Losing weight and getting in shape are very difficult tasks to achieve when your body is convinced that it needs a lot of food.
The reality is that consuming a lot of food will sabotage, totally, your health goals and could bring you hormonal imbalances, heart diseases, cancers and several others like insulin resistance. So, you’re wondering, why does my body think it needs a lot of food?
This is due to what we call automatic and unconscious habits, actions that we carry out day by day without realizing it. But, the good news is that these habits can be reprogrammed to replace unhealthy tendencies and convince the body that it needs less food.
Begin to follow these simple steps, keep them for 90 days to consolidate new habits, and you will be on track to convince your body to eat much less.
1.How to convince your body that you need to eat less?
To convince your body that you need less food you must learn to control the portions and choose what you will eat better. Do the following to achieve these two things:
1.1 Monitor the calories you consume
Monitor the number of calories consumed per day is very important. Failure to do so greatly increases the chances that the daily intake of food exceeds, by far, the caloric needs.
To do this, create a record of all the meals, snacks and liquids you consume per day. This will give you a good idea about whether you are consuming too much or not.
It is important to stay honest and record everything that is consumed , even if it is a hamburger at midnight. To help you, there are many applications that can help you.How to monitor calories to eat less
1.2 Eat a protein breakfast
Most people eat a high-carbohydrate breakfast, such as a sweetened cereal or sweet bread. This increases the level of blood sugar and insulin spikes at the beginning of the day. After the peak, there is a strong slump that will make you feel irritable and want lots of food. When you realize you have already eaten a cookie with a frappuccino full of sugar.
The best thing you can do is start the day with a breakfast full of protein . This will help you control the subsequent intake of snacks with foods high in fat or high in sugar.
Eating a breakfast rich in protein such as eggs or Greek yogurt will reduce cravings and general levels of ghrelin .
1.3 Increase fiber intake
Foods rich in fiber, such as oats, usually fill the stomach quickly and keep it satisfied for a long time.
Eat smartly to eat fewer calories
1.4 Order food intelligently
When you eat at work or go out to eat at a restaurant, beware of empty calories that offer little or no nutritional value.
To control the cravings, while waiting for the main course, ask for a small salad or soup; with this you will avoid eating some bread or other food that does not suit you.
Green leafy vegetables are high in fiber, so they help you feel satisfied with fewer calories. In case of ordering the soup, try a lentil or miso; these will fill your stomach with low-calorie liquids.
With all this, you will probably eat much less in your main meal and consume less total calories.
1.5 Keep your body hydrated
Always ask yourself this question: am I hungry or just thirsty? The dehydration can encode signals the hypothalamus (which regulates hunger and thirst signals in the brain).
You may only need a little water, but the brain asks for a chocolate bar. For this reason it is advisable to drink water throughout the day , between meals and especially when you feel like chopping sweets.
1.6 Decrease the amount of salt you consume
Eating very salty can dehydrate you and make you feel as if you are hungry when in reality you are not.
2.How to avoid consuming more food than necessary?
If you make sure you create and maintain an environment that promotes healthy tendencies you can avoid consuming more food than necessary. Prepare your environment as follows:
2.1 Do not eat for stress
In many opportunities there is the temptation to eat to reduce the stress we suffer during the day. If you find yourself chewing on chips or pretzels, it’s probably not the food itself that you crave. It may have more to do with stress, anger or other emotions.
To solve that you can change the processed foods for carrots, radishes or an apple. These foods are much less addictive than salty, sweet and processed junk foods; They contain fewer calories and have many more nutrients.
2.2 Keep the pantry full of healthy food
Many times we keep food in the house for guests and children. However, sometimes it is difficult to maintain discipline and avoid eating some candy or highly processed food. To avoid this, it is best to look for healthier alternatives for your children and visitors. Avoiding temptation should be your priority.
Non-starchy vegetables are a very good alternative because they are known as “free foods”. These can be eaten without adding calories. For example, did you know that more calories are needed to consume a branch of celery than are actually in celery?
2.3 Plan your meals in advance
Planning the meals that you will consume day after day will help to strengthen the habit of eating in a healthy way. For example, if you are going out to dinner, try to consult the menu and the nutritional information, in advance. This can help you choose a healthy dessert instead of a highly calorie pizza.
2.4 Ensures a good sleep
One study found that subjects who had less than five hours of sleep at night had elevated levels of lipids (called endocannabinoids) in their bodies. These molecules are responsible for making us eat foods that taste good and give us pleasure.
To avoid this, sleep at least 8 hours a day to regulate lipid levels and you can face the temptation to consume highly processed food.
3.How to control your mind to eat less
Our mind plays a very important role when we talk about convincing our body that it needs less food. For this reason, apply these psychological tricks:
3.1 Buy small plates
According to various researches, people serve one-third more ice cream when they are given a larger bowl and half when they use a larger spoon. So, use small plates and cutlery, so you’ll trick the brain into thinking you’re eating more than you’re actually doing.
3.2 chewing gum
Many people say that chewing gum can help feel full, as if they had eaten. That is why chewing gum without sugar is a guilt-free way of keeping the jaw busy and making the brain believes that we are eating.
3.3 Eat with the wrong hand
When eating with the non-dominant hand (eating with the left hand if you are straight, for example) makes you eat, on average, 30% less. Use this to your advantage!
According to several studies, the brain takes about 20 minutes to learn that the stomach is full. For this reason it is ideal to eat slowly and thus create the opportunity for our brain to receive the message.
Most of the world’s current diseases are caused by excess food and gluttony. For this reason it is increasingly common to hear phrases like “eat less and live longer.”
Convincing the body that we do not need a lot of food can be complicated at first, but once we create the habit it will be easier to reach our goals in relation to health and weight.
It’s possible! With these actions in mind, you will discover that you eat fewer calories practically without you noticing. If you need an extra push, try intermittent fasting. After 16-20 hours without eating, the stomach will shrink a little and, when eating, you will feel full much faster.
Related Wiki Link: Healthy Diet benefits