Strategy no.3: Calculate the exact amount of calories you should eat
Diets based on low caloric intake can cause severe food cravings and slow down your metabolism especially if they’re follow for longer time periods. What your brain actually starts to think is that you’ve found yourself in a situation where it’s impossible to get more calories to sustain normal body functioning, so it begins to preserve energy because it thinks you’re starving.
If you give into the cravings, you could develop something call hyperphagia, a condition where the hormones in charge of regulating hunger don’t shut-off and you enter a state of constant feeling of hunger which again makes you experience food cravings and not being able to resist the temptation of overeating.
So, instead of depriving yourself of vital macronutrients, follow a diet that is customized to your levels of physical activity, which in the long-term will make you lose weight in a gradual and healthy manner, not some magic solution that will just cause a rebound and gaining all the weight back and even add some more. Calculate the exact number of daily calories by multiplying the current weight in lbs by a factor of 12-15, which depends on the physical activity level.
Strategy no.4: Start exercising
If losing the excess body fat is your main goal than you should get yourself a gym membership. Exercising is an essential part of the process of building muscle mass, but that’s not the only thing. Exercising also forces the body to release compounds known as endorphins and hormones that will aid you in suppressing your hunger after you’ve finished exercising. Several studies have shown that the people who go to the gym regularly have a much better self-control when it comes to their cravings than those who don’t.
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Research has also shown that exercising can both control your appetite but it can also stimulate it. The reason for this might be that exercising raises the levels of hormones like adrenaline and noradrenaline which have the opposite role of that of hunger hormones, namely they make you feel less hungry after you’ve finished exercising. That’s why you should always strive to make good food choices since hunger can creep in again fast once the hormones’ effect starts to wear off.