How to reduce appetite to lose weight: all methods, psychological and physiological aspects * Crossfit

Whatever diet you are trying to pick up, often the main problem is an irresistible hunger that pounces on us at the most inopportune moment. How to deal with this - how to reduce appetite and stop now and then inspecting the bowels of the refrigerator, we will figure it out in our material.

If any of the existing diets worked, everyone around would be slim. After all, there is nothing easier than eating foods from the selected list. However, dietary restrictions often translate into undermined health, new pounds, frustration and trauma. To lose weight, it is necessary not only to change your diet, but to change your dietary habits and lifestyle. As long as food junk seems tasty and attractive, as long as a person encourages himself with food and finds comfort in it, it is too early to talk about losing weight. Any stressful situation or change of scenery, for example, on vacation, will lead to uncontrolled overeating and a return to previous forms.

There are ways that are milder for the psyche and health to take control of appetite and form a habit of harmonious healthy eating.

Psychological aspects of nutrition

In a person with healthy eating habits, appetite almost always speaks of hunger. The desire to eat appears when the body's resources are used up and you need to replenish energy. At the same time, a person clearly feels which elements he lacks.

A conscious approach to nutrition allows you to eat what you need and not put too much in your mouth.

Unfortunately, such a simple and pure natural mechanism is superimposed on a huge number of social and psychological patterns. Because of them, the connection between the body and the brain is disrupted, and we eat not because we are hungry, but because we want to calm down or simply because it is "so accepted." Understanding the psychology of overeating is the first significant step towards being lean and healthy.

In addition, overeating due to psychological aspects is fraught with transformation into an even more dangerous disease - bulimia of nervous genesis (source - "Wikipedia").

Baby patterns

In our culture, “love” almost always means a lot and tasty food. Grandma's pies, buns, first, second, third and salad at lunch. All this abundance of food becomes a symbol of health, abundance, care.

In fact, the roots of obesity, which are usually called heredity, lie in the eating habits transmitted from generation to generation. Children get used to food, frequency of meals, tastes, quantity of food. Parents pass on the gluttony scenario to their children.

Childhood injuries from previous generations can also be a problem for future generations. Thus, the generation that starved during the war always treats food with special reverence. These are the same grandmothers who are ready to feed to death.

Children may not like such overfeeding, but subconsciously they learn the connection "loves - feeds" and in the future they begin to play out such a scenario with a spouse or already their own children and grandchildren.

Compensation for attention and love

All of us, one way or another, experienced a feeling of loneliness, found ourselves in a situation where they did not like us. Each person experiences frustration in their own way. If you can successfully compensate for this once with food, the brain will remember the connection.

Disappointment in love is habitually seized by chocolates or pizza. It's a vicious circle.

Compulsive overeating leads to rapid weight gain.

Changes in body condition and loss of attractiveness lead to new frustrations in friends and loved ones. The pain of loneliness makes me buy more food. At the same time, weight becomes a kind of protective barrier from the traumatic environment.

Depressant

Fast carbohydrates have the insidious property of being absorbed into the bloodstream almost instantly and causing an endorphin surge. Sweets really make a person feel happier, more fun, calmer for a while. The psyche protects itself from stress and chooses the path of least resistance in self-help.

Consolation with a chocolate, muffin, or sugary beverage quickly becomes a habit.

But in fact, stress does not disappear anywhere, the hormones of nervous tension continue to be produced. This leads to a loss of strength and energy, apathy, and laziness.

In this state, you want to cheer up and get energy. Appetite wakes up and makes you eat more.

Unconscious eating

Snacks on the run, constantly dragging bites out of the fridge, chewing in the movies or watching TV at home all lead to rapid weight gain. At these moments, people pay little attention to thorough chewing, taste, and quality of products. As a result, more is eaten than necessary.

Plus, fast food products are always of inferior quality, high in preservatives, trans fats, sugars, and appetite-stimulating additives.

Causes of increased appetite

In addition to psychological and social factors, physiological characteristics and metabolism can affect uncontrolled strong appetite.

So, the desire to eat more than necessary appears when:

Elevated blood sugar or impaired cell tolerance to insulin.
Abnormalities in the thyroid gland.
Changes and dysfunction of the digestive system.
Vitamin and mineral imbalance.
Impaired brain function.
Chronic stress, nervous strain, depression.
Female hormonal cyclical changes (premenstrual syndrome) or pregnancy, breastfeeding.

Since many physiological causes of overeating are associated with the production and metabolism of hormones, before starting weight loss and working on appetite control, you should consult with an endocrinologist and pass all the necessary tests.

Ways to reduce appetite for weight loss

Conventionally, all ways to reduce appetite can be divided into physiological and psychological. The former are aimed at normalizing the biological clock in digestion, while the latter are aimed at creating a favorable atmosphere for weight loss.

All of them, with minor adjustments for the individual characteristics of the body, work and help to defeat overeating.

Physiology and metabolism

There are a number of foods and micronutrients that can help you feel fuller for a long time.

Reasonable approach to the composition of the diet allows you to reduce the portion and at the same time not experience excruciating hunger and weakness during the day.

To take control of your nutritional interest, you should consume:

High protein foods. Proteins are the building blocks of cells. They help to maintain a feeling of fullness for a long time and at the same time not lose muscle mass. The fact is that the muscles spend a large number of calories to maintain their work. If you lose their volume, then the burning of fat will slow down, because there will simply be nothing to spend on reserves (source - the textbook "Sports Medicine", Makarova).
Fiber-rich vegetables, seeds and nuts, legumes. Dietary fibers are hygroscopic, they fill the stomach and swell, which gives a quick feeling of fullness. In addition, they are broken down by the friendly intestinal microflora to fatty acids, which affect the appetite centers in the hypothalamus.
Solid and whole foods for snacks. The smoothie and liquid protein shakes craze has nothing to do with nutrition. The liquid moves quickly through the digestive tract, the feeling of fullness passes. It is much healthier to eat some nuts or seeds. Ideal for snacking on chia, almonds, flaxseeds, or chunks of salad vegetables. Solid foods will take longer to chew and signals of satiety will have time to reach the brain before excess is eaten.
Natural black coffee. It releases the satiety peptide YY. The smell of coffee, on the other hand, stimulates the appetite, so it is best to avoid coffee flavors at home.
Adequate amount of clean water. Sometimes thirst is able to disguise itself as hunger, without fluid the normal course of metabolic processes is impossible. Water is also needed to break down fats. In addition, our body is able to store it when chronically dehydrated.
Bitter dark chocolate. It contains stearic acid, which slows down digestion. At the same time, when buying chocolate, you should carefully study the packaging, since sometimes manufacturers add sugar or starches, milk fats to the composition to soften the taste, and this is no longer useful for losing weight.
Ginger root. Active bioflavonoids contained in ginger suppress hunger, increase immunity and vitality.
Omega-3 fatty acids. For weight loss you need fats, but the right ones. Seeds, fish, vegetable oils, avocados contain a large amount of unsaturated fatty acids, from which our body simply takes energy. Eating omega-3s can help reduce sugar cravings. Also, these substances contribute to the production of leptin, a hormone responsible for satiety.

Ginger can help reduce appetite

Psychology

In addition, in order to be more attentive to what you eat, it is worth reconsidering the way you eat.

The psychological aspects of eating are extremely important for those who want to get rid of binge eating disorder and lose weight.

So, you should get into the habit:

Put food in a small plate and eat it with a small spoon or large fork. You just want to put more food in large dishes. The serving size is proportional to the plate. During the experiments, it turned out that a person eats less with a small spoon, but the situation is the opposite with forks.
Physical activity and sports. While calorie waste will require replenishment, your serving size will decrease after exercise. The point is in the hormones that are released during heavy traffic. They suppress hunger centers in the brain and reduce appetite.
Sleep at least 7 hours. During sleep, a person produces melatonin, which is responsible for the metabolism of fats and indirectly affects weight loss. A good night's rest reduces stress levels and helps to build up enough strength for activity and vigor. People who sleep less than 6 hours double their risk of obesity.
Control the level of nervous tension and learn to manage it. The endocrine system often suffers from stress, which means that the likelihood that hormonal disruption will lead to weight gain increases.
Visualization of the benefits of products. If you have a good idea of how much benefit to the body is in each nut or chia pudding, that is, it will be much tastier. Some psychologists advise to replay the scenes of a meal with favorite, but forbidden foods in your imagination. On the one hand, such fantasy games will help you avoid eating a real cake. On the other hand, they do not allow getting rid of food addiction.
Refuse breakfast. Contrary to popular belief, breakfast is optional. Nutritionists in their studies have noted that a morning meal, especially with a large amount of carbohydrates, will lead to a jump in blood glucose, which means that by lunchtime the appetite will be brutal. If you can't do without breakfast completely, it is better to make it protein, for example, eat an egg.
Meditative food. If you eat slowly and thoughtfully, you can not only get the most of your food, but also feel full faster. It is important to immediately stop eating at the first sign of satiety. While eating, you don't need to be distracted by gadgets, conversations, not thinking about plans for the day or problems. The whole point is to completely immerse yourself in the process and your feelings from it.

Symptomatic Ways to Reduce Appetite

There are a number of methods to help you cope with an already existing appetite.

If the desire to eat came earlier than is necessary according to the schedule, or after a short period of time after a full meal, the following will help to cope with the sensations:

Dialogue with yourself. It is worth asking yourself questions whether you really want to eat or is this a way to calm down, protect yourself, and get away from problems.
Decoction of medicinal plants. You can replace a snack with a mug of warm herbal tea made from Siberian buzulnik, angelica, marshmallow or milk thistle.
Tablets and syrups that reduce appetite. Most of them have a dehydrating and laxative effect, moreover, they have a wide list of contraindications, so before taking them, you should carefully weigh the pros and cons.
Snack on appetite-reducing foods such as pineapple, grapefruit, figs. These fruits contain sugar, so the serving should be small.
Physical exercises such as breathing exercises with deep breaths and exhalations, abdominal vacuum, body bends and crunches.

Useful tricks

Weight loss is a complex and slow process. It is worth having patience on the way to harmony and health.

There are several secrets that will help turn weight loss not into agonizing expectation of results, but into a full and happy life:

Relaxing baths, self-massage, cosmetic procedures that will improve the condition of the skin, relieve stress, and help the body to lose weight more easily.
Hobbies, creativity, favorite business will allow you to plunge into the process and forget about food.
Aromatherapy with citrus, green apple and peppermint oils reduce anxiety and reduce the urge to eat.
Walks, travels, excursions in themselves require physical activity, while calories are spent slowly and pleasantly. Happy impressions, beautiful places, new acquaintances bring loneliness and gluttony out of the shell.

Diet maneuvers: foods that increase and decrease appetite

Understanding the properties and combinations of foods can greatly facilitate diet planning and allow you to eat less. If you combine foods incorrectly, you can inadvertently provoke surges in sugar or overeat (source - “Student in Dietetics and Proper Nutrition”, Albina).

The table lists foods that should be avoided and, conversely, those that are recommended to eat more often.

Interfere with overeating	Promote overeating
A combination of different flavors on a plate.	Cereal side dishes and cereals.
Hot and warm meals.	Cold meals.
Fresh vegetables, berries, nuts.	Fruit in large quantities, heat-treated vegetables.
Fatty fish, avocado, vegetable oils.	Low fat foods.
–	Hot spices, alcohol, caffeine, sugar, salt.

How to deal with your evening appetite?

In order not to break loose before going to bed:

Go out for a walk. While walking, it is advisable to breathe deeply and regularly. A good exercise is to notice changes in nature, sensations in your body, people passing by. Developing mindfulness practices will help establish a connection between the brain and the body, while breathing exercises will saturate cells with oxygen and speed up metabolism.
Chat in an interest group. It is important to surround yourself with the support of like-minded people. These can be those who are losing weight or colleagues, friends, buddies in other areas of life.
Take the time to take care of yourself. Cosmetic masks, massages, aromatic baths, body skin, nail and hair care will improve self-esteem and strengthen the intention to be attractive.