Trainer shares 3 effective tips for fighting hunger
How to fight hunger (Illustrative photo: freepik.com)
A common problem for people trying to lose weight is the feeling of hunger. The issue is that the food they consume is not filling; instead, it leads to overeating.
Ukrainian trainer and nutritionist Viktor Mandziak shares the best ways to combat hunger.
Set a clear eating schedule for yourself
Many people confuse hunger with the desire to eat, which arises not from a physiological need but from emotions, boredom, or habit. For example, it's hard to resist a half-eaten cookie or sausage in the fridge, even when you're full. This desire is formed by the brain as an automatic response to certain situations or emotions, and it pushes us to label it as hunger.
To better control your appetite, it's important to establish regular meal times and avoid snacking. Set specific times for meals and stick to them. If you can ignore these conditioned reflexes, over time, they will diminish and no longer provoke you to eat without a real need.
Find an interesting activity
If hunger arises from boredom, find new and interesting activities that will help distract you from the urge to eat. The brain seeks pleasure, and if it can't find it through activity or socializing, it may focus on food as the easiest source of satisfaction. Engage in self-development, socializing, or physical activity that will provide real enjoyment and reduce intrusive thoughts about food.
Food should be filling
True hunger can occur if the food is not filling enough. In this case, it's not so much about the calorie content as it is about the satiety of the food – whether it truly satisfies your appetite. Caloric foods like fatty meats or cakes can be filling, but it's better to focus on foods that provide more satiety for fewer calories, such as vegetables, proteins, and high-fiber foods.
By the way, the trainer pointed out the main mistakes made by those who are trying to lose weight.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
