How to reduce appetite?
Appetite can be characterized as a reflex,encouraging to eat, or just a desire to eat. A healthy appetite is absolutely normal and even necessary. However, its increase can lead to excess weight or evidence of the presence of numerous health problems. Therefore, in this article, we describe how to reduce appetite and what effective methods for this exist.
Causes of increased appetite
The reasons for the development of excessive appetite can be many. Most often, these are serious diseases, among which are the following:
- diseases of the digestive tract;
- hypoglycemic syndrome;
- thyroid disease;
- pathology of the endocrine system;
- a brain tumor.
Often, the increase in appetite develops against the backgroundthe use of hormonal drugs and products containing insulin. In addition, this phenomenon is very often a consequence of psychological problems, among which there is a strong nervous shock, regular stressful conditions, states of apathy and depression. And, of course, the appetite rises during pregnancy and PMS.
How to reduce your appetite: basic recommendations
One of the main reasons for the increase inappetite is called non-compliance with the diet. Therefore, they recommend eating a little, but often, so that the body does not have time to feel hungry. In addition, the main amount of food per day should be distributed for breakfast and lunch. Only 20% of this amount should be left for dinner. Rapidly satisfying hunger is also facilitated by slow chewing food.
Water also helps to reduce appetite, fillingstomach and reducing the amount of necessary food. Therefore, half an hour before a meal it is recommended to drink a glass of boiled water or green tea. It's a good idea to rinse your mouth with a decoction of mint, which also contributes to a decrease in appetite.
Many nutritionists are advised not to get involvedvarious flavors, exclude from the diet spices and condiments. This approach is due to the fact that they contribute to an increase in appetite and provoke a false sense of hunger.
An important criterion in this matter ispsychological mood, exercise and healthy sleep. It is necessary to avoid stressful situations, perform at least light physical exercises during the day and go to bed before midnight. In addition, it is very important that the sleep time is at least 8 hours, since lack of sleep causes an increase in appetite: thus the body tries to fill the lack of energy. Read more on the topic in our article. How not to eat a lot.
Foods to reduce appetite
If you are wondering how to reduce your appetite, youshould be aware of those products, the use of which significantly reduces the feeling of hunger. Among them, first of all, we must mention products rich in fiber, which quickly causes satiety. In addition, a food containing a large amount of iodine, which normalizes metabolism, is recommended. Therefore, seafood and fish of different varieties are very useful. A lot of iodine is also found in pears and onions.
To reduce your appetite, you need to useproducts that increase the production of serotonin. Among them, there are lentils, peas, oatmeal, beans and cottage cheese. Also, you need to eat more food, rich in chrome, which normalizes blood sugar and at the same time reduces appetite. To do this, you should eat cheese, liver and wheat flour.
Experts advise eating before eatinga couple of pieces of bitter chocolate, which quickly saturates the body and causes a feeling of satiety. They also recommend replacing various confectionery and sweets with fruits.
Decoctions to reduce appetite
To date, there are a huge number of recipes for various herbal medicines that help reduce appetite. Here are the most common and effective of them:
- Mix evenly the herb of St. John's wort, the leaves of strawberries,flowers of thorn and hips. 2 tablespoons of the mixture should be filled with a glass of boiling water, insist in a thermos for 2 hours, then strain. Such a drink should be drunk half an hour before meals every day.
- Grass yarrow, mint leaves and blackcurrants, rowan fruits and chamomile flowers should be mixed equally. 2 tablespoons of raw material is poured into a glass of water and brewed in a thermos for 3 hours. The broth should be drunk 15 minutes before a meal of 1 glass.
- 100 grams of heather ordinary and sage mixed, then 2 tablespoons of raw material pour a glass of boiling water and insist 30 minutes, filter. The remedy should be drunk three times a day before meals.
Today, to reduce the appetite, you canresort to the use of certain medications, but many of them have a whole list of side effects. The so-called anorectics are divided into adrenaline and serotonin. The former act on nerve endings, provoking activity and excessive excitement, discourage appetite, and the latter block the body's need for carbohydrates and fats. Both species have numerous contraindications and are not recommended for use without consulting a doctor.
With regard to surgical interventions,through which there is a decrease in appetite, then they are still at the stage of study, since they do not give the necessary results. The implantation of the electric stimulator of the stomach, which provokes its relaxation and, therefore, a feeling of satiety, did not have much success and did not meet the expectations of patients.
If you, on the contrary, can not force yourself or your child to eat the amount of food necessary for the body, you will be useful to our article. How to increase your appetite.