Have you tried diets several times with the aim of losing weight and failed time and time again?
Losing weight requires a lot of strength and stamina. Plan this long and rocky road carefully, if possible with the help of a specialist. Losing weight is a challenge, but one that you are very much up to. You have the main influence on your weight loss by deciding what, how, when and how much you eat.
You lose weight when you consume more energy than you take in. You can specifically increase your energy consumption through exercise . You can have a big influence here. You can also influence your energy intake by eating. Our eating behavior is influenced by our body on the one hand, and by our environment and our psyche on the other.
Our body regulates our food intake via our feelings of hunger and satiety . Hunger prompts us to eat, satiety stops us eating. Equally important is how tightly the stomach is stretched by the food and the composition of the meal.
Our body produces satiety hormones. The more we eat, the more they are released into the blood. They reach the brain via the blood and inform it that food has been consumed. The result is a feeling of satiety. This makes you feel full 20-30 minutes after you start eating. Satiety reaches a maximum and then slowly decreases again. After a break from eating, the hunger hormone rises in our blood. We get hungry again.
In the long term, eating is controlled by our body via leptin . Leptin is a hormone that is produced by our fatty tissue . Leptin is also known as the adiposity signal . It is produced depending on the size and structure of the adipose tissue. A high leptin level in the blood is a sign of a lot of fatty tissue. As a result, food intake is reduced in the long term and the body's energy consumption is boosted. A low leptin level is a sign of little fatty tissue. Food intake is stimulated in the long term and the body's energy consumption is put on the back burner.
In our everyday lives, however,eating is not just about getting full. Eating also fulfills other purposes. For example, food helps us to overcome negative feelings and boredom, to cope with stress or as a reward and consolation. If you want to lose weight, become aware of the reasons why you eat. Look for new strategies that you can use in everyday life as a substitute for eating. This is where you can become active and influence your eating behavior. If you manage to lose weight - i.e. fat - by eating less, less leptin will be produced than before. The low leptin level causes your body to switch to the low flame.
Less energy is consumed. In addition to the leptin level, the level of satiety hormones also drops, making you feel less full. The body wants to keep its weight and compensates for this with an increase in the hunger hormone. You feel more hungry. Your thoughts about food and your appetite increase. The hormonal change is a factor that makes weight loss more difficult in everyday life. However, there are numerous factors that you can control and influence yourself. It's in your hands.
Develop strategies in advance that you can use to deal with the increasing feeling of hunger . You can actively control your thoughts if you are aware of this pitfall. Try to delay the feeling of hunger. Be aware of your hunger . What do you feel at this moment? In which parts of your body do you feel something? Think about what you can do to weaken the feeling of hunger at this moment. For example, you can read something, listen to music, sing, relax, go outside, chew gum and much more. Try to delay the feeling of hunger for a few minutes at the beginning. Increase this time until you have found an eating rhythm that is good for you and your weight.
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