Organize meals during the day
It is recommended to schedule meals during the day, so that the feeling of hunger is reduced to a later time, and it is necessary to start breakfast and diversification of proteins, carbohydrates, and health food, and then eat lunch and dinner, taking care to eat snacks during the day, Hunger.
Changing stereotypical mentality
A person should change his own ideas, believe that food can not always be obtained at any time, and be strong in the direction of his desire to eat, where studies have shown the relationship between mind and food, where the psychological factor with the biological factor affects the individual’s own skills Eat or reject it.
Drinking water
People often feel hungry because of dehydration, so drinking water can make them feel hungry. Drinking a cup or two cups of water before eating snacks is a contributing factor in reducing the amount of food, so it is best to drink a glass of water. For a few minutes, and then decide whether he is really hungry or not, and it is necessary to ascertain why he feels hungry, because his sense of hunger can be due to fatigue, tension, or daily habits.
Eat slowly
You can feel full after eating for twenty minutes, especially if you eat slowly, and if you eat fast, it will make it hard for the brain to feel signs of satiety, which leads to eating more than the amount needed during the day.
Follow the hunger scale
The individual is better informed about the real signs of hunger and the need for nutrition. He can use the hunger scale before eating to help him determine the real needs of healthy food. The standard usually consists of several stages:
- Extreme hunger: This is a very serious condition, where the individual feels mild dizziness, and disorders caused by low blood sugar due to lack of food.
- Hunger: An individual feels a mental state in which he or she is thinking about food, and this situation can cause a danger to the person.
- Moderate Hunger: The stomach at this stage sounds strange sounds, and this is the time to eat.
- the satisfaction: This starts with the fact that the individual does not feel hungry and does not feel full at the same time.
- Fullness: This stage appears when you continue to eat unnecessary food, resulting in swelling.
- Thickness: At this stage, signs of discomfort and a burning sensation appear in the stomach.