An immoderate appetite can occur for many reasons, most often psychological. Eating unlimited amounts of food leads to a distended stomach, excess weight, obesity and heart problems, which is why the fight against binge eating should start as early as possible.
Instructions
Step 1
Become aware of your problem. Not many people understand in time what is happening to them. The transition from the category of "food lovers" to the glutton occurs quickly and is not always noticeable. If you can't hold back and eat a lot and often, even when you are not hungry, notice problems with weight, then it's time for you to start your diet. Keep a food diary and write down absolutely everything you eat during the week. This will help you understand the scale of the tragedy.
Step 2
Reduce portions. Use small plates, preferably white (bright colors whet the appetite). Serve food once, do not place large plates on the table with everything you cook. It is better to eat more often, but less - so you gradually begin to reduce the volume of the stomach, and therefore the amount of food consumed. Chew food thoroughly, while increasing the time of its consumption.
Step 3
Drink water. Drink a glass or two of clear water 15-20 minutes before each meal. The maximum that you can add to it is a lemon wedge. Water will fill your stomach and it will be physically difficult for you to consume the usual large amount of food. Hunger is often confused with simple thirst. Therefore, having felt the next attack of hunger or having reacted with the secretion of gastric juice on a beautiful dish, first drink water. Perhaps this way you save yourself two or three extra meals.
Step 4
Stock up on fruits and vegetables. If at first you find it difficult to restrain yourself in food, and your hands still reach for the refrigerator, fill it with healthy and low-calorie foods - vegetables and fruits. It's much better than eating a sandwich or a piece of fatty meat.
Step 5
Replace meals with tea. Drink warm tea with honey and lemon to reduce your appetite. The stomach will perceive this liquid as food, and after eating it for an hour or even two, you will not want to eat. Keep in mind that you need to drink tea, not coffee, as the latter only increases your appetite.
Step 6
Discard seasonings. Spicy and spicy foods whet the appetite and make the gastric juices flow more intensely. Try to cook food with only a small amount of salt and black pepper.
Step 7
Breathe correctly. Diaphragmatic breathing will help to reduce the volume of the stomach, as well as massage the internal organs, increasing blood flow to them. Do the following exercise once a day for 15 minutes and the results will amaze you. Lie on your back on a hard surface, breathe deeply, while working not with your chest, but with your stomach. As you inhale, stick it out as much as possible, and as you exhale, draw it in.
