HEALTHY LIFESTYLE AND HEALTHY EATING

HEALTHY LIFESTYLE AND HEALTHY EATING

One It's important to know the diagnosis of obesity is made when the waist in men is more than 94 cm, in women - more than 80 cm at any height. Correctly measure at the level of the navel we must remember: we eat to live, and not "we live to eat" our recommendations are not a short-term diet, this is how every person who wants to be healthy, live longer and better should eat.

Remember, for weight loss, 80% is proper nutrition, 20% is exercise.

Physical activity can be started with walking 30 minutes 3 times a week, gradually increasing the frequency and intensity of training (target speed - 6 km / h, walk 3 kilometers daily in 30 minutes) is considered good intensity. Biking, swimming, running, team sports also help well: volleyball, football, basketball, tennis. In good weather, it is preferable to practice outdoors, in the morning, while there is strength and the air is still not heavily polluted with exhaust gases.

The amount of fluid consumed - 30 ml / kg in healthy people, 40 ml / kg - in obese people, but not more than 4 liters per day. Try to drink alkaline non-carbonated water, the pH of which approaches 7. The alkaline or acidic state of water can be determined by special test strips for the oral cavity, which are sold in pharmacies. Here are some examples of water pH measured by us: Elbrus - 7.0; Aqua Dombai - 6.5; Pilgrim - 4.5; springs of the Caucasus - 4.5; Mountain Top - 4.5 (from this it follows that preference is given to Elbrus from Cherkessk and Aqua Dombay)

Food should be varied and balanced. From protein products, preference is given to meat of red fatty varieties (beef, lamb), fish (desirable wild, not farm-grown which is grown out of will), eggs, sour-milk products. Eliminate completely fast carbohydrates (sweets, sugary drinks, white flour products). Replenish carbohydrates through vegetables and fruits, preferably fresh go to bed no later than 22.30, the duration of sleep is at least 7-8 hours. The sleep hormone melatonin is a fat burner. You need to sleep in a well-ventilated room with fresh air, at a temperature of +19 degrees

More information about the principles of a healthy lifestyle can be found  HERE.

Products that can be consumed without restriction

  • cabbage (all kinds), mushrooms, cucumbers, tomatoes, peppers
  • lettuce, greens, spinach, sorrel
  • tea, coffee without sugar and cream
  • drinking non-carbonated water

Meat (lamb, turkey, veal, beef). Exclude chicken, it contains a lot of hormones and antibiotics (you can only eat homemade chicken) wild fish zucchini, eggplant, beets, carrots, green beans, radishes, radishes, turnips, green peas (vegetables can be consumed raw, boiled, steamed, baked, frying is not recommended) The use of fats (butter, mayonnaise, fats) in cooking is not allowed.

Foods to eat in moderation

Milk and dairy products of normal fat content, and preferably homemade. Do not use low fat dairy products!!! boiled potatoes, preferably steamed mature grains of legumes (peas, beans, lentils) whole grain cereals (no more than 6 tablespoons per serving). Exclude semolina, white rice, instant cereals

  • soups vegetable, meat and fish, cooked on the second broth
  • pasta cooked al dente (durum wheat only) (no more than 6 tablespoons per serving)
  • bread and baked goods - not rich (preferably wholemeal or whole grain bread, 1-2 slices per day)
  • fruits (other than those specified in the “exclude” paragraph)
  • nuts, seeds
  • eggs

“Moderate” means half of your usual portion. Food should be as natural as possible, "roughly cooked" - better under cooked than overcooked.

Foods to Avoid or Limit as Much as Possible

  • vegetable oil (2 tablespoons per day are allowed, preferably vegetable, linseed) and only unrefined mayonnaise exclude meat grown with hormones and antibiotics, usually pork and chicken
  • smoked meats, sausages, sausages, sausages
  • canned meat, fish
  • sugar, honey
  • fruits and berries: bananas, grapes, dates, watermelon, melon
  • jams
  • sweets, chocolate (if you really want to - 1/4 bar of dark chocolate with a cocoa content of 70-90%)
  • pastries, cakes and other confectionery
  • biscuits, pastry products
  • ice cream
  • sweet drinks (coca-cola, fanta, etc.)

Alcoholic drinks (250 ml of dry red wine is allowed, 50-100 ml of vodka - a maximum of 2 times a week). Eliminate beer completely!

Any cooking method is allowed (baking, boiling, steaming, grilling, in a pan), the main thing is without adding fats. Try to use utensils that allow you to cook food without adding fat (steamer, special pans, oven, grill).

5 Easy ways to lose weight

The basis of nutrition is vegetables (except corn) and meat remember that vegetable fats are higher in calories than animal fats. Reception of red grades of meat and fish is preferable. The calorie content of alcohol is approaching the calorie content of fat, it should be limited as much as possible.

Obesity means insulin resistance (see what it is on the Internet). Each meal causes an increase in insulin in the blood. Hyper insulinemia itself causes a pronounced feeling of hunger, especially in the evening. Such patients literally “swept away” everything in the refrigerator in the evening after work. Therefore, obese people are advised to eat as little as possible (3 times a day, preferably 2), while using larger portions (you can eat more often with diseases of the gastrointestinal tract and with intense physical exertion). 

Recommendations for more frequent, fractional meals here have no scientific validity. The appointment of drugs that reduce insulin levels can significantly reduce appetite, improve human metabolism. Well reduces appetite water with lime or lemon control the level of vitamin D in the blood. With its deficiency, take in the correct dose, which should be determined by a competent doctor

If you want to eat, drink water. The thirst center in the brain is next to the hunger center. Therefore, the lack of water in the body can be taken for a feeling of hunger. half an hour before you sit down at the dinner table, drink an aperitif. A glass of water, tea without sugar, a cup of vegetable broth. Drinking 500 ml of water before each main meal contributes to 44% more weight loss. A feeling of fullness in the stomach will make you content with a smaller amount of food. Sweet, sour drinks, strong meat broths that stimulate the appetite will not work

The last meal should be no later than 2 hours before bedtime. There is an old saying: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy" start lunch or dinner not with the main course, but with a low-calorie snack, such as a hard-boiled egg, a green salad. Good grated carrots, celery, cucumbers give preference to seasonings that do not stimulate the appetite. Sprinkle food liberally with dill, parsley, mint, savory, cumin salt retains water, it should be limited as much as possible. Replace, at least partially, salt with lemon juice store-bought fruit juices, which are necessarily added sugar, prefer natural fruits cookies, chocolate, jam, other sweets. Down with the temptation!!!

There should be a lot of food on the plate. Cook light meals that can be visually enlarged

As you know, food is fun. So stretch it out! Do not swallow hastily in a hurry. Chew each bite well. Perhaps, if 10-15 minutes pass between the change of dishes, you can easily refuse to continue lunch or a sweet dessert.

HEALTHY LIFESTYLE AND HEALTHY EATING
 HEALTHY LIFESTYLE AND HEALTHY EATING
It is often difficult to immediately give up long-term habits and addictions. Do not immediately go on a strict diet, denying yourself everything. Start slowly - to begin with, give up two or three of your favorite foods (ice cream, cakes, chocolates). Then, other high-fat foods can be gradually added to the list of prohibited foods. If your habit includes a late dinner, start to gradually shift the time of eating to an earlier time, every day by 10-15 minutes. Also, gradually begin to increase physical activity.

 It is not necessary to immediately start with intensive fitness, walking in the fresh air or light gymnastics is better. In any case, after training, there should be no discomfort. If the loads are very high and cause discomfort, then subconsciously you will try to avoid them, more professionally and individually you can choose food by consulting a nutritionist

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