Today & # 8212; International fasting day.
Despite the advice of nutritionists not to overeat at the New Year's table, we cannot stop eating mayonnaise salads, fatty and fried foods, alcohol. Today, January 5, on International Fasting Day, Together with a nutritionist, psychologist, healthy nutrition consultant Ksenia Ren, we will figure out how to stop overeating and switch to a healthy diet.
For those who lead an active lifestyle and eat rationally the rest of the time, these kilograms are not scary, they go away a week after the holidays. But most office workers or those who are sedentary and don't eat a healthy diet get harder for a long time, sometimes forever.
The main rules of the International Fasting Day are & nbsp; to maintain a balance of proteins, fats, carbohydrates and consume more calories than you consume. Actually, these are the basic principles for those who want to lose extra pounds and keep weight normal.
And for this you do not need to starve , go on a strict diet or switch to mono-nutrition as a short-term , and for a long time.
If you go hungry all the time, problems with internal organs are within easy reach. The task of physiological weight loss, when & nbsp; excess weight does not return , is, on the contrary, to speed up a slow metabolism.
How to start eating less after the holidays?
Try to minimize fast carbs first — these are sweets, pastries, sweet fruits, fatty foods (fast food). Fast carbs lead to blood sugar instability, mood swings, and even more food cravings when there is really no need to eat.
& nbsp; Lean on vegetables, not fruits. The high fructose content of citrus and fruits (especially bananas, grapes, pears and other fruits with a high glycemic index) will be digested by the body into sugar and stored as fat. Therefore, & nbsp; we eat fruits in moderation & nbsp; and in the morning.
& nbsp; Remember to & nbsp; drink enough fluids , namely clean drinking water. Not necessarily the notorious 2 liters, but remember that tea, coffee, juices do not replace water. You need to drink a lot, this is important for weight loss and overall health.
What foods will help you lose weight
Do not forget to have a full breakfast — it is better to choose protein breakfasts . This morning meal will help you feel full for a longer time, which means you don't overeat at lunch. Cheese or cottage cheese pancakes, casserole, eggs (scrambled eggs, fried eggs, poached eggs), fresh vegetable salads or vegetable stew, baked vegetables. The morning is a great time to eat fruit.
In general, try to & nbsp; eat more often, but in smaller portions … Severe hunger should also be avoided, otherwise then you risk overeating. When taking food, it is important to chew it thoroughly and not to rush. For lunch, when the digestive system is most active, it is good to eat meat, fish, complex carbohydrates — whole grains (boil porridge), vegetables again.
At the end of lunch, you can eat a small fruit, then in the evening there will be less cravings for sweets … For dinner, you should not be burdened with heavy, hearty food, as well as go to bed hungry. Do not gorge on before going to bed — have dinner 1.5-2 hours before bedtime.
What activity for weight loss should you choose?
Of course, a properly formulated diet is the first key to success. But in combination with correctly selected physical activity, it is easier and faster to get in shape. Sports help to speed up metabolism , strengthen muscles, maintain skin tone.
If you are not active at all, then start by walking more walking, climbing stairs , and not ride the elevator, do warm-ups — these are also activities that will help you lose weight.