Naturally, each of us sooner or later begins to think about our health and the quality of the food we eat, although we think about the latter less often. And most people also realize that in order to improve the quality of life it is necessary to make some adjustments to the daily routine and change the ingrained bad habits, replacing them with healthy ones. In fact, it’s a lot easier than it sounds, and you just have to start, and then you yourself won’t be able to give up proper nutrition in favor of overcooked junk food.
How you start your morning largely determines your day. Breakfast has been proven to boost performance by 30 percent, so set your body up for work by simply eating breakfast. Eating in the morning will also help you control hunger throughout the day, speed up your metabolism and prevent stress. It should make up 25 percent of your daily diet, which is about 350 to 500 kilocalories, depending on your lifestyle, gender and age.
Eating is not only a physiologically necessary process to sustain life, but also a type of pleasure. Just learn to take enough time for each meal and stop eating on the go. First, the digestive process begins in the mouth, which means that how well you chew your food determines the further process of digestion. Secondly, in a hurry you swallow a lot of air with the food, which can lead to a bloated stomach. Third, this system of eating leads to overeating.
It is known that proteins, fats and carbohydrates require completely different enzymes to digest. Therefore, nutritionists recommend separating these components by including them in different meals. So, try to eat carbohydrates for lunch in the form of cereals or favorite pasta with stewed or grilled vegetables, and for dinner meat or fish with a salad of fresh herbs, and already in a few days you will feel light and maybe even get rid of a few pounds due to improved digestion.
Unrefined foods only
Ever since people began to actively consume refined foods, the number of people suffering from cardiovascular problems and gastrointestinal diseases is steadily increasing. Nutritionists strongly recommend replacing the usual white flour with whole-wheat flour, sugar with honey or stevia, and boil brown or wild rice instead of the traditional one. Unrefined foods retain more of the nutrients that are lost in processing.
A glass of water 30 minutes before a meal
This wonderful habit will prepare the stomach for meals. In addition, we often confuse thirst with hunger, so we eat too much. A glass of water in this case will help us better understand the needs of our body and feel full faster if we were really hungry. This trick is especially useful for those who want to maintain their figure.
Take a walk after a meal
After eating, don’t rush right away to sit down in front of the TV or computer. Make it a rule to take a walk as soon as you get up from the table. This will improve digestion, and the oxygen that actively fills the cells of the entire body during the walk will accelerate the breakdown of fats and prevent them from being deposited on the waist and hips.
Reducing daily calories
We all want to stay awake and slim, reduce the financial cost of doctors and the drugs they prescribe, but few people associate poor health, weight problems and abdominal pain with such a phenomenon as overeating. It’s not about large portions at all.
Examine your menu and you will see that a large percentage of daily calories come from snacks, sugary carbonated drinks and packaged juices, and fatty sauces and dressings. To reduce your daily calorie intake, replace chips with fruit, sweet drinks with green tea, and dress salad with olive oil and lemon juice instead of the usual mayonnaise.
Delicious smoothies in the morning
As we have already said, nutritionists strongly recommend not skipping breakfast. However, not only should it be part of your eating schedule, but it should also be a source of vitamins and energy for the day. According to studies, the healthiest breakfast is considered a smoothie made from greens and vegetables with the addition of a small amount of fruit.
It is this kind of smoothie will not cause a spike in blood sugar levels, but will energize you, speed up your metabolism and prepare the gastrointestinal tract for the subsequent intake of coarser foods. Leaf lettuce, sorrel, celery, spinach, carrots and beets are great for smoothies, as well as an apple and orange as an addition.