Appetite is the worst enemy for dieters.
These are intense or uncontrollable desires for specific foods, which are stronger than normal hunger.
The types of food that many people feel like eating the most are varied, but they are often the junk food Street high.
Food cravings are one of the biggest reasons people make it problems with weight loss and how to avoid it.
Here are 11 simple ways to help stop or stop cravings for unhealthy foods.
1. Drink water
Thirst is often confused with hunger and appetite.
If you feel a sudden craving for a particular food, try drinking a glass country big and wait for a few minutes. The appetite may disappear, because the body is simply thirsty.
Moreover, drinking plenty of water also provides many health benefits. In middle-aged and elderly people, drinking water before meals helps reduce appetite and from there help lose weight .
Conclude: Drinking water before meals helps reduce cravings and help with weight loss.
2. Eat more protein
Eat a lot the protein help reduce hunger and avoid overeating.
It also helps to reduce cravings, helping the body feel fuller and satisfied longer .
A study of overweight adolescent girls has shown that eating a high protein breakfast helps reduce appetite significantly .
Another study on overweight men showed that increasing protein intake by 25% calories helps reduce cravings by 60%. In addition, evening cravings also decreased by 50% .
Conclude: Increasing protein intake helps reduce appetite by up to 60% and evening snacking by up to 50%.
3. Stay away from appetite
When you feel an appetite, try to stay away from it.
For example, try taking a quick walk or taking a shower to turn your thoughts into something else. A change in thoughts and environment can help prevent appetite.
One study has shown that chewing gum helps reduce hunger and cravings .
Conclude: Try to avoid the cravings by chewing gum, walking or taking a bath.
4. Plan meals
If possible, plan meals for the next day or week.
Knowing what to eat will help eliminate temptation factors and uncertainty.
If you don't have to think about what to eat next, it will help reduce temptation and cause less cravings.
Conclude: Planning a meal for the next day or week will eliminate spontaneity and uncertainty, both of which cause cravings.
5. Avoid getting caught too hungry
Hunger is one of the biggest causes of appetite.
To avoid being too hungry, eat regularly and keep healthy snacks close at hand.
Getting ready and avoiding prolonged hunger can help prevent cravings altogether.
Conclude: Hunger is the biggest reason for appetite. Avoid getting hungry by always preparing nutritious snacks.
6. Resist stress
Stress can cause appetite and change eating habits, especially in women .
Women who were stressed showed that they ate more calories and felt more appetite than women without stress .
Try to minimize stress in your environment by planning ahead, pondering and slowing down.
Conclude: Stress can cause appetite, leading to eating and weight gain, especially in women.
7. Use c keen Export of spinach
Spinach extract is a "new" functional food on the market, made from spinach leaves.
It helps slow down digestion of fat, increases hormone levels to reduce appetite and hunger, as substance .
Studies show that taking 3.7-5 grams of spinach extract during a meal helps reduce hunger and appetite for several hours .
A study in overweight women found that taking 5 grams of spinach extract each day helped reduce appetite chocolate and high sugar foods 87-95% .
Conclude: Spinach extract helps to prolong the time of fat digestion, increases hormone levels to help reduce appetite and hunger.
8. Practice how to concentrate on eating
Eating and drinking are eating in mindfulness, a kind of meditation related to food and eating.
It teaches us how to develop awareness about eating habits, emotions, hunger, appetite and body sensations .
Eating focuses on how to distinguish between craving and true hunger. It helps to choose reactions instead of non-thinking or impulsive actions .
Concentrated eating involves attention while eating, eating slowly and chewing well. It is also important to avoid distracting things like TVs or smartphones.
A 6-week study in people who had insatiable appetite showed that eating and drinking focused on eating reduced their appetite from 4 to 1.5 times a week. It also helps to reduce the severity of this diet .
Conclude: Concentrated eating involves learning how to recognize the difference between real cravings and true hunger, helping you choose your reaction.
9. Get enough sleep
Most appetite is affected by hormones that change throughout the day.
The lack of sleep disrupts this change and can make the appetite adjustment less active and cause a strong appetite .
Studies support this, they believe that people who are sleep deprived are 55% more likely to be obese than those who get enough sleep .
Therefore, good sleep is one of the most powerful ways to help prevent appetite.
Conclude: Lack of sleep disrupts the normal fluctuations of hormones that cause hunger, leading to appetite and controlling hunger.
10. Eat on time
The hunger and lack of essential nutrients can all cause food cravings.
Therefore, it is important to eat at the right time. In this way, the body will be provided with the necessary nutrients and not hungry immediately after a meal.
If you feel craving for snacks after a meal, be sure to eat the food healthy . Choose whole foods, such as fruits, nuts, vegetables or nuts.
Conclude: Eating on time helps to prevent hunger and cravings, while ensuring your body absorbs all the necessary nutrients.
11. Don't go to the supermarket when hungry
A grocery store is the worst place to go when you're hungry or your appetite.
Firstly, these places offer a lot of food we can think of. Secondly, supermarkets often put unhealthy foods right in their eyes.
The best way to stop your appetite when shopping is to eat it well before you go. Never go to the supermarket when you're hungry.
Conclude: Eating before going to the supermarket helps reduce the risk of impulsive shopping.
The appetite is very common. In fact, more than 50% of people often feel hungry .
They play an important role in weight gain, food addiction and insatiable eating .
Being aware of cravings and triggers will help avoid them more easily. This also makes eating healthier and losing weight easier.