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Lose weight and don’t starve: simple tricks from a nutritionist on how to lose weight

Date: October 1, 2023 Time: 18:36:12

Take a break after you’ve eaten half your plate.

Photo: Shutterstock

We often mistake a false feeling of hunger for a real one. And we go for the food. And after a few minutes we feel like we overeat. The author of the book “Eat right” (The book “Eat right! Without hunger strikes, bans and stress.” (e.) – Shop – Komsomolskaya Pravda (kp.ru)) publishing house “Komsomolskaya Pravda”, nutritionist Anastasia Egorova gave two useful exercises that help you not to overeat:

1. Take a break as soon as you’ve eaten half your plate.

Arrest. Put the device on the table and sit for a minute. Ask yourself: “Do I want to eat more”? If yes, eat another half (of the rest) and put the device back and sit for a minute.

Place the device on the table after every two forks of food. This way you will eat much faster. Don’t be afraid that you will have to do this for the rest of your life. You are learning to work with hunger. After a while, you will realize that such an exercise is no longer necessary!

2. Write down the triggers.

Overeating always has a trigger. Something that makes you go to the kitchen for cookies. Usually there are few such triggers, only 2-3, and they are constantly repeated.

Get yourself a gluttony notepad. Well, or a book on overeating. Call it what you want and always have it at hand. As soon as you feel a bout of extracurricular hunger, write down what pushed it (perhaps bad news or thoughts that you’re a loser (-ts).)

At each stage, describe in as much detail as possible what you are experiencing. Go back in your mind, look for similarities. And as soon as you watch the sequence, try to reduce your stress level in advance.


– In addition to feelings of hunger and satiety, habits control our nutrition, – says Anastasia Egorova. – They permeate our whole life, as a rule, there are quite a few of them. Here are some healthy eating habits that will help you lose weight and control hunger:

1. Don’t skip the first meal. Even if you ate a lot in the evening and are not very hungry in the morning, do not deny yourself breakfast. People who eat breakfast are less likely to overeat later in the day.

2. Cook semi-liquid and liquid dishes more often – vegetable stews and soups: they have a larger volume and fewer calories (if you do not add oil) compared to other dishes, therefore they better satisfy hunger.

3. Avoid foods fried in oil. Use a grill, air grill, pans with a special non-stick coating. Stew, boil, bake. And don’t forget the steamer.

4. Try to minimize the consumption of cold cuts, sausages, prepared foods, etc. The portions of dishes from these products should not exceed 50 grams per day (for example, a piece of sausage in a sandwich if there is no time to cook something substantial). ).

5. To avoid overeating at night, you can have a snack an hour before you leave work. Eat, for example, yogurt or banana, drink kefir. This will significantly reduce hunger and you will be able to have a normal dinner without launching into food.

6. Do not eat in company if there is no appetite.

7. Don’t be afraid to leave half-eaten food on your plate.

8. Buy products according to a pre-compiled list and be sure to read the composition on the label. Don’t trust the words “diet” or “low calorie”; there are usually too many additives.

9. Periodically, not every day, but at least a couple of times a month, keep a food diary in which you take into account all the food eaten per day and the drinks you drink, indicating the amount (in grams, tablespoons, chunks, cups, and other units of measure). This is necessary in order to see possible deficiencies in nutrition or, conversely, to make sure that your decisions are correct.

10. No gadgets, TV and books on the table! Food is a separate activity. It is better to embellish yourself: put everything on plates, like in a restaurant, set the table, call, if possible, your family to share a meal with you. Remember: pleasant communication improves the mood and strengthens family relationships.

11. Do not eat when feeling stressed and other unpleasant emotions/conditions. So that it is not controlled, eat more, without feeling the taste of food.

12. To reduce the calorie content of mashed potatoes, add boiled cauliflower, broccoli, zucchini, or spinach to the boiled potatoes in a 1:1 ratio, and then chop the vegetables until pureed. It won’t affect the taste and you’ll get much fewer calories. This article is not required, rather, it is an opportunity to try something new.

You don’t have to follow all the points at once, to start, choose one or two habits that you will start working on. And start!


Don’t forget other healthy habits that will not only help you maintain a healthy weight, but also feel good:

– Every day you need physical activity: whether it’s strength training, stretching or a walk.

– Sleep at night at least 7 (and no more than 9) hours.

– Manage stress through exercise, healthy eating, relaxation and emotional regulation skills.

– Do not smoke or abuse alcohol!

– Periodic visits to the doctor, performing the tests and examinations necessary for age.

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Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.

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