Sergey Morozov is a nutritionist, dietitian, specialist in nutrition and biochemistry.

There are 2 concepts: hunger and appetite, they are similar in meaning, but still different. Appetite is an emotional phenomenon that is essentially caused by your subjective perception, a kind of “craving” for food, while hunger is a natural physiological need! And so, today I will share with you 7 tips on how to reduce both!

1. Eat enough protein!

Firstly, protein does not form “extra” reserves in our body, especially fat, unlike fats and carbohydrates. After all, protein is mostly a plastic building material for the body. A person consists almost entirely of protein and water. Every day, many cells are renewed in our body, and a sufficient amount of protein is needed to “maintain” this process. It is also necessary for the synthesis of hemoglobin, hormones, enzymes and immune cells. But at the same time, you can't overdo it with its amount! It has been scientifically proven that an adequate consumption rate that will be absorbed by the body is up to 1.6-1.8 grams per 1 kg of weight, that is, for a girl weighing 60 kg, it will be enough to consume 96-108 grams of protein.

2. Drink water 15 minutes before meals

And in general, drink more water, especially when you start to feel hungry, the fact is that the centers of saturation with food and water are extremely similar and are located next to each other, because of this, people often confuse thirst and hunger, after drinking a 200-300 ml glass of warm water, in 10-15 minutes you will definitely know whether you experienced a real feeling of hunger or your body confused it with thirst and you do not need to eat now

3)Eat more greens (various salads, dill/parsley/cilantro), green vegetables and cruciferous vegetables (broccoli, cauliflower, etc.). In addition to a huge amount of vitamins, minerals and fiber for which your body and microbiome will thank you, you will form a large food lump in your stomach, which will mostly consist of the aforementioned low-calorie and very healthy greens, which in turn will press on the walls of the stomach and send a signal of satiety to the brain.

4. Monitor your body for micronutrient deficiencies.

The fact is that modern supermarket products are far from the nutraceutical composition of what our grandparents ate, although it would seem that the food industry has stepped forward and everything should be exactly the opposite. As a result of eating such products, a modern person accumulates deficiencies in the body, which in turn often lead to the appearance of various ailments and even the development of chronic diseases over a long period of time, but that's not the point now. These same deficiencies can be the cause of an increased feeling of hunger. For example, with a magnesium deficiency, you may be drawn to chocolate, and with a chromium deficiency, you may, in principle, feel less full after eating. Therefore, it is extremely important to monitor the state of micronutrients in your body and compensate in time. In the case of hunger, you can pay attention to such an additive as chromium picolinate. Its intake can significantly reduce appetite and help in weight control!

5. Watch your society!

The thing is that humans are extremely social creatures and our environment has long shaped our habits, including eating habits. We have all encountered a situation when we came to visit our grandmother and she literally forces us to eat a pie or a “light” salad, which contains at least 2 packs of Provencal mayonnaise. Try to avoid events and companies where people regularly throw lavish feasts during which you can start throwing everything you see into yourself out of boredom, and not because your body physiologically requires it!

6. Use smaller plates

Psychological studies have shown that the size of the plate affects the amount of food consumed. Using smaller plates, you can reduce portions without feeling deprived. Your brain will perceive a filled small plate as a full portion.

7. Switch to chopsticks

Using chopsticks instead of a fork and spoon slows down the eating process, allowing you to feel full before your stomach is full. Try using chopsticks even if you are eating with your hands.