15 habits that harm your figure
Sport And Fitness Health / / December 19, 2019
Natalia Koshkin
Nutritionist, nutrition coach, author of the project on healthy eating NK Health.
By virtue of the profession I always have to analyze other people's habits related to nutrition, physical activity and lifestyle. And it turns out that the seemingly minor weaknesses are too costly to people, causing considerable damage to their health, harmony, beauty, confidence, relationships and quality of life.
What kind of little monsters that becoming a habit, spoil our lives and prevent reach their goals?
1. You are trying to reach an ideal
Perhaps I disappoint you, but you will not work. You will not be perfect, because you are human. In your life there will always be something that will prevent to reach perfection: the lack of time, a blockage at work, family problems, a small child ...
But you do not need it. All that is required to achieve the objectives related to nutrition and physical shape (To name their fitness goals), - this constancy.
The perfection is dangerous? Those that fail, you decide to take a pause and postpone the changes until better times. And they will never come. I can tell you for sure.
What to do?
Strive to do "good enough", but every day, and not a "perfect" once a week.
2. Looking for an excuse to postpone the changes tomorrow, Monday, January 1
A Chinese proverb says: "He who is afraid to take the first step, all life carries on one leg."
"What will change tomorrow / Monday / January 1?" - I ask my clients. 9 of 10 honestly admit that there is nothing. Nothing will change! So why wait and waste precious time and health?
What to do?
Make the best of what can, in the circumstances that have. Have you heard about the power of small steps? Small, but permanent stepsWill lead you to great goals. Make every day a little bit better than yesterday. And you are sure to achieve success.
3. You keep at home "bad" foods, and the "right" product is never at hand
The environment is critical to your health. That from it largely depends on what you eat and what not to eat. John Berardi, founder of educational nutrition Precision Nutrition, says: "If in your house is "unhealthy" food, then sooner or later it will eat either you or someone from your family. "
And accordingly, if your house has a "right" food, then it, too, someone will eat, is not it? That accessibility and convenience to help us eat this or that food.
What to do?
Do not buy or store house "wrong" foods that you would not want to eat. Make sure that you have at hand has always been healthy foods and healthy snacks. This will significantly reduce the likelihood that you will eat anything "unnecessary."
4. You are distracted during mealtime
The first step to a healthy diet - is the development of awareness. It helps you hear your body. You begin to understand when and how much you eat and when to stop. If, during the meal, you hurry, watch TV or read the news, your ability to hear yourself tends to zero.
What to do?
Try to eat slowly sitting at the table and not on the run. During meals avoid any distractions. Your attention should be focused on the plate: concentrate on the taste, smell, texture of food.
Give yourself a little time. Create a pleasant atmosphere. Food intake - this is your time.
5. You little sleep
Too short, and poor-quality sleep can adversely affect your health. Sleep prolongs youth and is essential for overall health, physical recovery, the correct functioning of the brain, hormonal system and other body systems. Night sleep It should last at least 7 hours.
What to do?
- Stick mode. Good sleep fast falling asleep and easy waking depend on the hormone production. If you go and wake up at the same time, your body knows exactly when to produce what hormones to facilitate falling asleep and awakening.
- Avoid alcohol and caffeine in the afternoon.
- Try not to eat or drink for 2-3 hours before bedtime.
- Release the head from unpleasant thoughts, and all the urgent business to leave the next day.
- Turn off electronic devices. They activate the brain and reduce the production of melatonin, which is needed for sleep.
- Avoid intense exercise in the evening.
6. You eat enough fruits and vegetables
Plant foods should be half of your diet. Vegetables and fruits are rich in dietary fiber, vitamins, minerals that are essential for health. The ratio of vegetables to the fruit, depending on what your goals should be from 7: 1 to 3: 1.
What to do?
eat vegetables at every meal. They can (and should be!) Different colors, raw and heat-treated. After the meal, you can eat one piece of fruit as a dessert.
7. Do you plan the menu
Spontaneity - the enemy of a healthy diet. If you know what and when you eat, then chances are that you will eat is not what you want, is greatly reduced.
What to do?
Plan menu a few days ahead. Try to prepare foods in advance in my spare time (for example, Sunday). You buy products, bring home and ready. Vegetables can be washed, cut and put in sealed containers. Meat - cut and fry (bake). Cereals, legumes - cook. These products are perfectly stored in the refrigerator for several days. And you, when you come home from work exhausted, there will always be at hand healthy food.
8. You go to the store without a list
Such shopping is dangerous spontaneous purchases that are rarely beneficial to health. Making a list, you will not only save time and make the best choice, but also spend less money.
What to do?
Make a list when planning a menu for the week. And do not forget to take it to the store!
9. You lean on processed foods
Your diet should be mostly whole foods. They are rich in vitamins, minerals, dietary fiber and contain no preservatives. industrial processing products usually have a rich composition, including preservatives, colorants, flavorants, and other trans fats unwanted ingredients. Your body just does not know what to do with them! After all, your ancestors can hardly eat such products.
What to do?
Increase the amount of whole foods in the diet, and reduce or eliminate products of industrial processing.
10. You eat a little protein
Protein is not only the building blocks of all tissues of the body, but also gives you a feeling of satiety. It activates the metabolic processes and helps produce hormones that suppress appetite and hunger. As a result, you eat less and remains satiated longer.
What to do?
Eat protein at every meal. It can be meat, fish, eggs, beans, tofu, quinoa.
11. You little drink
According to statistics, from dehydration affects more than one third of the adult population. With age, the risk of dehydration increases. Pay special attention to your drinking regime. Drinking a glass of water before eating, you will not only avoid dehydration, but eat less.
What to do?
Drink 1-2 glasses of water before each meal or during it.
12. You abuse "harmful" food at the weekend
For most people, the weekend turned into "days without rules", when everything is possible. For breakfast they devours sandwiches, munching popcorn at the movie theater, during a walk with the kids go for fast food, and in the evening rush to the guests at the feast. The thought of the upcoming Monday limitations pushes them to gluttony. We need to take everything out of life while you can! The paradox lies in the fact that binge eating at the weekend - it's not the worst thing you do. The worst thing you do then.
What to do?
Abandon the strict rules on weekdays. More listen to yourself, to your body and the signals it sends you. Remember how you feel physically after overeating on the weekend? And morally? You are happy with yourself? Maybe it's time to stop making excuses?
13. You strictly limit yourself to food
After a merry weekend, accompanied by over-eating and drinking, you understand that it is time to bathe "sins", and get up on the path of austerity. It is these days - days of severe restrictions - make you sweat, when come the weekend, and continue to be greedy meal, even when you are full.
What to do?
Abandon the strict limitations and sometimes allow yourself to what you want. You no longer need to load up for the future, because you can eat it if you want. You are the master of your body. You learn to listen to him and understand what he needs.
14. Are constantly under stress
Stress is a normal physiological response of the body to the threat, and even helps you to grow and be stronger. But if the stress is too strong or too long, he destroys health and degrades the quality of life.
What to do?
Find your balance between good and bad stress. It depends on your individual ability to carry the load and to recover from them.
Observe the balance and not to burden on more than you can stand. Remember the order of a camel that was carrying on his back a heavy pile of straw? Just one more straw was enough to break his back. Do not become like that of a camel.
15. You think in terms of "all or nothing"
Approach of "all or nothing" almost never give you "everything". Most often, he gives "nothing".
What to do?
Do not strive for perfection. Proceed in the best of their ability and circumstances. You can not go to the gym? Go for a walk. Eat dessert after dinner? For dinner, a little cut portion.
And remember the Chinese proverb. The main thing - to make the first move. Today.
see also💁♀️
- As our thoughts affect their health and fitness
- Proper nutrition: the best articles on how and what to eat
- How to determine your body type and how to live with it