Eat Weight Off | Lose 10 to 15 Pounds Weekly

There are six underlying causes, which can negate even the best-laid diet. Learn to recognize them – and you can get the process under control and understand why you open the refrigerator, even if not hungry.

1. You are not getting enough sleep

Lack of sleep makes it difficult to control your weight. As a result of human sleep research revealed that in the case of fatigue in the body lowers leptin levels – a special protein that regulates appetite and, respectively, and the weight of your body. This means that if you regularly nedosypaete, the feeling of hunger increases and slower burn calories already available. Also increases levels of the hormone cortisol, which increases the body’s need for carbohydrates, and this inevitably leads to the accumulation of fat.

2. Your food is not enough saturates

Most women need about 1.5 kg of food per day to feel saturated. If you eat less food, you always want to eat. To avoid hunger (and not to gain excess weight at the same time!), Eat foods rich in fiber and water, but contains few calories (many fruits and vegetables). For example, grapefruit is 90% water and contains only 78 calories. Foods rich in fiber not only provides volume but also longer to digest, causing a more prolonged feeling of satiety.

3. You use big plates

The larger the plate the more food we impose on it. The more food in front of us, the more we eat. People who give large portions, usually eat everything, even if the food they dislike. Therefore they are related to the size of portions seriously and do not type a full plate of food. Eat as slowly as possible, thoroughly chewing small pieces, so that your stomach enough time to signal saturation of the brain, which in turn will give the command to stop eating.

4. You are accustomed to a low-carbohydrate diet

We should not forget that the removal of your diet too rich in carbohydrates will certainly lead to overeating. A special study in this area has found that people who do not use the carbohydrates during the meal, tend to compensate for their lack of eating at a later time. If you eat carbs during the day, they can help you maintain an optimum level being in the brain substance serotonin, involved in controlling appetite.

Lack of carbohydrates can lead to low serotonin levels, causing an increase in appetite. In addition, low-carbohydrate diet is not always synonymous with low-calorie diet, because many foods low in carbohydrates have a fat supplement. There are “good” carbohydrates (fruits, vegetables and cereals) and “bad” (cakes), is similar to “good” and “bad” fats. So try to balance their diet properly.

5. Chocolate at the wrong time

A recent study found that people eating chocolate on a completely empty stomach is more likely to develop psychological dependence on the chocolate (unfortunately, the feeling of hunger improves the taste quality of any high-calorific food, and so you want to eat it as much as possible). But this does not mean that you need to completely eliminate chocolate from their diet, it is better to leave it for dessert. Those who eat chocolate in fifteen to thirty minutes after eating, are less likely feast on them later.

6. Eating in front of TV

If you have a habit of eating in front of TV, you expose yourself to two risks: first, your brain connects the TV and eating because you are always drawn to eat while watching TV programs regardless of whether you are hungry or not. Secondly, since the focus is not on food, you do not stop there, despite what has been filled, because the brain at this time busy with other things and can not control the process of saturation. Conditioned reflexes, unfortunately, are produced very quickly.

At the University of London conducted a test where the smell of food accompanied by a display of random computer images. It took only a few minutes to establish a link between taking a closer look display and thoughts about food. Try to eat at the same place, no matter what distractions. If you’re on something distracted, the meal takes place unconsciously, and therefore, will inevitably lead to overeating and eat the wrong foods.

Control appetite during a meal

Fiber helps to achieve satiety

Soluble vegetable fibers is most effective, as it swells in water and causes a feeling of fullness. It also reduces the need for food caused by low glucose in the blood, since soluble fiber slows absorption of sugars from the small intestine, thereby smoothing out fluctuations in blood glucose levels. Pharmacies vegetable fibers commonly referred to as microcrystalline cellulose.

The only thing with the cellulose to be accurate. First of all, necessary to choose the right dose. Second, carefully take the capsules and tablets, which can rapidly swell in the throat, which is fraught with serious blockage of the throat and esophagus.

Add pepper – eat less

Pepper can reduce appetite. The reason for this – kapsoitsin, a substance found in red, yellow and green peppers. Animal studies conducted at the University of Laval in Quebec City (Canada), showed that kapsoitsin severely suppressed appetite, and even help burn calories. In another study, people who have a snack was given a red pepper, ate significantly less food, and those who add the red pepper in food consumed per day for a thousand calories less.

Chromium reduces hunger

The trace element chromium promotes weight loss. It reduces body fat, increases muscle mass and improves control of blood glucose, which leads to a decrease in feelings of hunger. Chromium is found in egg yolk, malt, as well as multivitamin complexes and mineral supplements. The recommended dose of chromium is 200 micrograms per day.

Water – the low-calorie beverage

If you drink 6-8 glasses a day, it helps flush toxins, and also contributes to saturation and does not contain calories. The main advantage is that you no longer use the high-calorie drinks. People often ignore counting calories in carbonated soft drinks and do not associate them with overeating, which is a mistake. Drinking more water, you get rid of the need for them and reducing the amount of calories eaten, not even realizing it.
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