Reduce portions
As you know, the stomach has the ability to stretch, i.e., increase in volume of the quantity of food consumed. Accordingly, more food - more stomach - more appetite. For the gradual reduction of this important organ of digestion divide your meals into 5-6 times a day. Each time try to eat slowly, so that the actual intake was placed in your hands. This does not mean that you need to limit the consumption of meat, bread, vegetables. Just try to take smaller pieces. Over time, the stomach will pull together, and there will want much less, because it will fit much less food.
Eat fruits and vegetables
Trying to hold back the food, the people often incorrectly refuse to fruits and vegetables in favor of meat and bread (at the same time thinking that they can eat more time). They do absolutely nothing. Because fruits and vegetables contain carbohydrates and healthy fiber, which are saturated for a long time and utilized by the body. In addition, they contain a lot of vitamins, minerals and essential body of water.
Right those grandmothers who every morning attracting the ears of grandchildren to the table with some cereal. Breakfast is intended to fill an organism with energy for a period of wakefulness. Skipping this important meal, you are programming yourself for filling that gap in the evening.
People are used to eating, not looking and not thinking about it. And it is fundamentally wrong. Let's start with the fact that speeding up the pace, you add the stomach problems with digestion - absorbed poorly chewed pieces harm the digestive system. Think of the hypothalamus. This part of the brain that is responsible for the feeling of hunger and fullness. The signal of saturation comes back for about 18-20 minutes after the start of the meal. That is, each person has 20 minutes to throw in the amount of food that he will have time. Eat slowly, enjoy the food, chewing it thoroughly, and then you significantly reduce its quantity.
Drink water
Taking before each meal a glass of warm water, you will reduce the available volume of the stomach, because part of it will already be filled in. Thus, the amount of food will decrease. If you feel hunger in the evening, after dinner, also drink warm water. Try to add lemon juice and a little honey. It will save you from unnecessary grazing at night, giving the feeling of satiety.