Good day to everyone who is slimming and looking after their figure!
Probably already the majority of those seeking to lose weight know the basic rule, without which no weight loss will work: it is necessary to create a calorie deficit.
But it happens that having created even a minimal deficit (10-15%), all the same, at first, the feeling of hunger is not leaves you, especially if your body is used to receiving much larger amounts of food, more often and more high-calorie.
Judging by the comments to the articles, there are those among the readers who cannot cope with the feeling of hunger in any way. I believe that you have just started your journey to being lean on a calorie deficit.
I want to offer you 6 ways that should help you cope with hunger.
🍒And the very first and most important thing I want to propose is to balance nutrition, normalize the balance of proteins, fats and carbohydrates, paying attention to proteins. If you have enough protein in your diet, you will eat better, and the feeling of hunger will visit you less and less.
I know that not everyone follows the balance of the BJU. After all, the goal is to lose weight, and it is achieved by a calorie deficit and without counting BJU. Someone does not want to be too lazy to consider BJU and thereby balance their nutrition, someone simply does not understand how to do this.
A balanced diet is our well-being and comfortable weight loss.
🍒Choose a comfortable meal plan for yourself, focus on your daily routine, work schedule. Maybe your breakfast or dinner is too early for you? It's still a long way to lunch, but are you already very hungry and can't think of anything but food? Or in the evening, after an early dinner, you can not sleep due to feeling of hunger? Change your diet, make it comfortable for you.
I often hear: how to lose weight when you come home after 20-21 hours from work and are ready to eat everything that catches your eye, but after 18-00 you can't eat - that's what turns out either hunger and weight loss, or food.
Get rid of stereotypes! The myth has long been dispelled that after 18 hours you cannot eat. Eat when it is convenient for you, because the most important thing for losing weight is maintaining your calorie deficit.
🍒Try to banish hunger with a glass of water. If it's just a thirst disguised, then it will be quenched and the feeling of hunger will pass.
🍒 Include vegetables in every main meal for fiber that helps you feel full faster. Vegetables are low in calories, but fill the volume in the stomach.
Eating small portions is not good for everyone; you may be the type of person who will never feel full unless you eat a large portion of food.
And in order to avoid after the main meal "catch-up" with various snacks, because the signals of satiety do not reach the brain in any way - increase the portions at the expense of vegetables.
At the same time, remember that our stomach is a muscle! It stretches when food is ingested and again shrinks to its normal size, if you do not constantly fill your stomach with a huge amount of food.
“I’m not tired of repeating that we must eat slowly, no matter how difficult it is to retrain ourselves, because we are always in a hurry.
🍒Listen to yourself. Perhaps there are foods that make you feel hungry quickly. It can definitely be fast carbohydrates or fruits. A fresh apple provokes hunger in many. Try to eliminate food provocateurs by identifying them.
Always listen to yourself, identify the reasons for what is happening and fight with them.
By tradition, I will show my menu at the control of KBZHU, which helps to maintain a weight that is comfortable for me.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
This morning I slept a little (the weather is sleepy, I don't want to open my eyes at all). And so for breakfast I have something that you can quickly cook and run to work - sandwiches on homemade bread (80 g) with 15 g of butter and 50 g of cheese. Breakfast turned out to be 500 kcal.
In a reminder today, a recipe for julienne with turkey and mushrooms, as well as dummy buns:
As a snack, today I have 140 g of kiwi, 80 g of tangerine and 25 g of nuts, which I have stretched out all day. Fruits and nuts came out on 255 kcal.
I dined on stewed zucchini with onions and carrots (220 g) and baked chicken breast (165 g). Lunch at 345 kcal.
For the evening I prepared a salad of crab sticks, corn, eggs, rice and fresh cucumber (250 g my portion), seasoned with 15% sour cream (50 g) - 460 kcal.
The result of the day is 1560 kcal. B - 104, F - 71, U - 126.
What are some ways to fight hunger that help you?
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalogue of recipes.🍒Skin care.
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