How to eat less without going hungry To maintain Body

How to eat less to regain or maintain the line and feel light and fit, you have to change your eating habits by reducing the amount of food daily But how to do it without starving? It ‘s the question that each of us is placed, at least once in their lives: how can I eat less feeling equally satisfied? This happens when we follow a weight loss program because we have a few extra pounds to lose, and reducing calories and portion sizes … how to eat less we suffer .

Here are tips How to eat less To maintain Body

A constant sense of hunger, empty stomach gurgling mouth water every time we are in front of a delicious dish, or occhieggiamo from the window of a pastry shop, the irrepressible desire of all that is forbidden, we can not eat because it makes you fat.

Those who have never experienced these unpleasant sensations, which are becoming the food (and its deprivation) the center of our lives, it is really lucky. how to eat less The mechanisms that regulate the sense of hunger and satiety that are in fact quite complex, and are activated in the brain at the instigation of certain hormones, particularly leptin (which sends the body the signals of satiety), ghrelin (responsible for the sense of appetite), and insulin (which increases the sense of hunger when there is a reduction in the level of glucose).

That said, when the body is suddenly “deprived” of a certain amount of calories, how to eat less which happens when you follow a weight loss diet, you put in “alarm” and triggers a series of physiological mechanisms that should proceed to accumulate more energy. For example, reduces the metabolism and increases the sense of hunger. An empty stomach, when it is for too many hours, induces the activation of ghrelin, and thus makes us hungry, so fasting is counterproductive when you want to lose weight.

Ergo, as a “trick” the brain and feel full even if you eat less? Meanwhile, increasing the number of meals five light meals a day are needed to not always feel that sense of emptiness in the stomach, starting with breakfast, which serves precisely to the brain to jump-start your metabolism.

Playing sports, then , induces a natural reduction in the levels of insulin and ghrelin, and eat foods that contain a certain amount of “good” fats , fiber (which are filling and much longer), complex carbohydrates with low glycemic index are good eating habits to increase the time of satiety.

How to eat less for example, choose whole grains instead of refined ones (which are digested more quickly) is a good solution, especially if associated with vegetables and legumes, which provide more fiber and reduce insulin levels in a natural way.

How to eat less also eating in smaller plates and red, according to some studies seems to have a moderate hunger which helps us to eat less. We will choose then, as a snack, not sweet or energy bars, but dried nuts or fresh fruit rich in fiber, and we’ll start every meal with a good salad dressed with olive oil and oil seeds (rich in omega 3 nutrients that contribute to good brain).

We try to always include a proportion of protein (meat, fish, legumes, eggs or dairy products) at each meal. The portions of complex carbohydrates and protein can not be excessive, but if you add a lot of fiber, we will have a greater sense of satiety and will spend more time to feel hungry again…