How to reduce appetite

It's easy to reduce your appetite! Find out what foods, herbs and medicines will help you with this. And get 8 effective techniques to deal with bouts of evening zhor.

Eating habits are the basic factor on which the slim figure of a healthy person depends. What are eating habits? This is what a person eats, how often he eats, and also how much food he is saturated with. It is also important to consider psychological attachments. For example, if in a stressful situation a person reaches for sweets, this is likely to provoke the appearance of extra pounds over time.

The “lever” for controlling eating behavior is appetite. Moderate appetite is an indicator of health. And unbridled appetite most often pushes a person to breakdowns, which entail painful reproaches of conscience for eating in excess of the norm.

The psychology of overeating

If you do not understand the psychological causes of overeating thoroughly, then a series of diets with a subsequent return of kilograms will last a lifetime. So, if you are tormented by uncontrolled bouts of hunger, and after eating you often experience heaviness in the stomach and fatigue, you should clearly identify the reasons that make you overeat.

Unconscious habit from childhood

Paradoxically, adults often instill bad habits in children by taking care of them. For example, when parents force a child to eat strictly according to the schedule and eat the entire portion without fail - "in order to grow up healthy." Thus, the child loses a sense of control over natural appetite. The result of such hyper-custody is a person with excess weight and its attendant problems.

Food compensates for the lack of attention and love.

This reason may be a continuation of the first. After all, if a teenager is inclined to be overweight, he, as a rule, acquires complexes. Even if you still manage to defeat extra pounds with age, then it is much more difficult to cope with self-doubt, fear of public speaking, anxiety when communicating with strangers. Fullness provokes isolation and a desire to protect oneself from the outside world. Thus, the lack of attention, communication, the impossibility of self-realization - all this is replaced by food, which blocks all other needs for a short time.

Acts as a sedative

If the transferred nervous tension makes you want to eat a chocolate bar, this is a sure signal that your eating habits are leading to weight gain. Food should not be an antidepressant, and short-term pleasure is not worth having to painfully fight with its consequences later. If you want to reduce your appetite, start with the understanding that food will not solve your problems, but if you treat it the wrong way, it can aggravate them.

Food in a hurry

The process of eating food requires concentration and responsibility. That is, when starting a meal, you should understand how much and what you need. Snacking on the go, when you don’t have time to eat fully and eat more than you need, is a direct road to extra pounds. In addition, "biting" threatens with disturbances in the work of the gastrointestinal tract.

How to reduce appetite and become healthier

It has been scientifically proven that it takes 21 days to form a habit. If you have firmly decided to part with excess weight, then first you will have to get rid of bad habits, but acquire useful ones. When you manage to moderate your appetite and adjust your diet, your stomach will get used to less food, from which you will begin to lose weight. In addition, the body will experience less stress, which will preserve health and prolong youth. Set yourself a goal for 21 days to observe food discipline, and the result will not only please you, but also give you confidence in your abilities.

There are several approaches to reduce appetite. You can choose the most optimal for yourself, or alternate between them. Most importantly - do not starve and carefully listen to your well-being. If you feel weak, experience nausea, dizziness, pain in the organs of the gastrointestinal tract, disturbances in the functioning of the cardiovascular system, contact your doctor immediately.

Foods to Reduce Appetite

Folk remedies

It is important to remember that herbal decoctions should be consumed at least 30 minutes before meals.

• Burdock root. From the root of burdock, you can prepare a decoction that will significantly dull hunger. Take a teapot or other thick glass container, pour 2 teaspoons of chopped burdock root into it, pour 200 ml of boiling water over them. Capacity 15 min. hold in a water bath. Cool and drink 1 tablespoon every 2 hours.
• Nettle. The use of tea from dried nettle leaves allows not only to reduce appetite, but also due to the diuretic and mild laxative effect, get rid of the accumulation of fluid, toxins in the body. In addition, nettle has a sedative effect, which is very important if you are prone to snacking on nervous grounds. To prepare, take 1 tablespoon of dried nettle, pour 200 ml of boiling water and let it brew for 10 minutes. Drink nettle decoction as a tea or take 2 tablespoons of it before each meal.

  

• Infusion of corn stigmas. Pour 20-25 g of corn stigmas with 250 ml of water and boil for about 20 minutes. Cool, strain it and take 1 tablespoon three times a day. This will help get rid of the obsessive desire to have an unscheduled snack.
• Parsley. Parsley dulls the feeling of hunger and speeds up the metabolism. Add fresh parsley to food (for example, to fresh vegetable salads) or drink a decoction. To prepare 1 tablespoon of dried parsley, pour 200 ml of boiling water and boil for 15 minutes, then strain. Take 2 tablespoons before meals.
• Celery. Celery also speeds up metabolism and significantly reduces appetite. Add it to food and use a decoction: chop fresh celery, pour 2 tablespoons of the plant into 400 ml of boiling water and let cool. Take 100 ml each time before meals.

  

• Wheat bran. Pour 200 g of bran with 1 liter of boiling water and cook for 15 minutes. Strain, let cool. Take 100 ml of infusion three times a day.
• Flax-seed. A decoction of flax seeds gently cleanses the body, while reducing appetite. To prepare 1 tablespoon of flaxseeds, pour 200 ml of boiling water and cook for about 30 minutes. on slow fire. Take 100 ml before each meal. To improve digestion, as well as gastritis and heartburn, use flaxseed oil - it envelops the walls of the stomach and reduces appetite. Add 1 teaspoon of oil to cereals and fresh vegetable salads.
• Garlic and red pepper. For those who are not allergic to red peppers and garlic, they will help reduce appetite significantly. Garlic contains acillin, a substance that stimulates the brain center responsible for satiety, thereby reducing the feeling of hunger. Red peppers contain capsaicin, a substance that gives pepper its spiciness and reduces appetite. In addition, the consumption of red pepper speeds up the metabolism. Add garlic or pepper to your salads and you'll be able to eat much less.

  

• Ginger. Ginger root drinks are a huge success. Ginger stimulates metabolic processes, speeds up metabolism, improves digestion, regulates the level of the hormone cortisol and insulin. You can make a ginger drink and drink it hot or cold. To prepare, take 5 cm of ginger root, 4 tablespoons of white (you can green) tea, half of one lemon and 3 sprigs of fresh mint. Grind the ginger, peel the zest from the lemon, finely chop the lemon pulp. Mix the zest and ginger, add chopped lemon and mint, pour 500 ml of cold water and cook for 10-15 minutes over low heat. Let stand 10 minutes, then strain. Brew tea in a separate bowl: pour 500 ml of boiling water over the tea leaves, leave for no more than 3 minutes. Then strain and mix with ginger-lemon broth. Drink 30-40 ml of drink between meals, but not on a full and not on an empty stomach.

You can prepare herbal infusions and teas by combining different ingredients. For example, nettle, burdock root and ginger root. By adding 2 teaspoons of dried chamomile, you will get an excellent remedy that will reduce hunger and have a calming effect.

Herbs

Almost all herbs that are used to reduce appetite have a diuretic property, so it is extremely important to use them correctly so as not to provoke dehydration.

Preparations

Various dietary supplements (abbreviated dietary supplements) and appetite suppressants, as a rule, have side effects and have contraindications: pregnancy, lactation, allergic reactions. Their effect is to suppress natural hormones by influencing the nervous system. This is fraught with various negative health consequences: allergies, digestive and nervous disorders. Taking the drug is a temporary measure, which is only an auxiliary action in the process of losing weight. If you intend to get rid of extra pounds forever, it is important to change your eating habits on a conscious level.

• Sveltform plus. The instructions say that the drug reduces appetite, cravings for sweets and starchy foods, and has a diuretic effect. In the composition indicated by the manufacturer, there are: yeast with chromium, camellia sinensis (green tea), bubbly fucus, vitamin C.

  

• . The effectiveness of this dietary supplement has not been confirmed. The composition contains microcrystalline cellulose and pectin, which, due to swelling, create a feeling of fullness in the stomach and intestines. For those suffering from diseases of the gastrointestinal tract during exacerbations, the drug is categorically contraindicated.
• . The main active ingredient is, which enhances the process of thermogenesis, speeds up metabolism and suppresses appetite. Among the side effects of the drug are bleeding (including uterine bleeding), sleep disturbance, anxiety, decreased visual acuity, and a flu-like condition.
• XLS duo Slim and Shape. The composition contains cocoa butter and green tea, which speed up metabolism, as well as malic acid, apple extract, pineapple, parsley, grapefruit, fennel, black currant. The principle of action is identical to other drugs: the acceleration of metabolic processes and the withdrawal of fluid.

  

• . The preparation contains garcinia extract, chromium, fucus, vitamin C, vitamin B6, kelp. How it works: Suppresses cravings for sweets and starchy foods thanks to hydroxycitric acid (HCA), which maintains a high concentration of glucose in the blood.
• Reduxin. The main active ingredients are sibutramine and microcrystalline cellulose. Principle of action: suppression of hunger, acceleration of metabolic processes, stimulation of the production of hormones that block food cravings (serotonin, norepinephrine). Removes metabolic products from the body.
• . Main components: extracts and garcinia. Principle of action: appetite suppression, acceleration of metabolic processes, diuretic and laxative effect.

  

• . Principle of action: fiber fibers swell in the stomach, creating a feeling of satiety. Consumption of the drug suppresses food cravings, reduces the amount of food eaten, accelerates the transit of food through the gastrointestinal tract.

If you decide to take a drug to reduce excessive food cravings, consult your doctor. If there are no contraindications, strictly follow the dosage and in no case try to increase the allowable rate. If you feel nausea, pain in the organs of the gastrointestinal tract, weakness - stop taking the remedy.

During pregnancy

Remember that taking appetite suppressants during pregnancy and breastfeeding is strictly prohibited.

1. Try to eat regularly.
2. Eat more often, but in smaller portions - so that the feeling of hunger does not have time to worsen.
3. Eat more fresh fruits.
4. Try to bypass shops where you risk being tempted by fresh pastries, chocolates, etc.
5. Prepare your own healthy desserts. For example, based on natural cottage cheese.
6. If you do not have allergies, eat walnuts and peanuts without salt and spices, but not more than 100 g per day.
7. Allow yourself sometimes what you want, but stretch the pleasure, eat as slowly as possible.
8. Take care of the aesthetics of space and table setting. It is also important that the room in which you cook and eat is well lit and ventilated.
9. Be outdoors more, walk.

How to reduce appetite in the evening

If you are familiar with such a problem as an exacerbation of hunger in the evening, then use the following recommendations:

1. Eat right. Be sure to have breakfast (the morning meal should be the densest) and lunch. For dinner, it is better to eat something protein: 250 g of boiled chicken fillet and two cucumbers, 200 g of shrimp and 200 g of baked vegetables (for example, zucchini + tomatoes), 250 g of cottage cheese (5-9% fat) and 1 grapefruit.
2. If after dinner you are still drawn to the refrigerator, drink green tea with lemon.
3. Switch to some activity: get a manicure, go through the files on the computer, read a book.
4. Walk outdoors.
5. Make yourself a "royal" bath: use aromatic oils, salts, foam, herbs. It also relieves stress after a hard day.
6. Try to meditate.
7. Do 30 squats and 30 reps for ab exercises.
8. Arrange a fitting of things that you would like to fit into: this perfectly beats off your appetite and motivates you to continue the struggle for harmony.