How to learn not to overeat

Each of us approximately represents the portion that is enough for a full breakfast, lunch or dinner. But for some reason, the hand so often reaches out for more. Intellectually we understand that the next piece will be superfluous and yet, justifying the shameful weakness, we take another cake from the plate.

To eat exactly as much as you need, you need to control your appetite. I WANT to collect the most effective tips that will help you learn not to overeat.

Psychological moment

Internal balance helps maintain balance in nutrition. When you understand what is good for you and do not want to leave this comfortable state for the body. So overeating indicates unresolved psychological issues. A person tries to overcome the state of internal discomfort with food. But all he achieves is the appearance of heaviness in the stomach and remorse for his own weakness. So before you take a supplement, ask yourself whether you really need it, or whether you are eating out of boredom, sadness or reluctance to take on work. Boredom and sadness will not go away after eating too much cake, but you will still have to work. Do not aggravate your situation, because excess food thoroughly overloads the body!

If you don't feel hungry yet, but are already starting to think about what to snack on, try to distract your brain. Delay snacking for at least 20 minutes. Set yourself a non-food challenge. Your goal is to keep both your brain and your hands busy. You can, say, organize your kitchen cabinet, do something useful around the house, simply treat yourself to some handicrafts, or take on some task at work.

At home

It is very difficult for a person to cope with his habits. Overeating becomes a habit, just like smoking, for example. It will take some time before you adjust. Before this, be prepared for the fact that every now and then you will dive into the refrigerator at any time of the day in search of salvation from all troubles. If you think that an empty refrigerator and a strict diet will help you learn to eat less, you are mistaken. On the contrary, the brain will begin to constantly think about food, which, in itself, does not contribute to internal balance. Accordingly, give up strict diets and fill your refrigerator. But with what? Only healthy products. Just don't keep anything that will overload your system.

Fresh vegetables, fruits, and yoghurts will not only please the eye, but will also help you have a healthy snack. Watermelons, consisting of 90% water, are especially good in this regard. This is the case if you definitely want to eat a lot. An excellent option are grapefruits, pomelo and pomegranates; that is, those fruits that require preliminary cleaning or are difficult to eat. You can put nuts in the bonbonniere instead of sweets. And in shells. Place a nut cracker right next to it, and you will quickly determine when you are really hungry and when you are just eating for fun. At the same time, consumption will decrease sharply. If you don't eat nuts due to an allergy, replace sweets with dried fruits.

Outside the home

Don't go to restaurants that offer buffets. Make it a rule to order only half portions. At a minimum, remember that portions of protein foods (meat, fish, poultry) should not be larger than the palm of your hand. Eat slowly and chew your food thoroughly. Proceed to dessert only half an hour after you have finished the hot meal. During this time, the brain will receive a signal from the stomach about saturation, which will prevent an overdose of sweets for dessert. When you feel the first signs of fullness, cover your plate with a napkin. Don't force yourself to finish eating. Just start with a smaller portion next time.

Learn to appreciate food from an aesthetic point of view. Never eat anything that looks bad or doesn't smell good to you. Take the example of Yulia Vysotskaya, who would rather go hungry than eat low-quality food. And the question is not at all about price. Even the simplest food should be of high quality. If in doubt