Every person is familiar with the condition when crowded heavy
the stomach “says” that it is time to crawl out from the table. In such
moments most of us want to lie down and lie down – relax.
I used to have this, however, at one point,
lounging on the couch with my mind clouded after a hearty lunch, I
thought: “Why is it so hard?”. After all, in theory, the food should
give us strength, not take them.
It turns out that this particular “clouding of the brain” and relaxation
all those people who “seize” their problems are striving. More
Moreover, this state is akin to drug intoxication, and causes
the exact same dependency, only it is called food
Getting rid of food addiction is not easy. If you start
refuse food abruptly, you expect abstinence, which may
become a heavy challenge for the psyche and stress for everything
organism. Therefore, it is better not to make sharp “body movements”, know
that everything should be smooth, painless and pleasant – just so you
be able to stop overeating, develop and strengthen healthy food
Down with the diet, in the usual sense of the word!
If you have a certain experience in losing weight, you probably already
realized that any “losing weight” diet – this is the path to nowhere. More
the harder the diet is, the more deplorable the state of your body
after its completion, and the more kilograms you later
will type. This is how our body works: not understanding what it is doing
the owner, and why did the habitual nutrients suddenly become
to do much less, at the end of the “famine” he begins
actively stock up “for a rainy day.” It is for this reason that after
each diet, those extra pounds always come back, taking
with a few friends.
That is why you should not dramatically change the diet. To start,
try reducing the portion size and increase the amount of raw
vegetables, fruits and herbs, at least, up to 60% of your diet. So what
concerns exceptions and limitations – discard (if possible) from
industrial products. That is, from all that
sold in finished packaging – semi-finished products, sausage, sweet
candy bars and stuff. If this is not possible – read
carefully what they write on the labels and try not to use
products with trans fats and combinations in the composition of the product more
three chemical additives with an index E.
Итак, как же можно достичь пищевой умеренности?
To learn moderation, in terms of your own appetite,
you need to start listening and hearing your true needs,
restore lost contact with your body so that
understand when you have a state of real physiological hunger,
and when the false emotional.
First you need to understand that food is not entertainment and not
a way to solve psychological problems, and fuel to maintain
of life. Food we need, above all, to restore our
energy charge. It can and should be healthy, tasty,
rich in microelements and vitamins. But she should not be
superfluous. And should not make you feel heavy or
If you eat because you experience a physiological feeling
hunger means you need food since it’s time
�“Recharge” to be able to function actively
farther. If you eat in order to “hide” from some
emotion means you’re not hungry, and you need food as a
You need to learn to understand and share these two feelings.
hunger and satiety.
Вот, 4 правила, которые помогут вам оценить свои ощущения
and deal with their attitude to food.
Rule No. 1. Physiological hunger and emotional hunger – between
they have a difference
To feel physiological hunger, you simply
Do not eat for at least four hours. I guarantee you that by
after this short period of time nothing extraordinary
you just will not happen.
Symptoms of physiological hunger:
* Weakness, dizziness, easy “hungry” nausea;
* Strong appetite, and headache occurring on this background;
* Loud sound from the stomach;
* Reduced mood and irritability.
Remember: if you want to eat, and you have all these
symptoms, it means that you have a physiological sense of hunger, and you
can and should eat. If these symptoms do not, then your
emotional hunger, that is, false, and you are quite able to go
past the food.
Rule number 2. Feel the taste of each piece eaten.
I want to pay special attention to this point. Oddly enough
but in most cases we do not eat in reality, but in our
imagination. Many of us think that a huge piece of cake
decorated with bright margarine rose is the height of pleasure. But in
In fact, we quickly swallow this piece, absolutely not
managing to taste it. We enjoy the thought of eating
cake. However, if you start chewing slowly this
�”Culinary masterpiece”, fixing in the mind all your feelings in different
частях рта, то очень скоро поймете, что торт this — самый
ordinary that it turns out to be too cloying, fat and
It leaves a disgusting “salinity” on the palate and tongue. Plus to
Everything, you already know that the whole “pastry” – terribly harmful.
Catch and capture all these sensations in your mind and ask yourself
this time is already sober: is it necessary for you to eat the whole one more
a piece of this fancy cake? And stop.
Rule number 3. Life is good, if you eat slowly—
Our brain does not receive the saturation signal immediately. Minimum time
through which you will be sure that you have eaten – this is 20 minutes
from the beginning of the meal, regardless of the amount of food you
managed to stuff myself. Some people have a saturation threshold.
�”Pushed” as much as 40-50 minutes – it all depends on the individual
features. Now imagine if you are used quickly
absorb food, how much extra food you can cram into
this промежуток времени.
Make a habit of eating slowly and calmly, not on the run.
If, for some reason, you sometimes can’t do it –
Try to finish the meal with a slight feeling of hunger. Not
worry – it will take some 10-15 minutes, and your feeling
saturation will surely overtake you.
Rule number 4. In time, “pause”!
When eating, stop and listen.
your feelings. Rate your condition, maybe feelings of hunger already
Criteria for evaluation:
* “I can eat another half of a piglet”, – you can continue
* “I haven’t quite eaten yet,” are you sure?
* “I will easily stop eating right now,” is excellent, and
* “I already ate, but I can pamper myself with something delicious” –
stop and save tasty food for the next meal;
* “If I push something else into myself – I will just die from
gluttony! ”, you again overeat.
So, if you feel that you have already eaten normally –
stop now At this stage, you just need it. In the end
In the end, you can eat another piece of chop or cake.
Well, if you realized that once again they could not resist and overeat
– do not reproach yourself. Just try to make it longer
break until the next meal – your task is to feel
real feeling of hunger.