Something recently I sharpened on the topic of fitness at home. To be consistent, I want to touch on another topic – proper nutrition. I will try not to repeat well-known principles, but to tell you how to rebuild yourself so that these principles become the norm.
Main steps in power correction
Say commonplace yet have, but from the truth of life can not escape. The first step in correcting nutrition is to reduce, and it is better to eliminate, products that have crystalline sugar and flour. Yes, it is incredibly difficult and difficult, but no one demands to abandon them now once and for all.
First, you can reduce the number of cookies and cakes. Then leave them (as well as other hazards) the first half of the day, and over time, all that tea, you can replace the dried fruits. By the way, this is not the season, but in summer, too, you should watch out for sweet soda too!
Another important nuance is an increase in protein in the diet, especially for those who are already over 30. After 35 years, we begin to gradually shrink, that is, lose muscle mass. The first years it may not be so noticeable – about 1% of the muscles are lost per year. And if there is a lot of excess fat, then even more so it is difficult to catch such losses.
It is impossible to stop this process, but you can slightly slow down – eat more foods containing protein. Ideally, the diet should contain 40% carbohydrates, 30% fat and 30% protein. Here you have the answer to the question of what to do if you want to eat in the evening – eggs, cheese, low-fat cottage cheese, boiled meat, etc.
We cherish our psyche
The biggest problem of those who are trying to adjust the diet is how to withstand the regime and not to break. So, I recommend to put the question differently, how to make such a diet become the norm of life. Even need.
First of all, never tell yourself I can not! Can. But at certain times and in certain quantities. Set for yourself these rules. And when in the evening you want to crack a chocolate bar, allow yourself to eat it, but tomorrow morning and preferably half.
By the way, there is another great trick for sweet teeth – carbohydrate window. After training for 30-40 minutes, you can eat something sweet. Only at this time it will be beneficial, restoring the energy expended and not being delayed in reserve. Of course, if you take a commensurate dose, instead of sitting three times and praised yourself with half the cake.
It is worthwhile to arrange a boot day when you can allow shawarma or some bigburger. This, again, is a signal to the brain that you have no limitations. And for the body stress, so as not to relax and keep yourself in good shape. The main thing is that this day does not stretch for six months.
And more importantly, do not reproach yourself for an extra portion of french fries. It happened to break, better think what you did wrong, why you could not resist, and fix it. But do not dwell on this portion of potatoes. Over time, such disruptions will be less and less, and the figure is slimmer.
In general, listen to yourself, love yourself and be beautiful 🙂