To lose weight: can you fight hunger in your brain?
When you fight against nature in order to lose weight, although the brain makes you feel “I’m hungry,” in fact, this hunger can still be saved ~ as long as a few tips, deceiving the brain, weight loss is easier, life is better.
Want to lose weight, but hungry or out of control? You can try the following two scientifically sound ways to do it. Yo, hey, hey.
- When you feel tired and hungry in the gym, gargle and spit out sugar water can both reduce fatigue and make you perform better.
- If you feel hungry, run in place for 10 seconds, even if you can reduce hunger!
So, what do you think works?
You got it?
Sugar water mouthwash can also improve physical strength
After a period of exercise, in order to replenish energy, the brain will begin to crave sugar or carbon water.
When the sugar water comes into contact with the mouth, the receptors in the mouth begin to work and send signals to the brain.
Then, although you spit out the liquid, the brain has received some signals that you have ingested carbohydrates such as carbohydrates to replenish energy, thereby lifting the fatigue limit.
Run for 10 seconds to get rid of hunger
If our blood sugar drops, we’ll start to feel hungry. After a 10-second high-intensity in-situ sprint, the sugar in the blood decreases rapidly due to muscle movement, activating the body’s replenishment mechanism.
The sugar stored in the body breaks down and releases into the blood, which is perceived by the brain through blood circulation as glucose levels in the blood increase.
The brain has the illusion that “sugar in the body has increased,” and feedback reduces hunger.
While there is a scientific basis for these two techniques, what you need to note is:
- The body has a certain amount of energy storage, in and out is balanced. Feeling tired or hungry is a protective mechanism for us.This protective mechanism prevents you from further using stored energy or overdrawing your body. Using the illusion of the brain can help you burn more calories or perform better, but there is a risk of overconsumption or hypoglycemia, which is bad for your health.
- A temporary increase in blood sugar will not solve the problem of hunger. The blood sugar secreted into the blood will be consumed after a period of time, hunger will be more intense, this method can reduce the hunger between the two meals, to help you last until the meal point. (if you are prone to hypoglycemia, please don’t try it easily).
Although everyone will be hungry, but the amount of food everyone eats is not the same. Even as mentioned above, there is no real food, but there is a “full” feeling, this is why?
The feeling of hunger is produced by the brain
The feeling of hunger is produced by the brain. Because the brain consumes a lot of glucose, it is very sensitive to changes in glucose concentration in the blood. When blood sugar drops, the brain is afraid of not having enough energy, so remind you early: it’s time to eat.
But in the case of hunger, why do some people eat more, some people eat very little can be satisfied? This is directly or indirectly related to appetite.
Appetite refers to the preference or aversion to certain types of food. it is a psychological state, but it can affect our eating.
Appetite is greatly influenced by the senses and emotions. The brain can establish a person’s eating habits and experience from the amount of food in the digestive tract, the shape, taste, current time, and other surrounding conditions of the food in front of him, in addition to sensory, emotional, cognitive, and endocrine factors.Adjust people’s appetite according to the specific situation.
With regard to weight loss, the mainstream practice is to emphasize more exercise and eat less. In order to lose weight, we need strong willpower and perseverance, which is not an easy thing, especially for those who have a high appetite and can not eat.
We have a series of information receiving-feedback mechanisms in our bodies. So, in addition to struggling to fight hunger, we can use a few tricks to fool the brain to meet both appetite and weight loss needs.
Sensory specific satiety
Sensory specific satiety usually refers to the sensory stimulation of food flavor and other factors can affect the sense of fullness.
It does not depend on the food it eats, but affects our appetite and eating behavior by paying attention to the color and smell of food. at this stage, studies have found that this effect mainly exists in the olfactory domain.
For example, chewing 28 times a bite before swallowing helps you lose weight because, in addition to slowing down eating, chewing does not reduce hunger, but produces sensory-specific satiety. Make the brain think that what it eats is enough to meet its needs, thereby reducing its intake of food.
Restaurants make ingredients to stimulate our appetite, and if we smell and taste the food carefully and slowly, we will overall eat much less than a gobbledy. if we smell it carefully and taste it slowly, we will eat much less than a meal of gobbledy. in order to stimulate our appetite, the food will be made into color and fragrance, and if we smell it carefully and taste it slowly.
Nutrition researchers have made a comprehensive summary of the effects of sensory-specific satiety on feeding behavior:
1. Before meals:
- The smell and appearance of food affect food preferences and choices.
- Odors stimulate sensory-specific appetites, allowing you to choose specific foods.
- Based on past experience, the brain judges the satiety of a food by its color, smell, and (sensory cues), and uses it as a basis for selecting food portions.
- The amount of food you can eat and the speed at which you can eat will be affected by the amount of food you can eat.
- The taste feeds back the nutrient density of the food.
- Good food will keep you from stopping.
- Visual information tells the brain how much we eat, deciding whether we want to finish it or not.
3. After meals:
- The shape of the food, the amount of calories it contains, and the composition of micronutrients can affect satiety.
- The sense of fullness after a meal is also related to the sensory experience of eating, the memory of eating and the amount of food eaten.
4. At dinner.
- This meal is hungry or full, and the body adjusts how much to eat in the next meal in order to balance.
- If you eat a food for a long time, the body will remember the characteristics of its color and fragrance, and can predict the feeling of fullness after eating according to its color and fragrance.
A few additional little TIPS
The brain likes sweet and colorful colors: cake desserts are colorful, but the same colors can be found in vegetables and fruits. Careful attention to the color and smell of food as you eat can control the overall amount of food you eat.
Improving your diet can be gradual, slowly reducing certain nutrients without having to reject them altogether. It can be reduced in proportion to food; or it can be eaten in conjunction with other healthy foods (such as a biscuit followed by a catty of vegetables). 。. 。. ). Wait until you get used to part of your healthy diet before you start the next step.
In life, you can try to improve some of the common recipes, while maintaining the taste, add more fiber, reduce the content of carbon and water. When you don’t taste that different from the old dishes, your brain can settle down. For example, you can use coarse grains such as quinoa instead of white rice, konjac silk or eggplant instead of noodles / pasta, and so on.
When you fight against nature in order to lose weight, although the brain makes you feel “I’m hungry I want to eat,” in fact, this criminal hunger can still be saved ~ with a few tips, deceiving the brain, weight loss is easier, life is better.