Although they say there is no escape from hunger, we know quite a lot of effective ways to cheat it!
1. Drink plenty
The stomach can be fooled with liquid that dulls hunger. Try to drink a cup of green tea, a glass of tomato juice or mineral water with a slice of lemon.
2. Eat in silence
If you have your meal while listening to music or watching TV, you will eat more due to being distracted from the process.
3. Take a hot bath
This will help you relax and reduce your appetite, and increased sweating will rid the body of excess fluid.
4. Do sports
When you feel overwhelming hunger, do exercises. A little exercise can distract from the compulsive desire to eat and help burn calories.
5. Manage color
Blue is sure to reduce appetite, while yellow, orange, and red awaken it. Tip: buy a cobalt dinner set, a blue tablecloth and a blue dress for special occasions.
The same applies to the tablecloths and curtains. Moreover- no panels with beautiful fruit baskets on the walls are allowed.
6. Use aromatherapy
It can reduce appetite. When it appears unexpectedly, you can smell perfume, aromatic oil, ignite an aroma candle, or smell a grapefruit peel. Fruit and floral aromas give the best effect. Thanks to a special location of smell and hunger centers (near each other), smells can suppress hunger for a while.
7. Pamper yourself
A light dessert (low-fat yogurt, fruit, a slice of dark chocolate) after dinner is perfect to improve the mood and fight appetite, if you eat it right away.
8. Listen to yourself
If the body has signaled hunger – eat. However, if you are already full, then stop. Give up the habit of eating to keep somebody company, or during lunch, if you are not hungry.
9. Eat without additives
Eat the last meal of the day without adding herbs and spices. They can strengthen the appetite and hunger even after the meal.
10. Enjoy food
Do not punish your body with hunger or tasteless food. Let grilled meats and sweets remain in your diet, if you love them.
However, have them not more than once a week and only in small portions. Learn some new recipes of salads with olive oil and seafood to enjoy cooking and eating them.
11. Walk more
A research by Scottish scientists revealed that if you walk in the fresh air before a meal, you will feel less hungry. This is due to the saturation with oxygen. If you have no opportunity to walk, you can take a few deep breaths and exhale. Exercise will also help: squatting, bending and stretching.
12. Have a good sleep
When striving to lose weight, you will have to sleep well: to go to bed in time, eat little before bed (it interferes with sleep because digestion is very active after meals!).
13. Count steps
It is normal to make 10,000 steps a day. Special devices, some of which are built into mobile phones or watches, can measure them.
14. Walk before bedtime
Such walks are able to divert from hungry thoughts. However, keep in mind that fresh air may whet your appetite, so go to sleep right after the walk.
15. Smell peppermint, banana, apple
These smells can reduce appetite and thus the amount of food eaten. It helps in the fight against obesity.
16. Brush your teeth
After dinner, brush your teeth immediately to prevent the desire to eat again before going to bed – after all, you have cleaned your teeth!
Imagine as clearly as possible that you are attractive, charming, slim and beautiful. Can this beautiful woman go and eat before bed? Look at slim models in fashion magazines to suppress appetite completely.
18. Do not dine in the dark
A professor of University of California arranged candle-lit dinners with his students two weeks in a row, and that proved people are not able to control themselves in the dark. The receptors’ sensitivity increases, and absolutely everything, including ordinary bread, seems unusually appetizing.
19. Do not starve
Keep the energy value of your diet above 1200 and below 1800 kcal. Both extremes are bad for the body.
20. Eat according to a schedule
Develop the habit of eating on schedule. In this case, blood sugar level is stabilized, and the body will demand food only during certain hours.
21. Do not skip meals
Do not stay without food for more than 4 hours in a row. Then you will not have time to get hungry and will not overeat.
22. Drink before meals
Before the meal, drink a glass of water – you will suppress the feeling of hunger and partially fill the stomach.
23. Put a mirror in front of you on the table
American studies show that those who are watching their reflection eat 22% less.
24. Do not forget the greens
Chew a sprig of parsley. Its bitter taste weakens appetite.
25. Start your day with cottage cheese or yogurt
It is best to start the day with yogurt or cottage cheese. People who eat 3 servings of dairy products per day, lose 60% more fat than those who simply cut the calories.
26. Follow the rule of 20 minutes
The rule of 20 minutes goes like this: if you managed to have lunch in less than 20 minutes, the brain does not have time to get the information that you are full, and continues to require food.
27. Eat fruit
If you want something sweet, regale yourself with fresh fruit. If you just want a snack, eat grain loaf or, again, some fruit: they contain fiber to satisfy your hunger for a long time.
28. Keep the refrigerator full
The refrigerator should always contain healthy food! This saves you from unplanned visits to fast food or ice cream/hot dogs vendor.
29. Beware of hot sauces
Spicy sauces and seasonings like Tabasco, chili, garlic, or pepper not only stimulate digestion, but also incite appetite.
30. Never snack on the go
Never snack on the go, standing at the stove or refrigerator, or you will eat more.
31. Eat potatoes
Contrary to the popular belief and the belief of many nutritionists, potatoes are not the worst enemy of slimness. Due to the high starch content, potato dishes longer preserve a feeling of satiety and do not let the level of blood sugar drop.
This means that you do not want to eat, especially sweet things, for a longer time. Eat boiled or baked potatoes without additives. Choose those varieties of potatoes that are not boiled soft.
32. Do self-massage
Hunger can be suppressed by self-massage: for a few minutes, press the pad of the middle finger on the point between the nose and the upper lip.
The worst enemy of appetite is garlic. Pound three cloves of garlic and pour a glass of cold boiled water over it. In a day, the infusion is ready. Take 1 tablespoon at bedtime.
34. Vegetables and meat for dinner
Vegetables with a piece of boiled meat (no later than 2 hours before bedtime) are best for dinner. Amino acids contained in meat activate fat-burning hormones during sleep.
35. Have 5 meals a day
Replace three meals with five meals a day. When feeling hungry, eat an apple, yogurt or drink kefir.
36. Apples with seeds
The seeds of a green apple contain a daily rate of iodine, and it inhibits the urge to eat.
37. After the meal, try not to linger at the table
Follow Frenchwomen’s advice and ask yourself is you are full only 20 minutes after the meal – otherwise the signal from the stomach will not have time to reach the brain.
38. Breathe deeply
You have probably noticed that when you are nervous, you want to eat. The more often we are nervous, the harder it is to get rid of hunger. You can deal with nervous tension using breathing techniques. Inhale and exhale as deep as you can. Meanwhile, count to 5 and gradually relax your shoulders and arms.
Then take a deep breath, counting to 5 again, and hold your breath for 4 seconds. Repeat the exercise for 5 minutes. Such exercises should be done 2-3 times a day or whenever you feel like eating.
39. Snack wisely
If you snack correctly, you can get rid of hunger. Some products can inhibit the body’s ghrelin – the hormone that makes us feel hungry.
Nutritionist James Kenney advises eating some strawberries or broccoli once or twice a day. Only 40-50 calories, but you will feel greater satiety than from a harmful sandwich.
40. Fall on legumes
Anyone who eats legumes 4-5 times a week loses about 1 kg more per month than those who just starve! The secret of legumes is simple: being relatively low-caloric, they contain a lot of protein and are very nutritious. You do not eat a lot, but you will be full for a long time.
41. Smell vanilla
This is the advice for those who have a sweet tooth. If you want ice cream or chocolate, vanilla scent will quench that desire without ruining your diet. It turns out to affect certain parts of the brain and is able to fool your receptors. Take anything – from a shower gel to scented candles.
42. Add volume
You can deceive hunger and fight against excess weight with higher volumes of low-calorie food. Those who drink at least two dairy or other whipped cocktails a day consume 12% less and do not feel hungry.
Why? The secret is that, whisking the liquid, we increase the volume of the final product by adding air bubbles – which, of course, have no energy value.
43. Breakfast is half of the daily ration
A person should have a substantial breakfast! Most of us leave the biggest part of their daily diet for the evening, although you need to do the opposite.
44. Mix different flavors
It is recommended to consume foods of different tastes daily – sweet, sour, salty, bitter, spicy, creamy. In a combination, they provide the body with nutrients, reduce the unhealthy sense of hunger (i.e., the addiction to junk food and overeating), normalize appetite and digestion.
45. Remember the Chinese wisdom
“Nothing is better for a slim body than sleeping with an empty stomach.”