They get full from two things – from the malfunction of the digestive system and from overeating.
A slender figure is not always tough exhausting diets. Nutritionists argue that in most cases it is enough to normalize your diet in order to achieve ideal forms. This is easy to achieve by simply changing the principles of daily food absorption.
Proper nutrition is the daily receipt of the necessary amount of nutrients with food. Compliance with the norms of rational nutrition leads to an ideal figure and a healthy lifestyle, helps to preserve the youth of the skin and a pleasant feeling of ease in movements.
AS IT IS
1. Drink more water
Every morning, the first thing to do is to drink a glass of water will wake up the stomach (very useful for good digestion). Only after an hour can you start breakfast, and if you want to eat (see below).
Water is the lowest-calorie drink. Drinking 6-8 glasses of water a day, you help the body wash away toxins, and this, in turn, helps to saturate the body without calories. The main advantage of raw water is that you stop drinking high-calorie drinks. But don’t drink if you don’t feel thirsty.
People often ignore the counting of calories in carbonated drinks and do not associate them with overeating, which is a mistake.
The benefits of abundant drinking are obvious: appetite decreases, and the energy balance is maintained at the proper level. Do not get carried away with mineral water: salts in its composition trap water in the body, slowing down the process of weight loss.
2. Eat at the same time
The stomach should work like a clock – it should be ready to eat, only at a certain time, i.e. a person will not have a spontaneous feeling of hunger. Consistency in eating is also very important for proper digestion.
The criterion for healthy eating is healthy hunger, when even a crust of bread is joyful. After hard work, stormy emotions, overheating or hypothermia, it is better to sit down at the table after waiting for 20 minutes. You don’t need to eat through force in case of ailments. The body specifically saves energy to fight the disease. As soon as he needs food, he will give a signal.
Sit down at the table only when you feel hungry. During your meal, try to follow a certain regimen. At least 5-6 hours should pass between two meals. The stomach should rest and be empty for at least 1 hour before a new meal.
3. Try to chew any food thoroughly
Enjoy your meal – do not be distracted by other things during the meal, and chew your food thoroughly. The Eastern recommendation says: “Sew one piece of food 22 times and you will lose weight.” This way you will protect yourself from overeating and from excessive load on the stomach, which, of course, contributes to good digestion.
Poorly chewed food is digested and processed worse and slower. Processing and splitting poorly chewed food requires additional energy costs. In addition, part of the food is already split in the oral cavity by saliva enzymes. And if saliva has not impregnated food, then the food is no longer partially treated with enzymes. Untreated food enters the stomach and intestines, stagnates there and rots. This causes heartburn, belching, bloating and other troubles.
4. Avoid snacks
Sometimes there is a feeling of hunger not at the right time to eat, try to satisfy it for your own benefit. In no case, do not eat candy or a bun – it can become a dangerous habit. It is better to eat some fruit, low-fat cottage cheese or yogurt.
5. You can’t wash down solid food with water or any other liquid
Since this reduces the fissile power of enzymes that treat food and reduces the concentration of free hydrochloric acid of the stomach. The consequence is insufficient treatment of the food lump with all the ensuing consequences.
6. The Food you take should please the eye and cheer the heart
It should be prepared with good thoughts, with a sense of gratitude and appreciation for nature. Food cooked in a haste, from what happened, in a state of irritation and anger, will not be useful. After all, things, objects and products are able to convey the feelings and moods of the person who made them.
7. Don’t try to eat the same food every day
Food should be varied and nutritious. If you follow this rule, your body will get all the nutrients it needs. And he needs more than 60 power components.
8. Arrange unloading days
The most convenient time to replenish energy reserves to cleanse the body of toxins is the weekend. Stock up on fresh fruits, vegetables, mineral water without gas. Set yourself the task of eating vegetables raw more often.
9. Take care of systematic and normal bowel emptying all the time
Normally, a person defepates alone, less often 2 times a day. If you do not feel satisfied after leaving the toilet, then you have problems with the gastrointestinal tract. Most often, this feeling of dissatisfaction occurs in diseases of the large and small intestine. If the chair is delayed for more than 2 days, you should resort to an enema. Lamful can only be resorted to in the most extreme cases.
- Do not do any work that requires physical or mental tension during meals, before or after meals
The body is already loaded with food processing work, and its energy at this time is directed only to this process. You can’t chase two hares at once
WHAT IS THERE?
Exclude: sugar, white bread, flour, dumplings (heavy food), fast food, fatty, soda.
- Don’t eat a lot of pepper, mustard, spices and smoked meat
All of them have a harmful effect on the gastric mucosa, irritating it, and lead to diseases such as chronic gastritis, stomach and intestinal dyskines, peptic ulcer.
- Try not to eat too cold or too hot food
The most acceptable food for the body is with a temperature of 37 °C. When food temperature deviates up or down, the mucous membrane of the entire digestive tract is irritated. This is especially harmful for children and always leads to digestive disorders. Please note: all chefs without exception suffer from gastrointestinal diseases, liver and biliary tract diseases. This is due to the fact that they constantly have to taste hot dishes. No animal, even the most hungry, will eat food whose temperature exceeds 50 °C. This is a reflex that nature has awarded our “smaller brothers”. All of the above also applies to frozen drinks and dishes.
- Consume more fiber
Fiber is dietary fibers that are contained in plant food. These fibers can be both soluble and insoluble. Soluble fiber (its sources are oat bran, beans, vegetables and fruits) normalizes the intestinal microflora. And insoluble (contained in wheat, rye and rice bran, vegetables, fruits – mainly in the peel) swells in water like a sponge, and removes harmful substances from the body, contributing to the rapid cleansing of the gastrointestinal tract. To be healthy, it is enough to eat half a kilogram of vegetables, fruits and berries every day.
The menu should include a variety of dishes made from cabbage, carrots, beets, green peas, onions, cucumbers, tomatoes, herbs, any fresh fruits and natural juice.
Fruits and vegetables clean the gastrointestinal tract, saving the body of constipation, activate metabolic and recovery processes. They significantly increase the body’s immunity and ability to fight infections.
- Don’t give up animal protein
Meat and fish are the most valuable source of protein. A day, the body needs about 100 g of meat (meat products), fish – at least 70 g. Seafood is necessary for the prevention of cardiovascular diseases. Atherosclerosis, coronary heart disease, heart attacks, strokes develop against the background of an excess of cholesterol. Fish, on the other hand, contains healing polyunsaturated fatty acids that prevent the deposition of cholesterol on the walls of blood vessels. The Japanese consume more than 200 g of seafood a day – perhaps this is the secret of their longevity.
Nutritionists claim that proteins give a sense of saturation before fats or carbohydrates, and advise you to start a meal with protein products. That is, if your lunch is a fish with vegetables, then first eat fish, then everything else.
- Enter porridge into your diet
Cereals are an excellent source of carbohydrates and should occupy an honorable place in our diet. On average, a person needs 10 g of buckwheat and hercules, 8 g of rice and 3 g of millet, pearl barley and corn cereals daily. In order not to cook several porridges every day, do not measure the norm with a spoon, it will be right to have breakfast with porridge from different cereals in the morning. As a result, this will meet the body’s need for cereals.
It is a mistake to believe that muesli are low-calorie. It all depends on the composition and method of preparation. As a rule, muesli are fried in vegetable oil with syrup and honey, which increases their calorie content.
- Remember the sense of proportion
Do not overeat or burden your stomach with excess food. Remember that your mental and physical condition almost always depends on what you ate. Avoid those dishes that, as you know from experience, are harmful to you. The measure in everything is the mother of longevity.
The law on proper nutrition does not prohibit any product – provided that it is safe and well prepared.
Tea, confectionery and, moreover, alcohol have never been considered particularly useful products, but they also have norms – not the needs of the body, but safety.
So, you can eat 2 g of tea (dry brewing), 1 g of coffee per day, because more shakes the nervous system. Sugar, candy, cookies, chocolate, honey, jam, all kinds of confectionery, kissel will not harm if you follow a measure when used: in total, these products should not exceed 50 grams per day. But it is them that we use the most – 2-3 times more than the allowed one. The best replacement is sweet fruits and berries.
The surest way to lose weight is to love yourself, eat right and play sports.
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