6 eating habits that are necessary to get to everyone

1. Drink enough water

Drinking water should be. This speedsWater-induced thermogenesis metabolism. Blood plasma at 92-95% of the water and the liquid helps the circulatory system to cope with its functions. With water fed to the brain glucose and oxygen which are necessary for nervous activity. Water deduces from the brain metabolic products and toxins. But its deficiency can causeDehydration headache, fatigue, feelings, problems with the digestive tract.

Universal norm of water consumption does not exist. Focus on two indicators:

• The feeling of thirst. If it is, you need to drink.
• The color of urine. It should be colorless or light yellow, otherwise you drink enough.

How to develop the habit

Main life hacking: the water must be always at hand. Otherwise, you will be too lazy to get up every time to drink, and you will do it less frequently than you really want. Put on your desktop with a bottle of water and sip whenever you feel thirsty. Capacity less always carry in your bag and do not forget to fill.

In addition, there are various appsThat track the amount of alcohol consumed. Their main drawback - the targets. In an effort to achieve "normal" you can drink when you do not want, or hastily pouring a liquid late at night to reach the goal. But if you love numbers and gamification, you can try.

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Waterbalance

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Waterbalance

Developer: Waterbalance

Price: Free

2. Eat more vegetables and fruits

Vegetable food is useful for the prevention of diseases of the cardiovascular system and some cancers. fiber contained in them helps the digestive tract to work better and reducesHigh intake of dietary fiber and whole grains associated with reduced risk of non-communicable diseases the risk of non-communicable diseases.

The benefits vegetables and fruits we know from childhood, but do not always get to eat them in sufficient quantities. The more recent studiesFruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies talking about the norm of 500-800 grams per day, and it's a lot.

How to develop the habit

Here, just like water: if you want to eat more vegetables - make them more accessible. To bring the plan to life, will have to think about why vegetables - an infrequent visitor to your desk.

Perhaps you would love to eat cabbage salad every day, but you are too lazy to cut it with a knife. Then your choice - food processor with the shredder. He headed out grind in seconds, and there will be only to rinse the cup and water knives, even the sponge is not needed.

Or you again and again to buy vegetables that do not like, because targeting to information from the outside, not on their own feelings. For example, celery is really useful, but if you hate him, he is dead weight settles in a drawer for vegetables.

Wash fruits and immediately put them on the table - so a greater chance that the hand itself will attract them. Vegetables also prepare for use. Cucumber and carrot sticks, small pieces of cabbage will be eaten up quickly if they are in plain sight.

Finally, just make sure that each of your reception food was herbal supplements. First, it can be annoying, but eventually you get used.

3. Keep a food diary

People tend to err in the amount of food eaten. We tend to underestimateDiscrepancy between self-reported and actual caloric intake and exercise in obese subjects food volumes, even if we know that we recheck. Therefore, it is likely that you are not aware of their eating habits.

Diary will help to understand how the things are, and learn about yourself a lot. For example, you think that you eat enough vegetables, but in reality limited to two cucumbers in a day.

How to develop the habit

Write down what you eat, how much and in what quantity, immediately after a meal, or even in front of her, if you can keep from supplements. Select a convenient way to record your data in a paper notebook, paper, or in the cloud application for counting calories.

Speaking of the latter. If you love all over the accuracy, at the same time you can see how many calories you consume. The results will be exemplary, as it is impossible to say how many nutrients will be acquired from a particular product. But this information is already possible to dispose correction eating. However, all food will have to be weighed: in counting calories and all so very roughly, to evaluate the serving size on the eye.

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Counter Calories from FatSecret

Developer: FatSecret

Price: Free

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DownloadQR-Code

Counter Calories from FatSecret

Developer: FatSecret

Price: Free

4. Eat less sugar

Modern man consumes too much sugar, because you can find it almost everywhere. He is not only in soda or baking but also in ketchup, cereals fast food, sausage.

With excessive consumption of sugar bind the incidence of Type II diabetes, liver failure, caries, obesity and other unpleasant things. So to control the amount in the diet is necessary.

How to develop the habit

Start small: if you want to drink, drink water instead of juice or soda. Abandoning these drinks, you have already reduced sugar intake. Go to the unsweetened tea and coffee.

Limit the consumption of desserts - even if it would be meaningful. Instead, add to the diet portion of complex carbohydrates in the form of cereals. So the rejection of the sugar will be easier to carry.

Finally, more than cook themselves. Manufacturers sin added sugar in products where it did not expect to see. So to counter this, you can just stick to the plate itself.

5. Pay attention to the composition and caloric content of food

Read helpful, especially when it comes to labels products. For example, you can find out what your favorite "healthy" granola bars is half the sugar and calories ahead of chocolate. This entertaining reading will give you a lot of discoveries.

How to develop the habit

To study the labels takes time. Therefore, plan your trips to the store so that you have the free time. Be sure to eat before shopping, or stomach rumbling can drown out the voice of reason. And of course, do not take it with travel companions, who will stand and moan until you "for so long there delve."

6. Regularly eat dairy products

One serving of fermented milk a day helpsCalcium and Dairy Acceleration of Weight and Fat Loss during Energy Restriction in Obese Adults lose weight and reducesDairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis the risk of Type II diabetes by 18%. True, it is better to choose options without sugar: they are useful.

How to develop the habit

If you find a product that you like, problems with development of habits will not. But as a rule, our knowledge of kislomolochke limited to yogurt and sweet yogurt. The first is not to everyone's taste, the other often contains too much sugar. But the choice is.

To get started, try anything that offers shops, such as fermented baked milk, yogurt, "Snowball" atsidobifilin, varenets, natural yoghurt. Among them, you will surely find something that you enjoy. If the product will not to your taste, try a combination. For example, do smoothies on the basis of yogurt.