Contents
Organizing meals during the day
It is preferable to organize a schedule for meals during the day, so that the feeling of hunger decreases until later, and it is necessary to start with breakfast and diversify with proteins , carbohydrates, and healthy foodstuffs, and then eat lunch and dinner, taking care to eat light meals during the day, thus reducing the feeling Hungry. [1]
Changing the stereotype
A person should change his own thoughts, and he believes that it is not possible to obtain food always and at any time, and that he is strong towards his desire to eat, as studies have proven the relationship between the mind and food, where the psychological factor with the biological factor affects the individual's special skills in Eating or refusing to eat. [2]
Drinking water
Often times an individual feels hungry because of dehydration, so drinking water can reduce the feeling of hunger, and drinking a cup or two of water before snacking is considered a factor to contribute to reducing the amount of food , [2] so it is preferable to drink a cup of water. Then wait for a few minutes, and then decide whether or not he really feels hungry, and it is indicated that it is necessary to ascertain the reason for his feeling of hunger, as it is possible that the reason for his feeling of hunger may be due to fatigue, tension, or daily habits. [1]
Eat slowly
You can feel full after eating for a period of twenty minutes, especially if you eat slowly, but if you eat quickly, it will be difficult for the brain to sense the signals of satiety, which leads to eating more than the necessary amount during the day. [2]
Follow the hunger scale
It is preferable for the individual to know the real signs of hunger and the need for nutrition, as he can use the hunger scale before eating in order to help him determine the real needs for healthy food . The scale usually consists of several stages, namely: [3]
- Severe hunger: This condition is very dangerous, as the individual feels slight dizziness, and disorders caused by low blood sugar due to lack of food.
- Hunger: The individual feels a state of mind in which he enters into thinking about food a lot, and this condition can cause a person’s danger.
- Moderate hunger: The stomach makes strange noises at this stage, and this is the right time to eat.
- Satisfaction: This condition begins with the individual not feeling hungry, nor feeling full at the same time.
- Fullness: This stage appears when you continue to eat unnecessary food, which leads to his bloating.
- Satisfied: signs of discomfort and a burning feeling in the stomach appear at this stage.
References
- ^ A b SHELLEY FROST (3-10-2017), "Ways To Do Not Eat In The Middle Of the Night The" , Www.livestrong.com , Retrieved 28-11-2017. Edited.
- ^ A b t of Jamie Logie, "6 Ways To Avoid the Overeating During The Holidays" , Www.lifehack.org , Retrieved 28-11-2017. Edited.
- ↑ Heidi Reichenberger McIndoo, RD (16-12-2011), "6 Ways To Stop Overeating" , www.prevention.com , Retrieved 17-12-2017. Edited.
