1- reacquaint yourself with your kitchen
It's simple: the more times you dine outside your home, the less you'll wear a jean. A study published in July by the Public Health Nutrition examined the eating habits of more than 12,000 people and found that those individuals who ate a fast food restaurant or in one full service consumed an average of 200 extra calories a day (in those places more saturated fat, sugar and salt) that people who dined at home.
Eating in restaurants should be the exception, not the norm, says study co-author, Lisa Powell, Professor of Politics and Health Administration at the University of Illinois at Chicago. In addition to improving nutrition, you'll do a favor to your pocket, you'll save a lot of money.
consejos2- not send text messages while you eat and avoid the "multitasking"
Research shows that distraction can be "tremendous" to fulfill a diet. "We made many decisions per day, but we do the same for food," said Professor Brian Wansink.
Experts believe "indispensable" take a place (time and space) to eat without making other tasks simultaneously.
3- The importance of breakfast
Experts also consider it important to have a good breakfast in the morning. It balances our body and essentially takes away the anxiety that usually deposited at the time of a lunch if we reach that point on an empty stomach.
salud4- not think to take out food from your diet, you think what sumarás
Our first instinct is to cut the "bad" foods. Do not think so. "Trying to restrict or banish food can leave people feeling like I was in prison," says Cynthia Sass academic. He adds: "Focus on what you should add or replace a much more positive approach."
"The idea is that you think a lot of products, proteins, whole grains, nuts and seeds, in order to slowly displace unhealthy processed foods," advises Kim Larson, spokesman for the Academy of Nutrition and Dietetics.
5- Give your refrigerator a "facelift"
"The crisper drawers may have been designed to maintain fresh products, but usually the place where fruits and vegetables will decompose," says McDaniel.
If you move the products of those drawers "low visibility" on the top shelf of the refrigerator, you will eat three times those products, according to studies. "I keep my cut in clear containers where I can see them vegetables," says McDaniel.
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6- You can get "much more" good food eaten in a balanced way
If you feel you eat the right foods but are still not losing weight, look how much you're eating. Worse: ". More eat, are less accurate if a customer is already eating well and still not progress, I would say that halved the size of their portions," says Larson.
7- "Flip" food
When eating out, instead of focusing on what will be the main course, says Beller, it should be noted at the entrance to the vegetables: "Two large handfuls, or at least half of your plate should be vegetable. See what the restaurant is offering on the menu and order double vegetables. "
So then we can think about the main course: "May we suggest a simple fish fillet cooked in a touch of healthy fat," he adds.
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Beware 8- night
"When you absorb calories at night, if your body does not need them because you are not active, the excess calories are sent to fat cells," Sass says.
"A customer said he ate at night to calm stress, now plays guitar Others are involved in meeting targets set;. For example, go for a walk with a neighbor when they are tempted to eat." The idea is to think about other things and focus energy on other activities.
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