It is not difficult to lead a healthy lifestyle, eat a lot of vegetables, fruits and herbs. The hardest part about this is getting started, taking the first steps.
Include daily rules in your life that will help you become better, healthier and happier. I share with you my rules without which I can no longer start and spend my day.
– Diversify your breakfast. Let it be not only omelet or oatmeal porridge with milk or water, but also beans, fruits, vegetables, nuts;
– Try to drink your daily water norm a day. On average, this is from 1,5 – 2 liters of water per day. This will help you to avoid overeating and control your appetite. Also, drinking enough water will help you avoid dehydration, headaches and make your skin much softer;
– Try to eat 2 – 3 times a day. Of course, the rhythm of life is different for everyone and find a schedule that is comfortable for you;
– Eating every 3 – 4 hours. This will allow you to avoid hunger and evening overeating, enhances psychological calmness: when a person knows that in 3 – 4 hours he will have another meal, he no longer overeats and panic attacks do not arise, that he needs to eat more now so that he will have enough for a long time;
– Your last meal must be no later than 6 p.m.;
– Eat at home because this is how you can control the amount of oil or salt in your dish. If you do not have the opportunity to dine and dine at home, I advise you to take your cooked food with you;
– Do not eat while standing, on the road, on the way to university or work;
– Make it a rule for yourself: no TV or phone while you eat. This will prevent you from mindlessly eating food;
– If you live with your family, eat all together – it will make you happier. Do not eat from a common plate, it is better to set aside the required amount of food on a plate in advance – this will help you not to overeat;
– Eliminate foods high in sugar, flour, and starch from your diet. 95% of your diet should be plant-based. Choose beans, greens, fruits, nuts, whole grains, wild rice, oats;
– Limit your meat intake. Eat boiled meat no more than 1 – 2 times a week and no more than 75 grams (half of a chicken fillet without skin). Avoid industrially grown meat;
– Try not to buy jamon, sausages, bacon, and etc. Try black beans in tomato sauce instead of meat. It contains many hidden calories: salt, spices, sugar, flavourings and preservatives;
– Try to eat 100 grams of fish 2 – 3 times a week and vegetables EVERY DAY;
– Minimize your intake of cow’s milk and dairy products such as cheese, cream, sour cream, yogurt and butter. Try drinking soy milk, almond milk, pistachio milk, nut milk, or coconut milk without added sugar. They are high in protein;
– Try to eat no more than 4 eggs per week. Buy eggs from farmers where chickens are not kept in cages;
– Eat at least half a glass of boiled beans a day. They contain up to 21% protein and 77% complex carbohydrates;
– Include nuts in your diet as a source of protein;
– Replace yeast bread with sourdough bread or whole grain bread or 100% rye bread;
– Do yourself a one-day fast once a week. This will help to temporarily lower cholesterol, insulin and blood pressure levels. During the fasting period, drink 6 glasses of clean water.
– Try intermittent fasting 18/6 or 16/8 (do not eat 18 hours, you can only drink water or green tea, and then break 6 hours into 2 – 3 meals). My schedule: Breakfast at 10 a.m. (scrambled eggs or oatmeal porridge or avocado toast with salmon or granola), lunch at 1 p.m. (vegetable soup) and dinner at 4 p.m. (vegetable salad + fish or chicken + brown rice or beans). This rhythm helps me not to gain weight, but, on the contrary, to lose it.
– The rule is “spend more, consume less”. Reduce the calories in your diet by 150 – 200 kcal and add 30 – 60 minutes of physical activity per day.