Are you unable to follow a diet because you are always hungry, do you say to yourself “I eat too much” and self-control is not enough?
Relax.

Self-control over hunger is a double-edged sword if you want to try to eat less.

Not only does it not work in the long run, it typically worsens the problem of hunger , resulting in the more people put on a restrictive diet, the more they experience hunger pangs, nervous hunger episodes, and an obsession with food. And then yes, the phenomenon of “overeating” becomes a reality.

Hunger pangs are weapons that our body uses when we experience a calorie restriction, and not the consequence, as many believe, of an unsolvable problem with food

Dr. Joe Colella , a doctor expert in slimming and weight reduction surgery, is also convinced of this, who has developed a method that leads people to eat less .

It is called ” The Appetite Solution “, and is based on the idea that if you know how to satiate yourself and choose the right foods, losing weight becomes natural, and eating less is a consequence.

I EAT TOO MUCH AND I DO NOT LOSE WEIGHT: THE DOCTOR’S SOLUTION

According to Colella, there are three things we need to review in our diet if we eat too much:

1. Simple sugars: Dr. Colella says we shouldn’t eat more than 5 grams per meal and 20 grams per day. To do this we drink tea and bitter coffee, reduce refined and white foods, reduce sugar to a small portion of dessert throughout the day, such as a scoop of ice cream or a biscuit prepared with sugar or honey. No fruit juices, smoothies, puffed cereals, sugar and sweeteners.
2. Proteins: proteins satiate more than carbohydrates, and must therefore become the main course together with vegetables or vegetables in every meal. According to Colella, if we want to lose weight we must eat at least double our weight in grams of protein (if a woman weighs 60 kilos, about 120 grams of protein throughout the day).This means a protein resource that can be meat, fish, eggs, cheeses or legumes + vegetables and a small side dish based on whole carbohydrates (a couple of slices of bread, a handful of brown rice or a boiled potato).

   Choose lean proteins: white meats, eggs or egg whites, fish and dairy products or low-fat cheeses. In this way, the pangs of hunger and the desire for sweets tend to disappear.

3. Physical activity : according to Colella, physical activity should be done after a first weight loss and not at the same time . This is because the body still experiences stress, even if it has benefits, and it is necessary to shed the first pounds without incident. To do this, she starts doing the first two things in the first 2-3 weeks: protein with each meal, sugar off. Subsequently, she begins physical activity by regulating around 150 minutes of weekly activity : no cardio, but resistance exercises and muscle work 3 times a week for about 50 minutes.