The data of the Institute of Nutrition indicate that obesity has become a global problem of the modern generation, which is observed in 15% of men and women, both young and old. The main cause of the disease lies in the increased excitability of the nerve center, which is responsible for the regulation of appetite. Here are 8 simple guidelines to help you get slimmer.
Tip 1. Eat more fiber
get a slender figure
During the day, foods with a high fiber content (cabbage, legumes, grain bread, prunes , seeds , berries, vegetables with unpeeled peels, greens, etc.) should predominate . Fiber improves digestion, which helps the body naturally detoxify. It will also help remove cholesterol. But you always need to remember about a sense of proportion, since an excess of fiber can have the opposite effect - weight gain.
Tip 2. Get enough sleep
Lack of sleep is the cause of depressed mood and fatigue, and this is a direct path to increased appetite and, as a result, overeating. It is necessary to devote at least 8 hours of sleep a day. Of course, sleep is not able to burn fat, but it can save you from "tired" blue circles under the eyes and a few tasty, but harmful foods at lunchtime.
Tip 3. Drink plenty of fluids
It is important to follow one simple rule: drink 2 glasses of water a quarter of an hour before meals. Firstly, the water will fill the stomach, so the feeling of fullness will come very quickly. Secondly, after eating, the feeling of hunger will not appear for the next 3-4 hours. Few people know that we often confuse hunger with thirst, and the reason lies in the closely spaced centers that are responsible for these needs. Consequently, we are more likely to feel thirsty when it seems to us that we want to eat. As a result, we snack on another sandwich, and instead of quenching our thirst with water, we gain the hated kilograms.
Tip 4. Bitter chocolate
1-2 wedges of dark chocolate will help cope with a strong appetite, but you need to eat them before the main meal. Even such an insignificant meal gives a signal to the brain about the entry of food into the body (and, therefore, a certain amount of calories). This signal enters the brain through receptors located in the oral cavity, so the desire to eat a lot quickly disappears.
Tip 5. Don't forget about exercise
If you have an uncontrollable desire to eat something - go in for sports, for example, jogging . It is enough to take only 10 minutes to exercise. They contribute to an increased release of adrenaline, which supplies the consumer cells with fatty acids from the already existing fatty accumulations, which must be eliminated.
Tip 6. Consume more fresh, natural foods
Any meal should start with raw foods such as fresh vegetables or salad. The process of assimilation of more nutritious food, thanks to this, will occur much faster, and the feeling of fullness will not keep you waiting.
Tip 7. Take a walk in the fresh air more often
If you look out the window and take 10 deep breaths, then you can forget about food for at least an entire hour. The blood is enriched with oxygen, saturating cells with it, and this helps to reduce appetite.
Tip 8. Brushing your teeth
On a subconscious level, brushing your teeth right after dinner will keep you from wanting to eat something tasty, since it was the last meal of the day.