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The modern age has made it difficult for a person to maintain health and energy. Today we are sleeping less, we do not have time to do sports, we are constantly sitting behind the screen, and we are exposed to a greater amount of stress, which has even become one of the modern chronic diseases.
However, if you have "honed" yourself to look and feel better than ever this year, now is the time to start your plan to perform the work.
However, you should keep in mind that the habits build the body; one meal of fast food from time to time will not harm you, as well as one day of healthy nutrition will also not lead you to the goal.
Here are which habits you should always adhere to, but also those you should not permit yourself to indulge, not just to look nice but to be healthy as well. And attractive, of course, but healthy, first of all.Always:
Let each meal contain vegetables and proteins. However, fried, sprinkled with cheese or some sauce, or vegetables from the cans don’t count. Not only are fresh vegetables rich in vitamins and antioxidants, but the fibers and water that it contains will saturate you in the long run.
If you don’t like the idea of a day " threaded" with vegetables, get over it. Healthy food has a "boring" taste at first, but after a while, we get used to this taste and we start to like it.
In addition to vegetables, make sure that each meal contains proteins. Nutrition rich in foods that are good sources of protein helps you control "hunger attacks," it helps build muscle mass, which increases the body's ability to burn fat. The other thing that's been really helpful is drinking whey protein shakes for building muscle mass.
Eat healthy fats. For the moment, break harmful eating habits. Forget about all the diets based on low fat intake. Good fats help you lower cholesterol and raise good cholesterol, and help burn fat deposits that have accumulated around your waist. What you need are mono and polyunsaturated fatty acids, and you should avoid saturated and trans fats. Avocados, olive oil, and nuts are a wise choice.
Plan your meals in advance. The best way to adopt healthy eating habits is to plan meals in time. When shopping, go targeted, with the already prepared list of groceries that you wish to buy. Cook at home as this is the only way to be sure what you eat. Additionally, get used to having a healthy snack, almonds, apples or something similar, so you will not be tempted to eat a chocolate bar because you have been caught with the "hunger attack" at work.
Be gentle towards yourself. Even with the best intentions, you will occasionally happen to "commit a sin". When this happens, do not punish yourself either by starvation or by the guilty conscience. As said already at the beginning, a "bad" meal will not ruin your hard work, nor will one "good" get you out.
Drink calories. Juices, even those freshly squeezed, smoothies and similar are the sources of a fair number of calories that you do not need. Eat fruits and vegetables instead of drinking them. Avoid coffee, other than black.
Skip meals. If you want to adopt healthy habits, you must stick to the schedule. Eat to lose weight, it is as simple as that.
Eat fried foods. Fried potatoes here and there will not kill you, but in general, fried food is an extremely poor choice because only one portion contains more trans fats than you need for a lifetime.
Eat sugar or cereals at night or during the night, and this also applies to cereals of whole grains. Let breakfast be your most nutritious and memorable meal during the day, then consume easier and easier as you approach the evening.
Drink alcohol for at least a month. Although it does not sound fun, it's true that alcohol in the body inhibits more than 73% of fat. Try to eject it out of use for 30 days — it may help you eliminate it forever or reduce it to an acceptable level.
Practice extreme diets. If you want to lose weight, keep in mind that this cannot happen overnight. Due to extreme diets you lose pounds quicker, but they also lead to their even faster return. The secret is housed in regular and cleverly designed meals that contain all groups of foods and healthy fats.
Make a Weekly Cooking Plan:
Personal development coaches emphasize the importance of writing goals. But even the written goals without a concrete plan remain just a dead letter on the paper. A goal without a plan is just a wish. The first step towards turning wishes into goals is to make the plan. To begin with, maybe you could make a plan for weekly meals. Why is it good to have such a plan and how is it done?
The plan would be best done during the weekend because usually there is more time. You should create it for the next week, or in other words for the next seven days. Consider what you want to cook during that week. What you will prepare for breakfast, lunch, dinner, and snacks. When you make a list of the dishes you plan to prepare, write down the foods you need to prepare it next to each dish. Make a list so you would only buy the necessary groceries and try to stick to it as much as possible.
Benefits of Planning Ahead:
Perhaps all of this looks too complicated and unfeasible, but with this plan, you will have multiple benefits.
You will be healthier. By thinking more carefully about each meal (what, when, how) you become more conscious about the choice of foods, and therefore, it is more likely that your choices will be healthier.
You will not be stressed and nervous. In the sea of obligations, thinking daily about what to cook, as well as everyday shopping for the food can be an additional source of stress. It is much easier to do this once a week.
Save time and money. As already stated, you will not waste time on every day thinking about what meal you could prepare the next day, and when you have a list of required foods, buying is much faster. The less time you spend on shopping and cooking, the more time and energy you will have left for some other things. Life does not have to get down to work and cooking. In addition, there is no “spur of the moment” purchase, so there is no unnecessary spending of the money.
You will not throw food. When you have clearly planned meals then you buy the foods you really need and which you will surely use. Foods purchased under the principle "find it" usually end in the garbage cans. By not buying unnecessary foods, you also save money.
You can use one meal plan for two weeks and then do the next for the next two weeks.
A good organization simplifies life and leads faster to the intended goal.
No food is unhealthy:
If you eat it in moderate amounts, doctors and nutritionists claim no food is unhealthy. However, if you deny yourself everything all the time, you can only cause a counter effect.
If you want something sweet from Sunday to Sunday, a few glasses of alcohol or a good steak, but you constantly restrain yourself, in the end, you will feel terrible. You want everything, but for some reason, you are unable to achieve your goal. However, nutritionists are not surprised when this happens because if you are constantly "on alert" and you have the impression that you have to give up something to reach the desired weight, it can seriously harm your health, both physical and mental.
Great Gastronomic Shift:
It is expected that the year 2018 will bring a great gastronomic shift of consciousness towards a healthier and ecologically more vigorous hedonism. The term "superfood" is slowly but surely entering into our lives, and everyone has heard about chia seeds or algae spirulina, and in this year some new things will be popular, googled and looked for in stores.
Super powders of edible medicinal plants are nothing new, but this year they could go into a serious gastronomy from the superfood category. Maca root, matcha, and cocoa are leading the trend. The high nutrition and complicated flavors of these powders are of course interesting to the chefs and can be used in all textures.
The trend of using the entire food from root to the top will also be dominated. Prepare yourself to try delicacies from the roots of broccoli and cauliflower, baking entire carrots in the oven, or trying out the fruit and vegetable peels.
Boost your motivation:
To rearrange your life and accommodate it to the healthy nutrition, choose an event that will motivate you, something like a wearing bikini on the beach in summer or a marathon-like challenge, and arm yourself with patience for the upcoming period in accordance with realistic expectations. With a healthy lifestyle, you will be able to lose 1 to 1.7 pounds in a week, while to participate in a marathon it will take you three months of training, persistence, and discipline.