Only the person decides to switch to dietary food, as if the whole world seems to rebel against his will: he lures the contents of a kitchen refrigerator, erects barricades from “snacks” in shop windows, teases food advertising on TV, attracts with the aromas of fast food on the street. As a result, we often eat not what we would like. However, the human consciousness, and after it, the body “dances to the tune” of hunger, being not so much a victim of circumstances, as if remaining hostage to certain habits.
Owners of extra pounds, who seriously decided to tidy up health and body shape, as well as those who have already managed to lose weight, reviewing the menu and gathering their will into a fist, must realize that effective, prolonged weight loss is possible only with a revolutionary change in vicious eating behavior.
Sustained weight loss is not possible if a person, battling with overweight, cuts off his usual diet, violating the optimal ratio between essential nutrients.
For example, refusing to consume fat or going on a keto diet and severely limiting the proportion of carbohydrates in the menu, it is impossible to give everything necessary for the proper functioning of organs and systems and for … happiness. Exactly!
It is unlikely that anyone will be able to fully rejoice in each new day, if only cucumbers and celery rest on its plate yesterday, today and tomorrow.
Deprived of proteins, fatty acids and other important substances, the body will strive at all costs to reclaim what has been ruthlessly taken away, complicating life with various psycho-emotional disorders, inflaming the appetite (in general) and the obsessive desire to eat the "forbidden fruit" (in particular ).
Hormonal anti-slimming storms
Each of us bears the burden of care. The weightier it is, the harder it is to rearrange the legs, the “meaner” feeling of hunger, forcing the wolf to return to work from yesterday’s pasta, prompting it to empty the frying pan with fried potatoes around eight o'clock in the evening, pushing it to the breadwinner at night.
This is because chronic psycho-emotional stress, mental exhaustion and physical exhaustion provoke bursts of production of the ghrelin hormone responsible for appetite, and inhibit the production of its antagonist – leptin, which is an indicator of saturation.
The same effect on the body produces a prolonged lack of sleep. No wonder the companion of chronic sleep apnea is obesity. Patients who are diagnosed with numerous stops in their sleep during sleep, unconsciously compensate for the lack of proper rest with food, experiencing attacks of wild hunger during wakeful periods.
The more ghrelin and less leptin is circulating in the blood, the more unbearable the desire to urgently send something fatter, more conspicuous to the stomach, so that the brain, which needs emergency help, quickly got nourished. Unfortunately, if at a certain moment the accumulated fatigue turns out to be an overwhelming burden, despite the trained strength of will, the stressful effect goes off scale, sometimes even the most loyal followers of healthy lifestyles forget about weight loss, pushing healthy habits formed over the years conscious work on yourself. The brain wins, at the subconscious level forcing the body to follow the instinct of self-preservation.
Habit of snacking on the go
The dynamic life of a modern person often leaves no opportunity to fully enjoy quality food. Even a healthy meal, we sometimes swallow on the run, and not having time to feel the saturation, driven by relentless hunger, after we send the next batch, and then another one … And so – without end.
Back in 2015, English scientists conducted an interesting study. Female volunteers from the same group received a bar-muesli to eat it sitting, perhaps even while watching a television series or a favorite TV show, the main thing – slowly, with a straightforward arrangement. The participants of the other group received the same “surcharge” to the daily menu, only “swallowed” their grain energy “batteries” on the run, for example, on the way to work or to the gym.
As a result of the analysis of the objective state of the experiment participants, the scientists came to the conclusion that snacks of identical calorie content on the move not only preclude effective weight loss, but also provoke an increase in overweight. The trouble is that one eating disorder gives rise to the following: after a bar-muesli, an ordinary chocolate bar follows, followed by a bag of snacks, then a glass of sweet soda, ice cream, chips, etc., all day long filled with the feeling of hunger, growing from one snack to another.
Therefore, instead of a bad habit of mindlessly snacking while running, stuffing everything indiscriminately (both useful and harmful), you should develop a tradition to eat healthy food while sitting, ideally at a beautifully laid table, using not only hands, but tableware.
A well-known fact: it takes about 20 minutes from the beginning of the absorption of food until the arrival of a feeling of fullness The body needs time, not only for food to fill a certain part of the stomach, but also the nervous system has time to send the appropriate signal to the brain that the necessary food has arrived, and he, in turn, gave the command "hang up", appeasing his appetite.
And the more time it takes to deal with the dish, the faster the feeling of fullness will be achieved. Therefore, it makes sense to exacerbate the task artificially, armed with a breakfast, lunch or dinner, with the help of which it will be more difficult to eat “first, second and compote”:
a teaspoon – for soup;
knife and fork – for meat or fish;
chopsticks – for pasta and pilaf, etc.
The meal time will be lengthened, the amount of food eaten in a certain time period will decrease, which means the calorie intake will decrease and, as a result, it will decrease or at least the weight will not increase.
Breaking the traditional sequence
Many traditions existing in society and taken as axioms, for granted, without explanation, are quality products of the centuries-old experimental work of society.
For example, the traditional sequence of meals.
Lunch or dinner, it is desirable to anticipate a vegetable salad, rich in fiber, and finish with a high-carb dessert.
Breakfast or afternoon tea is useful to start with natural yogurt, boiled egg or other protein product, adding to it whole grains, greens, etc., and it can be crowned with a handful of fresh or frozen berries, a cup of tea sweetened with a spoon of honey, etc.
Due to this, the organism will first receive a portion of the ballast substances and / or proteins, bringing the saturation as close as possible. Closer to the final meal, he may be offered a delicacy, as a compliment for "good behavior."
In such pleasant moments, the digestive system in tandem with nervous happy quite and joyfully reports to the brain about the satisfaction that has come, and he, in turn, commands: “Food intake is finished,” and puts an end.
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