Long gone are the days when the mother-in-law judged her industriousness and efficiency by the appetite of the bride: “The better she eats, the better she works.” However, these predictions did not always come true. Very often gluttonous girls turned out to be lazy, and vice versa.
Today, when a healthy lifestyle is in fashion, overeating and excessive appetite are not a virtue, but rather a disadvantage. Not only does a too heavy lunch or dinner cause a feeling of heaviness in the stomach, the burden on the digestive system increases, food is absorbed worse; it also became almost indecent to be too pompous.
So we sit down on cruel diets, exhaust ourselves with curative starvation and complex physical exercises. And we lose weight, we lose weight, we lose weight…
Do you know what is the most difficult thing in the difficult task of losing weight? No, do not throw off the last extra kilo when the first ten are overcome and the ideal weight is almost taken. No, do not pass with an indifferent expression on your face past the confectionery department in the store and smile at the seller with the courage of the Young Guard heroes: “I’ll have a head of cabbage and a bag of oat bran.” The most difficult thing is to keep a slim figure for a long time.
Anyone who has been on a diet at least once in their life knows the eternal feeling of hunger, even at night they sometimes dream of food. And when all the torment is over, and we are slender and beautiful, we happily try on new clothes a size or two smaller than we wore before, right now it is important to eat right and DO NOT OVEREAT!
After all, we don’t want to, sighing heavily, go through our wardrobe in search of a looser skirt and a dimensionless sweater that hides the fat that has appeared again from nowhere!
Reason one – improper, irrational nutrition.
The second reason – tired unhealthy body.
The third reason can be psychological.
Separately, it should be noted “hasty” reasons for overeating.
Reasons that are well described in the fable “Demyanov’s ear”.
And the last reason for overeating – reduction of physical activity and business activity while maintaining the same nutrition.
Now that you know all about the causes of binge eating, you can understand why it’s so hard for you to resist an extra (absolutely extra) piece of chocolate cake or an impressive hamburger. What to do? How to curb the brutal appetite? At one time, Ostap Bender wisely remarked: “Do not make a cult out of food!”
one) Consume more energy food rich in vitamins, microelements (fruits, vegetables, salads, nuts, seeds, honey).
2) Start your meal with a raw food like lettuce. As a result, digestion and assimilation of food will occur better and faster, and saturation will come from a smaller amount of it.
3) Eat slowly, without rushing, chewing your food thoroughly. As a result, you will be able to get enough of 1.5-2 times less food.
4) Take food in your mouth in small portions, this ensures its thorough wetting with saliva, good conditions for thorough chewing and better splitting of saliva by enzymes.
5) Get up from the table with a slight feeling of hunger. It should be remembered that saturation through the blood begins approximately 30 minutes after the start of a meal.
6) Find an interesting business or acquire a circle of good friends. At the same time, the emotional sphere will become filled, you will remember food only with a feeling of appetite, and not looking at the clock.
7) Focus on proper daily nutrition, for this, eat on a schedule and do not skip meals, so as not to create strong feelings of hunger, which can lead to subsequent overeating.
eight) Try not to lengthen the periods between meals and plan what to eat next time and where to eat it; if necessary, take food with you.
nine) If you feel very hungry, it is advisable to divide the meal into two stages with an interval between them of at least 30 minutes. After pausing after the first meal, you can determine the real need for the next meal.
ten) Learn the basic principles of a healthy diet, including food compatibility.
eleven) Eat in a pleasant environment, in a good mood, not in a state of stress, otherwise food will become a way to distract from an unfavorable state of mind.
12) Eat food without distracting thoughts from food. At the same time, it is even advisable to meditate on the positive, healing effect of the food you eat.
thirteen) Eat more of the same food at one meal. For example, in a one-time diet, include either one dish, or foods that go well together and complement each other: protein foods with any greens and vegetables, or starchy foods with greens and vegetables. With such nutrition, saturation comes from a smaller amount of food, and it is absorbed much more efficiently.
fourteen) Do not drink water or other liquids during or immediately after a meal. As an exception, it is allowed to drink warm water if there is a feeling of food getting stuck in the stomach.
fifteen) Eliminate or limit sugary foods as much as possible; limit the consumption of potatoes, wheat, corn and products made from their flour (bread, buns, muffins), as well as crushed cereals due to their unpleasant effect on blood sugar levels and subsequent hunger.
sixteen) Perform bowel and liver cleansing. As a result, the absorption of food will improve and the need for food will decrease by 20%.
Take a walk, preferably in the air, in nature. During the walk, first perform smooth, then more vigorous movements, including sipping, accompanied by active abdominal breathing. Connect straightened arms above your head, stretch up, for several minutes do tilts of the upper body to the right and left. At the same time, the digestion of food will become more intense and its evacuation from the stomach through the digestive tract will accelerate. Move, but do not sit or lie down until the feeling of heaviness in the stomach disappears: lying down and sleeping with a full stomach contribute to the formation of stagnant zones in the body.
Massage the index fingers of the hands, and also interlock the index fingers bent with hooks and pull them in opposite directions. Such massage and movement activates the functions of the liver.
Singing, pleasant conversation at the table and dancing help to speed up the digestion of food.
Under the influence of strong positive emotions (elevation, joy, good communication), food eaten in excess of the norm is digested faster and better absorbed, without leading to negative health consequences.
If a lump of food is stuck in the stomach, it is recommended to drink tea or other warm, unsweetened liquid.
In the evening, after overeating, you can take an enema to ease the work of the gastrointestinal tract and drink some pleasant liquid, such as a fermented milk product, juice or herbal tea. In the morning it is advisable to drink a glass of cool water, you can with honey, and do a warm-up with turns, bends, sips, i.e. with muscle strain, especially the abdominal muscles. Further, it is useful to take a contrast shower, followed by intensive rubbing of the body.
For breakfast, it is good to eat liquid or semi-liquid food, such as porridge. After breakfast, you need to take a walk for at least 20-30 minutes so that the food moves better through the digestive tract and works like a piston to expel yesterday’s excesses.
Drink plenty of fluids throughout the day and eat plenty of fruits and vegetables. Raw plant foods, especially vegetables, act like a whisk to help cleanse the intestinal walls.
We hope that now your chances of maintaining a slim figure and good health will increase!
