When you are full but want to eat more, it is highly recommended to drink tea to alleviate this feeling. This way, it is possible to avoid exaggerations.
We often hear that to lose weight, you need to eat less. However, it is essential to know how to control the amount of food to lose weight healthily and in a balanced way. Otherwise, we may experience nutritional deficiencies or even gain weight again.
In this article, we offer tips to help you learn to eat sensibly. This way, you can lose weight without making great efforts or sacrifices.
If You Control The Amount Of Food, Your Stomach Will Adapt
The stomach has an excellent virtue: it adapts to the amount of food we eat in a short space of time. We can observe how, if we get used to eating more or less at certain times, the body asks us for food at those exact times as the days go by.
This feature can make our goal much more accessible. However, we must always give the body all the nutrients it needs. Otherwise, the body may react negatively and make weight loss difficult.
What To Do?
To start controlling the amount of food we want to eat and adapt our stomach to changes, we must follow these tips:
Avoid going more than four hours without eating. It is important not to eat anything before digesting the previous meal. Furthermore, it is also essential not to fast for too many hours, leading us to eat more at the next meal.
Between meals, you can eat fresh fruit, yogurt, or something made from whole grains. They are very satiating foods. With a small amount, they provide us with many nutrients.
Get used to drinking plenty of fluids, water, or infusions outside of meals. This is because thirst is often confused with hunger, leading us to eat when we don’t need to.
When Does Hunger Disappear?
It is said that real hunger lasts no more than 15-20 minutes. Therefore, people who eat slowly and chew their food well can feel full sooner than those who eat quickly and impulsively. This will also improve the digestive process and allow us to eat less without going hungry.
Why do most people who overeat have this need to fill up to be satisfied? We confuse the need to eat to satisfy hunger with that feeling of always wanting to eat something.
A study by the National Institute of Mental Health shows that eating disorders go beyond food and that psychological reasons induce people to eat without any control. Others may have feelings that lead them not to eat well or simply not to eat.
This need is often related to emotional deficiencies, sadness, melancholy, and phases of stress and exhaustion.
The body seeks to fill emotional voids and obtain energy in this way. If we cannot control our eating, the effects are usually quite adverse. We eat unhealthy foods, make digestion difficult, and also feel guilty.
The Key Is To Focus On The 80%
We must learn to find satisfaction in stopping eating when we are no longer hungry, but we can still eat a little more. That moment when we usually eat what is less convenient, more of the same or some dessert.
To give you an approximate idea, we must fill up to 80% of our capacity. In the first few days, it will be difficult to stop at this point because we will be creating the habit. However, it may be an option to use a digestive infusion to alleviate this feeling of emptiness. In a few minutes, we will notice that hunger disappears, and as the days go by, we will do this naturally.
Furthermore, eating up to 80% has another advantage. Because it doesn’t overload the digestive system, we also don’t need a long rest to replenish our energy, as we do when we eat more than necessary or very heavy foods.