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Cum să îţi menţii un regim alimentar sănătos

joi, octombrie 31, 2019
|
scris de World Class Romania

Ai făcut câteva schimbări în alimentație, dar acum trebuie să le transformi într-un stil de viață? Trei reguli simple îți asigură reușita.

Mănâncă puţin şi des

Una dintre cele mai importante reguli ale unei vieţi sănătoase este să mănânci puţin şi des. De ce? Pentru că la trei ore de la ultima masă, nivelul cortizolului crește, deci creierul tău primește informația că trebuie să depoziteze grăsimea. Aşa că, dacă vrei să îţi ţii greutatea sub control, spune un studiu realizat de New England Journal of Medicine, trebuie să menții nivelul cortizolului la un nivel minim. Studiul spune că, dacă mănânci mai puţin şi de şase ori pe zi, ai şanse mai mari să slăbeşti decât dacă ai avea trei mese copioase.

Fă-ţi un jurnal alimentar şi un plan pe termen lung

Probabil că ai ţinut un jurnal alimentar în timpul regimului care te-a ajutat să dai kilograme jos. Asta nu înseamnă că trebuie să îl abandonezi, ci să îl "upgradezi". Pe lângă lista cu tot ce ai mâncat, aşterne pe hârtie şi ceea ce vrei sau ar trebui să consumi în următoarele zile. În felul acesta, vei calcula și vei ști aportul nutritiv necesar şi nu vei călca strâmb (nu-i aşa?). În plus, îți vei documenta cât mai atent alimentele pe care le vei consuma și vei găsi beneficii nenumărate ale acestor mâncăruri știind astfel de ce ai realmente nevoie.

Transformă fiecare masă într-un ritual

Descoperă mâncăruri noi, însă pe acelaşi principiu sănătos, încercând să foloseşti reţete cât mai echilibrate. Mestecă încet, fără să te grăbeşti și tratează fiecare masă ca pe o experiență nouă. În scurt timp, vei vedea că poţi să te bucuri de preparate absolut delicioase.

Creează-ți o plasă de siguranță

Ne referim la prietenii și rudele care te pot sprijini la nevoie. Anunță-i pe toți cei din jur că ți-ai schimbat stilul de viață și că ai nevoie de încurajările lor în momentele grele. Iar asta s-ar putea să nu fie tocmai greu de obținut, având în vedere că de cele mai multe ori iei masa cu cineva drag în preajmă.

Tag-uri:
Dietă, Energie, Mâncare, Nutriţie, Reţete

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