Table of contents:
- Tips for stopping eating before you are full
- 1. Know when your stomach is full
- 2. Count the calories
- 3. Divert the desire "want to add ah!" You
We are always advised to stop eating before we are full. The habit of overeating has also been proven to be bad for health. However, sometimes it is difficult to comply when our eyes and tongues are spoiled by a variety of attractive foods. So, what should you do to prevent a lot of crazy eating?
Tips for stopping eating before you are full
1. Know when your stomach is full
Stopping eating before you're full is actually easy if you know when your stomach starts to feel really full.
Your stomach can hold up to four liters of food intake, but the feeling of fullness is not actually characterized by a stomach that feels like it. Satiety is actually a signal that the brain releases via the hormone leptin to tell you, “Hey, stop eating! Your body is getting enough nutrition, really! "
Well, your brain will start producing the satiety hormone leptin within 20 minutes from the first bite until 3-5 hours after you last ate. When the hormone leptin is at its highest level, your false hunger will go away.
If you don't feel full immediately after eating, then wait a little. When you feel really full, your previous hunger will be replaced by gentle pressure. As soon as you feel pressure in your stomach, stop eating.
2. Count the calories
Based on the recommendation of the Nutrition Adequacy Rate (RDA) from the Indonesian Ministry of Health, the calorie needs of adult women aged 16-30 years are generally around 2.125-2,250 calories per day while adult men need more, namely 2,625-2,725 calories per day.
After knowing how many calories you need in one day, try to fulfill it by dividing it into your diet. For example, if you are accustomed to eating three times a day and need about 2,200 calories, that means you have to meet 730 calories at every meal (morning, afternoon, evening).
The purpose of calorie counting is to increase your awareness of what and how much you eat. By knowing the amount of all the calories from food that enters the body, you can be more careful in limiting food portions and train yourself to be able to stop eating before you are full.
3. Divert the desire "want to add ah!" You
As explained in point 1, wait a while if you really don't feel full yet. The satiety hormone leptin will be at its highest level within 10-30 minutes after eating.
While waiting, divert your thoughts of wanting to increase the portion of your meal quickly, keep your dinner plate out of sight and drink a glass of cold water. Drinking water can help your brain recognize that your body is full.
After that, you can continue to do other activities such as playing cellphones, reading books, or chatting with friends next to you until you feel full.
If you feel like you still want to eat, make a cup of unsweetened tea or coffee. Don't eat again until your stomach feels empty again. Immediately leave the dining table so as not to be tempted to take food again.
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