Everything brilliant is simple! Or how to keep yourself in shape without compromising your health.
Let’s face it, not everyone can easily sit through grueling diets or deny themselves the pleasure of eating a slice of pizza at least once a week. But the thought that it’s time to go on a diet again only depresses and life ceases to play the same colors. Do not give up, because there are a few tips or even secrets that will help you keep in shape, without resorting to drastic measures.
Tip 1: Drink your daily water allowance
Water, water and more water. We can not stop repeating that it is the key to a slender figure, good health and good mood. Do not forget that sometimes the feeling of hunger is not caused by the fact that you want to eat, but by the fact that you need to quench your thirst. Of course, there are cases when you want to replace plain water with soda or sweet soda, coffee with sugar or a cocktail with sweetener, but it is better not to do this, because all the sugar contained in these drinks will be deposited on your body. It is better to stock up on a pitcher of clean water and keep it in sight, every time you want a “harmful” soda, take a few big sips of water from this vessel.
Tip 2: Don’t overindulge in holiday meals
Everyone has such a period that seems to have sat on a diet, already used to vegetables for lunch and porridge with water in the evening, when suddenly at a friend’s birthday party with a lavish feast. Of course, you can not deny yourself to “vent” and try everything on the holiday table and that’s right. No need to force yourself into a rigid framework, because limiting yourself in getting positive emotions, you will not get the desired result of losing weight.
But this does not mean that it is necessary to participate in all holiday feasts. For example, if the team at work decided to just order pizza and celebrate the closing of the quarter, weigh well the pros and cons before reaching for another slice of this treat.
Tip 3: Have more conversation over the meal
No doubt you’re gathered around the dinner table to satisfy your hunger, but don’t forget the simple rule: “The more you talk during a meal, the faster you get full.”
In one study in the Journal of Clinical Endocrinology & Metabolism, scientists asked people to eat a bowl of ice cream at different intervals: some for 5 minutes and others to stretch the pleasure and consume it for half an hour. In the end, those who enjoyed the ice cream slowly produced peptide YY, the so-called satiety hormone, while those who coped with the dessert for five minutes did not. So try to eat lunch and dinners in company, so as not to eat more than the proper portion.
Tip 4: Do not pay attention to diet products
We have already written about the fact that no benefit from low-calorie and low-fat products should not be expected, it’s all a marketing ploy. The problem is that such products often undergo strong chemical processing and contain large amounts of carbohydrates. What’s more, companies remove fat from them, but add sugar, salt and other additives instead.
Tip 5: There is no such thing as “bad” food
The more you divide food into “good” and “bad,” the more you become addicted to it. This is how the psychology of consumption works. In a University of Toronto study, women who were deprived of chocolate for a week had stronger cravings and consumed more chocolate than those who had it freely available and had no psychological ban.
A later study confirmed the results: if you tell yourself that you can’t afford to eat even a bite of chocolate and don’t even want to think about it, you have an obsession … with chocolate. This has to do with thinking that you are suffering from dieting and it makes you feel guilty and overeating as a result. For a happier relationship with food, stop ranking food as “bad” and “good.”
Tip 6: Give yourself a chance to rest
It is scientifically proven that the less we let our body rest, the more it demands food from us. Sleep is an important part of a trim figure. Since, during sleep, the body does not waste energy, it does not start looking for it in an extreme mode. But if you work overtime or decide to postpone sleep due to other circumstances, prepare for the fact that after a while you will be eating a hot dog, washed down with a sweet soda.
Tip 7: Don’t beat yourself up
You can’t help yourself and ate a cheeseburger and fries, who doesn’t? But do not blame yourself too much. Calm down and promise yourself that it won’t happen again. Self-awareness can lead to a better relationship with food and a healthier lifestyle, a new study from the University of Waterloo in Canada has proven. Low self-esteem can lead to disorderly eating, which causes weight gain.
Tip 8: Experiment in the kitchen
If you think that a proper and healthy diet is limited to kefir, buckwheat and boiled chicken breast, then you are deeply mistaken. Today, nutritionists and adherents of PP are trying to diversify their diet as much as possible and offer lots of recipes that are tasty and do not harm the figure. Remember that the main helper in your kitchen should be seasonings, they can make even the most bland dish delicious and flavorful.