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Learn how to control your appetite in eight steps

Learn how to control your appetite in eight steps

In a context that encompasses day-to-day running and the increasing supply of many culinary temptations, dieting really is not an easy task - it takes a lot of will power.

The madness of modern life sucks in all the free time and the easy, quick, or ready food like fast-food chains, rich in fat, salt and sugars, gets more space on supermarket shelves, shop fronts, and deliverys, always ready to make us gain more time with its speed and practicality. Not to mention the advertisements with delicious and highly tempting images that make us, almost inadvertently, leave the sofa for a quick attack on the refrigerator. We think of food almost all the time - it's a stimulus after another, and it makes us eat more and more poorly, making us prone to being overweight, obese, and developing diseases linked to poor diet such as diabetes, hypertension, cholesterol, high cholesterol, and others.

But food addictive?

Several studies have noted the dangerous relationship of sugar, salt and fats in increasing the production of hormones that cause feelings of well-being such as dopamine and serotonin, neurotransmitters that increase hunger. In a vicious circle, the feeling of well being that foods rich in sugar, salt and fat provide is of short duration and to maintain it is necessary to resort increasingly to goodies and in increasing doses. It is no wonder that these ingredients are the basis of fast-food food.

With sugar-rich foods, the feeling of satisfaction is falling apart as insulin, a substance produced by the pancreas, goes off the scene, and the more insulin falls the more the body asks for it, thus increasing the statistics of increased diabetes, especially among children and adults with obesity.

Today the recommendation given for sugar refined by the World Health Organization (WHO) is of a maximum of 10% of the total calories consumed daily. That is, if your diet is 2000 calories, your intake should be up to 200 calories, which gives slightly less than 2 tablespoons of refined sugar a day.

Knowing how to control hunger is imperative for you to lose

Correct is to exchange the refined sugar, filled with empty calories, with brown sugar, filled with important nutrients such as selenium, vitamins in the group B and zinc. Remember, however, that this sugar has calories and we should not overdo the amounts. For people who have diabetes or obesity, it is best to use sweeteners instead of white sugar.

And fat?

They say that the limit between pleasure and addiction is loss of control over quantity that you will ingest. But the big question is: do we eat more than necessary because we are hungry or hungry because foods rich in sugar and fats make us eat more? We all know that fat increases the taste of food, so it is necessary to not be held hostage.

Fat plays an important role in the development and maintenance of our body and must be inserted in our daily diet, but it is necessary Always choose good sources and avoid excess saturated fat, which is present in meats, cheeses and fried foods. Excessive saturated fat raises bad cholesterol, raising the risk of heart disease.

So some people realizing that they are getting fatter resolve to start diets that promise miracles without having to change their eating habits a lot, by randomly cutting out groups important to keep your energy, health and immunity up to date. Crazy or too restrictive diets, such as spending hours without food, may even produce quick results, but they will certainly not be long lasting, it is very difficult and difficult to maintain a diet where whole groups should be cut and the return to the previous weight will take place the famous accordion effect. Having a balanced and common sense diet without radical cuts may be the best way for you to achieve your goals, lose excess weight without compromising your health.How to Control Your Appetite in Eight Steps

On the run it is common for some people to skip breakfast or lunch very little, not feeding properly - and with that, invariably at night their hunger will be uncontrollable, and pinching

Knowing how to control hunger is essential for you to lose weight, and feeding yourself every three hours is the first step so that you do not run the risk of getting out of control and attack everything that comes through when the famine comes. Gradually reverse this picture, start the day with a reinforced breakfast and decrease the amount of what you eat throughout the day.

Invest in physical activity, it is critical to your health and quality of life. It will help you lose weight and stay lean.

  • Maintain a balanced diet with all food groups, proteins, good fats and low glycemic index carbohydrates. Lifestyle changes are very effective in the treatment of weight loss
  • Bet on thermogenic foods, able to increase the caloric expenditure of the body. In this list, you will find pepper, green tea, ginger, and others.
  • Do periodic check-ups, since your body needs to be in balance so you can lose weight without risk, and only doing the clinical, nutritional and hormonal tests you will be able to detect metabolic barriers that impede weight loss
  • Increase fiber intake, which in addition to improving the intestinal tract increases the sensation of satiety
  • Use medications when necessary, as in the case of obesity, which is a multifactorial and complex disease, which in many cases needs to be treated with several strategies, including the use of drugs, which should be used in a careful manner and after a detailed evaluation of the patient's history.
  • Reduce stress, as studies demonstrate that weight gain and cortisol levels (known as stress hormone) are closely linked, ie the higher the stress, the higher the level of cortisol and the greater the ease with which the individual gains weight. Poor eating and physical inactivity are part of the vicious circle in which the individual is inserted and to interrupt this cycle it is necessary to adopt habits and activities that improve the quality of life, such as outdoor activities, walks and play activities.
  • Decreases the consumption of sugars and fats, for the reasons described above in the matter and according to the Association of Neurosciences of Canada, there are people who are more vulnerable to addiction to unhealthy foods, such as those rich in sugars and fats, so avoid them!

  • Primrose oil soothes TPM and is good for the skin

    Primrose oil soothes TPM and is good for the skin

    Primrose oil is extracted from the plant's seeds whose scientific name is Oenothera biennis (Onagraceae), also known as evening primrose or evening primrose . The plant is native to North America and has been used in indigenous medicine for therapeutic purposes. It is rich in polyunsaturated fatty acids, good fats, which can provide many health benefits.

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    Fad diets can put your health at risk

    Fad diets can put your health at risk

    The so-called "fashionable" diets are a danger to weight control and in many cases can result in health complications such as weakness, loss of muscle mass , dehydration, tiredness, increased cholesterol, cardiovascular diseases, among many other problems. That's because, most of these weight loss programs used without professional support have no scientific basis.

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