. This is a form of violence, both mentally and physically, because it is a form of self-protection through food hoarding and overconsumption.

Advice: Come back to the present moment, tomorrow is another day. How hungry are you at this moment? Your hunger level is the only basis for how much or how little you eat. Don't forget, there are food stores everywhere.

Are you afraid that you won’t have anything to eat or won’t have the chance to eat such food in the future? This anxiety about tomorrow can cause us to eat more, as if we are stockpiling just in case.

★10. Take a break during meals

Ask yourself, are you very hungry, moderately hungry, or not hungry at all? Better understand your hunger status. If you feel full, even if you feel there is room for another piece of chocolate cake, don't eat any more. Tell yourself that you will be able to enjoy the cake better later (you don’t live in a desert, there are cake shops everywhere!). On the contrary, if you are not full yet, continue eating.

Tip: When you ask yourself if you are full, put down your cutlery and keep food away from your mouth. The best reference is whether you are still enjoying your meal. When the pleasure wears off, you've had enough.

Source: 39 Health Network www.39.net

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