One of the most common factors contributing to body weight gain is actually eating more food than the body needs. We should also be alert to other triggers that bring about "pseudo-hunger", which also have an inescapable responsibility for our unconscious "overeating disorder."
Now, let's find these diet traps together:
1. Not getting enough sleep
Lack of good and adequate rest will stimulate two "pseudo-hunger" reactions of the body: energy shortage and disturbance of appetite hormone secretion. Guaranteeing 8 hours of sleep at night is the easiest and most effective way to avoid excessive diet.
If the sleep time cannot be satisfied, then some natural energy foods are needed to supply the body with the needs, such as fresh fruits, complex carbohydrates and lean protein.
2. The medicine taken may cause hunger
Some medicines contain small amounts of steroids that can stimulate the body's hunger. Therefore, if you have eaten a normal meal, then you must ignore the exaggerated hunger caused by drugs. Instead, chew gum, drink a cup of hot coffee, or brush your teeth.
You need to take this steroid medication for a long time. You may wish to turn to a dietitian to help you develop a reasonable diet plan.
3. Thirsty or dehydrated
The symptoms of dehydration (sleepiness, lack of energy) are very similar to the symptoms of excessive hunger, which will make you think you need to add food to increase the energy required by the body.
Before eating, it is best to drink a large glass of water or a cup of herbal tea, and then wait for 10 minutes to let the body's hunger signal readjust itself-this approach can block the body's calories by hundreds of calories.
4. Because "it's meal time"
Because of its unique regularity, the human body can prevent us from starving too much, which can lead to overeating, and at the same time listen to and obey the hunger signals from the body.
When you sit down to prepare for the next meal, ask yourself: "Am I really hungry?" If the answer is "no", either reduce the weight or postpone the meal time by one hour.
In addition, there are some similar situations. For example, in flight, we will provide food at a fixed time according to the aircraft to "arrange" our meal time. The countermeasures that can be taken are: pay attention to the length of the flight, and determine the amount of food you need according to this point. At the same time, take advantage of the free beverages provided on the plane, because if the food intake is not enough, it will cause dehydration symptoms caused by hunger.
5. Smell or see food
It is easy for people to tend to rely on the body's feelings to eat, rather than the needs of the stomach. When smelling or seeing food, they often drool, because the taste or visual presentation of the food stimulates appetite. And a straightforward response is: don't look at it, don't think about it.
6. Exhausted
Especially after sweating and exhausting, there will be a very hungry feeling. But in fact, a tired body state does not mean that you need extra calories, but just add some specific nutrients to the body-you can choose chicken or other lean meat, and you can also choose brown rice or other whole wheat cereals, too Fine and complex carbohydrates, such as exquisite snacks or white bread, will only make your body energy exhausted quickly. Proper diet choices after exercise will allow the body's energy to recover faster and be able to fight hunger longer.
7. Eating too fast
In order to avoid the sudden attack of hunger after a meal, be sure to remember this advice: slow down eating, after eating each bite of food, put down the knife and fork or chopsticks to create empty time; choose delicious, can bring Food to satisfy satisfaction; every meal must be accompanied by fat, protein and carbohydrates. If you still feel hungry, then try a drink brewed with mint leaves, which can help fight your appetite.
8. People around are eating
When one of them overeats, others often follow suit, ignoring control over food intake. To avoid this "blind imitation effect", you can quickly assess your eating habits in your heart. If this does not work, you can evacuate the food scene full of temptations. And what is the most safe way? Let yourself be a role model for the people around you, and their waistline will surely be grateful to you. If obesity is contagious, healthy habits are no exception.
9. You drank alcohol
Alcohol will weaken people's defense mechanisms and eat before you order wine, beer or cocktails. In order to avoid overeating the next day, especially drinking a lot of alcohol the night before, be sure to drink as much water as possible to supplement the water consumed by the body.
10. You are too stressed
Studies have shown that when a person realizes that he is under stress, he tends to tend to high-fat, high-salt or high-sugar foods. Not only do these foods look encouraging, they also make it easier to please people with stress. But this is not exactly the same as the emotional diet. Before buying high-calorie foods, think about other ways to reduce stress.
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• Drink a cup of tea. Tea has a certain effect on regulating the level of human stress hormones. Because the ingredients of tea affect the neurotransmitters in the brain and ultimately reduce the blood pressure levels caused by stress hormones.
• Eat some nuts. Nuts have the two most important nutrients that support the production of serotonin. Among them, almonds are especially rich in B vitamins, zinc, vitamin E and antioxidants that fight off stress.
• Rub your ears. The ear is a very delicate organ, and you can immediately release pressure and tension by simply rubbing your ears with your hands.
• Smell essential oils. Essential oils that have been shown to release stress include: lavender, melissa, chamomile and geranium. You can put a few drops on the cotton ball, or put it closer to yourself.
• Eat a tablet of vitamin C. Vitamin C can reduce the level of stress hormones in the body's blood, thereby alleviating the body's stress response. Experts suggest that the amount of 1000 mg is the most effective.
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