Some time ago I published this interesting testimony of the neuroscientist Sandra Amoodt, who in a video explained how she managed to lose about seven kilos in a year without going on a diet , but eating according to her sense of hunger.

A very complicated thing to do, especially if we think in terms of calories, macronutrients, body weight, right foods and wrong foods. In this case, our sense of hunger appears monstrous, enormous, abnormal.
And the fear of gaining weight and becoming obese is too great to do as Amoodt says: just eat whenever you’re hungry.

But if you want to do yourself a favor, if you suspect that food regulates your life and you are not the one to freely dispose of food, if you live in fear of gaining weight, then I’ll explain how to reduce the sense of hunger to lose weight.

You will thus have zero craving for snacks, zero craving for “wrong” foods except occasionally, and a much more scaled-down sense of both gluttony and appetite.

SENSE OF HUNGER: HOW TO REDUCE IT TO LOSE WEIGHT?

First we need to ask ourselves if we eat enough, or if on the contrary we are not always on a diet.
We know that the needs of a woman of average height and inactive goes, depending on the type of work done, from about 2100 to 1900 calories depending on age according to the FAO. For a man about 2400 to 2100 calories.

For women and men who eat much less than that, I recommend a reverse diet (I’ll explain what it is here ).
The goal is to eat no more and no less than your total calorie needs. After a few months, you will realize that you have less desire for sweet foods, snacks and various temptations.
That is, food restrictions increase the desire to go wrong. Consequently, it is necessary to reach a state of alimentary “serenity” to fight temptations.

Later, if the scale is your best friend, maybe you and the scale should take a good pause for reflection. 
If we have to get out of a state of nervous hunger, we cannot always think about our weight.
Because weighing yourself every day is equivalent to bringing your nutrition back to the slimming diet plan, to complain of some oscillation, to feel unruly and wrong. This frustration makes us return to the vicious cycle of restraints and then binging or cheating. We learn to weigh ourselves once a month.