Do you want to lose a few kilos? Do not torture yourself with a strict diet. It is enough to obey… the 10 commandments. Each breach is a sin that can be seen in folds.
What does it mean to eat he althy? What are the correcteating habits , thanks to which you can lose unnecessarykilogramsor keep weight - advice from Katarzyna Zielińska, dietitian and fitness trainer.
Be moderate
The most important condition for maintaining a slim figure is very simple: you must not provide the body with more calories than it needs. And these needs are meticulously calculated: a woman aged 26-50 can eat no more than 2,000 calories a day, when she is pregnant - 300 calories more, and when she is nursing - 500 calories more. A lady in the menopausal period needs 200-400 kcal less than before, if she does not reduce the caloric value, she will definitely gain weight.
Don't skip meals
The daily allowance is to be divided into 5 servings (breakfast - 500 kcal, 2nd breakfast - 200 kcal, lunch - 700 kcal, afternoon tea - 200 kcal, dinner - 400 kcal). Every fasting is a signal for the body to switch to the emergency system - there is no calorie supply, so you have to stockpile for hard times. Do not be deluded that your body will reach for fat reserves - they will remain intact!
Start each day with breakfast
This is the most important meal - it starts the metabolism slowed down during the night. A solid breakfast will provide you with energy for the first half of the day, as well as sufficiently high glucose levels. Thanks to this, you will survive until dinner (this one is supposed to be the most caloric) and you will not be tempted by fattening snacks once.
Avoid temptation between meals
Candy bar, bun, banana - and you will already accumulate approx. 500 additional calories. By snacking between meals, you mobilize the digestive system to work constantly, and what you eat will be stored as fat. If you have to, grab a few nuts, a handful of pumpkin seeds or sunflower seeds. Just a little bit, because these are very caloric snacks.
Do not eat 2-3 hours before bedtime
A rich dinner (because you didn't eat much during the day and you want to make up for it in the evening) is a powerful sin. Before digestion is complete (the body needs 2.5-3 hours), you go to sleep. During sleep, all
life processes, including transformationmatter are slowed down. The brick effect: heavy sleep and extra pounds.
Make your body move
Physical activity is the best way to speed up your metabolism. The body needs a vigorous walk until walking, swimming, fitness exercises, cycling, inline skating, Nordic walking. Training should last more than 30 minutes, because only after this time the body starts to burn fat. However, there is also some good news: you don't need to sweat when exercising, your body should only be warmed up, and your breathing should be slightly quicker, but steady.
Eat everything in moderation
We need a bit of everything. So you must not deprive the body of fat or carbohydrates.
But with some reservations. Limit animal fat, use vegetable fat. If you can't do without meat, replace pork and beef with poultry (skinless) and fish. Give up cream, butter and yellow cheeses. In the afternoon (from 4 p.m.), avoid simple carbohydrates, choose complex ones: whole grain pasta, dark rice.
Like fiber
The digestive tract does not absorb it. So why eat it? Fiber slows down the digestion and absorption of carbohydrates and fats. As it swells in the stomach, it provides a feeling of satiety. In addition, it accelerates the intestinal peristalsis, preventing constipation. It is most abundant in whole grains, vegetables and fruits.
Celebrate meals
It's not about being stuck at the table for hours, but not eating on the run. During the meal, do not read or watch TV, focus on what is on your plate. Savor it, bite every bite thoroughly, don't swallow it right away. Leave the table slightly unsatisfied, because the signal about satisfying the hunger goes from the stomach to the brain for about 20 minutes.
Drink non-stop
The body is mostly water, so you need to constantly replenish your supplies. Note: If you are thirsty, this is not the first, but the last sign that your body wants to drink. Therefore, drink 2 liters of fluid a day, and even more in summer. It's best to have a water bottle close at hand. Avoid sweetened drinks (watch out for some ready-made juices - they have a lot of sugar).
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