Empower Yourself With These Daily Habits

Incorporating these simple yet effective rules into your routine can make all the difference in helping you reach your goals and live your best life.

– Mix up your breakfast options! Instead of just having omelets or oatmeal, try incorporating beans, fruits, veggies, and nuts into your morning meal;

– Stay hydrated! Aim to drink 1.5 to 2 liters of water per day. This will help control your appetite and avoid overeating, as well as prevent headaches and keep your skin soft;

– Spread your meals out. Aim to eat 2 to 3 times per day, and find a schedule that works for you. Eating every 3 to 4 hours will help prevent hunger and overeating;

– 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 as much as possible so you can control the amount of oil and salt in your food. If you need to eat out, consider bringing your own food;

– Do not eat while standing, on the road, on the way to university or work;

– Turn off the TV and put away your phone while eating. This will help you focus on your food and avoid mindlessly eating;

– If you live with your family, try to eat together. It’s a great way to bond and also helps prevent overeating. Instead of eating from a common plate, set aside a portion for yourself on your own plate;

– 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.