Imagine: you carefully plan your diet, count calories, give up sugar, but your weight remains the same. What's the catch?
It turns out the problem may not be in the menu, but in how you eat.
We are used to associating weight loss with restrictions, but we often forget about the basic rules that work more effectively than any diet.
For example, the speed of eating. The modern pace of life forces us to have breakfast on the run, lunch in front of the computer, and dinner while watching a TV series.
As a result, the brain simply does not have time to receive a signal of satiety. Research shows that people who eat slowly consume 20% fewer calories, but feel full longer.
Try putting your fork down after each bite - this will automatically slow down the process and give you time to realize when it's time to stop.
Another common mistake is a complete rejection of fats. Many people still believe that low-fat products help to lose weight.
In reality, such products often contain more sugar and artificial additives to compensate for the taste. Healthy fats from avocado, nuts or olive oil, on the contrary, are necessary for the absorption of vitamins and normalization of hormonal levels.
Without them, the body begins to conserve resources, slowing down metabolism.
But the most subtle mistake is lack of sleep. When we sleep less than 7 hours, the level of cortisol (the stress hormone) increases, provoking a craving for fast carbohydrates.
In addition, lack of sleep disrupts the production of leptin, a hormone that tells the brain that you are full. As a result, you eat more than you need and still feel hungry.
The solution is simple: start going to bed an hour earlier, and after a week you will notice that it has become easier to control your appetite.
Author: Igor Zur