1/ CALM THE GAME
Sitting down calmly and chewing well requires you to eat more slowly (and therefore less) but also helps slow down digestion, and therefore prolongs the feeling of satiety. The reasoning is the same for the breaks between different dishes! And when stress pushes you to compensate on food, taking a deep breath by inflating your stomach and exhaling slowly through your mouth as if blowing through a straw, quickly calms the slippage.
2/ WATCH THE GLYCEMIC INDEX OF YOUR FOODS
So that your body is not permanently hungry, you will simply give it priority foods capable of soothing it in the long term. In other words, foods with a low Glycemic Index are not likely to suddenly raise your blood sugar level... and in turn cause cravings and snacking. Overall, try to emphasize natural foods (wholemeal pasta, vegetables, etc.) and prefer al dente cooking because the more the food is cooked or pureed, the higher its Glycemic Index rises.
3/ MULTIPLY THE SNACKS
Fresh fruit, yogurt or compote... all these foods can be eaten in the morning or afternoon without weighing on the scale. And even at night in case of irrepressible cravings. Drinking a large glass of water in small sips also helps fill the stomach and calm the urge to snack while ensuring good hydration of the body.
4/ LURE YOUR EYES AND YOUR STOMACH
Using small (dessert) plates to accommodate the main course is a good trick to have the feeling of increasing the portion without multiplying the caloric intake. Just as shopping on a full stomach avoids the temptation to grab the packet of cake, or even eat it on the spot.
5/ MAINTAIN YOUR BREATH
After each meal or snack, brushing your teeth not only helps limit cavities and tartar invasion, but also freshens your breath: the desire to spoil this healthy feeling with a pain au chocolat is immediately swept away. !