To retrain yourself to form the habit of eating only when you are hungry, you must understand that not all hunger is physical. Few people eat until they are really hungry now. Many people also eat and drink when they are "psychologically hungry". You may be tempted by the gravy beef burger in the TV advertisement and start to think that you are hungry. You can also start eating at the scheduled time, whether you are hungry or not. You may feel bored, tired, sad, happy or nervous, which are the triggers of your "psychological hunger".

Psychological hunger VS physical hunger

The first step in learning to understand the hunger code is to distinguish the difference between psychological hunger and physical hunger again. For most people, the two are indistinguishable. According to the time and amount of food you eat in the morning, you can probably guess when you will start to be hungry. If you have just finished eating, but still feel hungry, stop and think about whether you are troubled by the following emotions that often cause psychological hunger:

Anger, fatigue, depression, loneliness, anxiety, guilt, jealousy, happiness, anxiety, disappointment, sadness, fear, boredom.

Classification of physiological hunger

So many factors interfere with our hunger cues, how can we go back to infancy and read the whispers of the stomach? The following are effective tools for hunger grading. Use it to control your compulsive psychological hunger and thirst!

Overweight 10 = I feel full and want to vomit.

9 = I feel sick and need to relax my belt.

8 = I feel sick and I can't eat any more.

7 = full, feeling a little overeating.

6 = fullness, comfort and satisfaction

Moderate 5 = moderate, neither hungry nor full.

4 = First sign of hunger

3 = Hungry, ready to eat.

2 = Hungry, unable to concentrate

Hungry 1 = Hungry dizzy

Control gluttony

Referring to the above table can help you better understand the needs of your stomach. You should start eating at the first signal of hunger (level 4) and stop eating when you feel comfortable and satisfied (level 6). Write down your feelings before and after eating in a diary, and compare with the above table to help you understand the reasons for your overeating. You may find that you always put off eating until you are too hungry to concentrate (2 degrees) or even have a stomachache (1 degree). At this time, you start to gobble until you can't eat any more (8 degrees). Understand the causes of overeating first, and then make improvements.

Develop healthy eating habits

Paying attention to and listening to the hunger signal of the stomach can help you achieve and maintain a healthy weight and reduce the risk of various chronic diseases. In addition, eating when you are really hungry is the most enjoyable. So, when your body invites you to dinner, choose your favorite healthy food and enjoy it slowly.

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-Press your ears to control your appetite.

According to the theory of traditional Chinese medicine, there are several acupoints on human auricle connected with the brain center to control appetite. Stimulating those acupoints can reduce appetite and achieve the effect of losing weight.

Control hunger: Press the hunger point of the right ear 1 min with the index finger, and the same is true for the left ear.

Principle: When the stomach and intestines send a "I'm hungry" signal to the hypothalamus that controls appetite, people will have a desire to eat, and pressing the corresponding acupoints can play a role in preventing signal transmission.

-Avoid eating under pressure:-Press the right holy door tightly with your thumb and forefinger for one minute, and then do the same with your left ear.

Principle: Many times people eat too much, not because the body really needs it, but because of stress. Pressing Shenmen can calm the body, reduce tension and relax the nerves that stimulate appetite.

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Principle: Pressing the points of endocrine points can limit the production of hormones that cause hunger and increase the secretion of hormones that make people feel full.

-Reduce abdominal fat accumulation with the little finger:-Tap the epigastric point in the right ear 60 times, and repeat in the left ear.

Principle: Abdominal fat accumulation is caused by flatulence and indigestion. Stimulating stomach points can activate digestive hormones, improve digestion ability and decompose excess food.

-Have a glass of water first.

(Team leader reminds: If you drink too much, the stomach wall will become thinner. )

Drinking water makes the mouth and stomach feel something passing by. Water can support the space of the stomach, reduce hunger and slow down the impulse to eat.

Tighten your belt and move your limbs.

Tightening the belt can increase the pressure on the abdomen and reduce the space in the stomach. If you cooperate with the transfer of attention, you can effectively reduce your appetite.

Increase the pressure of life

Stress can promote the secretion of sympathetic neurons in the brain, thus inhibiting appetite and promoting the burning of fat, so keep yourself busy at all times and obesity will stay away from you!

Have a cup of coffee or green tea.

Coffee contains caffeine, and green tea contains theanine and tea polyphenols, which can promote metabolism, increase heat production and help to lose weight.

-Eat some fruit or sugar before meals.

A study by St. George's Medical College in London, England, found that one group of people ate some glucose before meals, while the other group ate normally. After two weeks of observation, it was found that the group that ate glucose before meals gained less weight. It can be seen that eating sweets before meals can reduce appetite and avoid excessive calorie intake.

In addition, as long as we grasp a few simple principles in life, we can balance the quality of life and reduce calorie intake. These principles include: three meals a day, no snacks other than three meals, soup first, then vegetables, and finally meat and rice slowly, concentrate on eating, do not wolf down, cook more steamed, boiled and cold salad, eat less high-fat foods such as peanuts, melon seeds, cashews and walnuts, eat less snacks or desserts, drink less sugary drinks or wine, and do not put snacks and junk food in the office or at home.

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medical science

Metformin is taken 1 ~ 2 tablets three times a day after meals. Metformin can reduce appetite and lose weight.

■ Diuretics (prescription required)

Features 1. Dehydration can lead to temporary weight loss. 2. Weight loss centers in the market often advise consumers to buy expensive weight loss coffee or slimming tea, claiming that it would be better to cooperate with slimming courses. In fact, these products are often mixed with cheap diuretics.

Side effects 1. Unless you lose fat, you will rebound if you don't eat it. 2. Side effects include vomiting, dizziness, weakness, decreased blood pressure, diabetes and renal failure.

■PPA (the only diet drug approved for sale by the Ministry of Health requires a doctor's prescription)

Features 1. Pharmacological action and structure are similar to ephedrine and amphetamine, but it is not addictive to amphetamine and can suppress appetite. It is usually used to relieve colds, stuffy noses and other discomforts. In Taiwan Province Province, at least 15 kinds of cold medicine products contain this ingredient. 3. The US Food and Drug Administration believes that weight can be controlled in the short term, but it is not suitable for long-term use. It is generally recommended to stop taking medicine after three months.

Adverse effects: 1. Because of its stimulating effect on the cardiovascular system, some people died of cerebral hemorrhage in the United States, and there were also cases of vasculitis in Taiwan Province Province. 2. Side effects are similar to amphetamine, ranging from dry mouth, palpitation, insomnia, nervousness, anxiety, headache, blurred vision and confusion to cerebral hemorrhage, epilepsy, neurosis and arrhythmia.

■ Fenfen diet pills (the US Food and Drug Administration has asked manufacturers to recycle them)

Intrinsic appetite inhibitor

Adverse effects: 1. There have been many serious cases of heart disease in the United States, which caused an uproar for a while. 2. Side effects include palpitation, hyperactivity, dizziness, headache and mental abnormality. The Department of Health has tested several unknown capsules submitted by the public, which contain this banned drug.

■ slimming Chinese medicine

The characteristic components are usually unknown. Some of the added ingredients have laxative and antidiarrheal effects, and some stimulate autonomic nerves.

The small church of adverse reactions once accepted the traditional Chinese medicine for losing weight sent by the public, and the detection rate of amphetamine reached 25%. Inspection by the Department of Health found that the added western medicine ingredients have become sleeping tranquilizers, and tranquilizers can't lose weight.

■Xenical (make you cool)

Features 1. Can reduce the absorption of fat by 30%. Although you can't eat too much fat, it is responsible for transporting some nutrients that your body needs like a truck. Once the body reduces the absorption of fat, it will affect the absorption of fat-soluble vitamins A, D, E and K.

Side effects 1. Lack of vitamin A can lead to eye and skin problems and decreased fertility. 2. Lack of vitamin D will affect the absorption of calcium, even make you nervous and anxious, and even cause poor memory, thus indirectly affecting brain function. 3. Vitamin E is an antioxidant and the most common anti-aging vitamin. Without vitamin e, the skin will age. Without vitamin K, it will prolong the clotting time, so it is easy to bleed.

Wish you success!