It seems that cravings and anxiety are intensified by eating when you’re dieting, do not they? The good news is that there are tried and true methods to help you move forward. Here I show some of them.

The proteins are digested more slowly than carbohydrates and fat and fewer calories than you can feel full. Lessen fibers during the meal digestion and absorb water, which expands your stomach and creates a feeling of satiety. Lentils and beans (eg, white, red, black, pinto and garbanzo beans) naturally combine protein and fiber in impressive quantities, so consider eating them in soups and salads or as a complimentary dish instead of rice or pasta.

Do not lose sleep
Recent studies have shown that lack of sleep can make you not fit their favorite jeans. When not enough sleep, your body produces more ghrelin, a hormone that you get hungry, and less leptin, a hormone that increases satiety. The discipline could allow resist, but why not give your body a good and deserved rest?

Reduce the size
Scientists at Cornell University and the University of Illinois explored the effect that causes the size of a plate in eating behavior and then published their findings in a highly respected journal like the Journal of the American Medical Association. The researchers found that those students who were facing a big dish served 53% more and ate 56% more food (equivalent to 142 calories) than those who served in a smaller plate. 142 calories if you do not sound like much, multiply it by three meals per day for 365 days. The result: 20 kilos per year increase. Think!


Eat vegetables
The non-starchy vegetables (all except the peas, corn, potatoes, acorn squash and pumpkin cider) are “foods that fill” in the best sense of the word. Low in calories and filled with water and fiber, vegetables quench without increasing its weight. Enjoy them fried and in soups, and eat carrots, celery, green beans or cauliflower between meals

Do not eat standing
Before, when people tasted most of their meals sitting at the kitchen table or dining room, obesity rates were much lower. Coincidence? I think not. When eating is limited to a particular site, your brain does not associate with food elsewhere, and body signals that stimulate appetite are activated less frequently. So stop eating habit of leaning on the kitchen counter or while walking down the street.

Limit your choices
Contrary to popular belief, the variety is not as good as everyone says, at least when it comes to snacks. When you have more to choose from, you tend to try a little of this and a bit of that, which may take up several extra kilos. Moreover, research shows that in general we are happier eating our favorite foods repeatedly than experimenting with a wide variety.

Do not eat in the dark
Dine by candlelight can be romantic, but the end result is not. Eating in a dimly lit room tends to make people consume more calories. Put simply, in the light you are more aware that there are others watching him eat. Furthermore, low light, also fails to see your food and may not realize how much you’re eating. So, if possible, forget the dimmer.