Instead of fighting the feeling of hunger, it is wiser to treat it as intended by nature, namely: to get true pleasure from delicious food. To make it easier to determine the sensations, psychologist and nutrition specialist Vicki X.

Step 1. You are "dying of hunger", too hungry to pay attention to the quantity and quality of the food you eat. In such a state it is incredibly difficult to prepare quality food and determine a portion commensurate with the energy costs. You swallow everything that comes to hand, almost without chewing. Most likely, you will eat much more than you actually need. If this happens to you often, then, perhaps, the calorie intake is more than you need to maintain a normal weight. As the proverb says, "hunger is the best seasoning". But not the best adviser!.

Step 2. You are seriously hungry, the body sends clear signals that you should immediately eat. These signals can not be ignored, on the contrary - they need to obey. You should eat only at such a moment, because right now your body reports a shortage of nutrients and requires their replenishment, and the food will seem the most delicious. Therefore, if it's lunch time, but on the hunger scale you are not yet at this stage, then it's better to postpone lunch.

Step 3. You are hungry, but you can wait another twenty minutes. It's time to take care of the quality and quantity of food. You will have time to cut a fresh salad, take yourself a portion appropriate to common sense, and beautifully decompose the food on a platter. If you are not at home at this moment, you can walk to the cafe, where, for example, grilled meats or a sandwich with vegetables and chicken. In short, there is time to make a sensible choice.

Step 4. You are comfortable - hunger is quenched, now you can push the plate aside. At this very moment the food loses its taste, the pleasure of eating is dulled.

Attention! The hunger is quenched, the acute sense of pleasure in food disappears, but on the plate, at least,. "Do not throw away," you think. - We must finish eating.

With the top! Just that a wise organism has given you an unambiguous signal that enough nutrients have been received. If you stop now, you will feel good for the next few hours, and the nutrients you get will go to make up for the energy expended. But if you do not remove the plate, then your condition will move to the next stage.

Step 5. You feel the heaviness in the stomach from the excess food. This is a clear signal that you ate too much. And now say it out loud, remember this phrase and tell it to yourself while eating: everything that is eaten beyond the sense of satisfaction (stage 4), will go straight to "stocks".

The excess of calories is transformed into fat and will go to your already "problem" areas.

Step 6. Stomach is very crowded. You experience discomfort, drowsiness and fatigue. This was because they ignored the signals of the coming satiety, continuing to eat, because. Yes, why did you keep eating?.

Step 7. You are obviously full. The discomfort is aggravated, the stomach is bursting, it is difficult for you to get up from the table, in the stomach of pain health. Sumy. Ua.