Dietitians keep repeating that weight problems are caused by poor eating habits. At the same time, they often forget to say what this very eating behavior actually means, the rules of which everyone interprets in their own way.
We decided to fill this gap and clarify, and at the same time invite everyone who is worried about their health to memorize the rules of eating behavior and strictly follow them. Thankfully, this is not difficult at all. Especially considering that the body is responsible for such discipline with very pleasant bonuses.
Wet work: drink calorie-free fluids
Rule #1. Drink water in the morning on an empty stomach. In the evening, prepare a glass of clean water. Waking up in the morning, reclining, drink it and lie down again. Do a light self-massage of internal organs or breathing exercises.
250—300 ml of water drunk in the morning on an empty stomach is a powerful detoxifier for the body.
Morning water provides drainage of all internal environments of the body and prepares the gastrointestinal tract for the evacuation of processed food.
Rule #2: Drink water 20-30 minutes before meals and 30-60 minutes after. Volume for women — 250 ml, for men — 300 ml. In addition to clean drinking water, you can drink herbal infusion or decoction, tea (black, green, fruit, etc.), — those liquids that do not contain calories.
- Vegetable juices, fruit drinks, compotes, as well as fermented milk products are food, the intake of which should be separate.
Rule #3: Drink no more than 1 glass of liquid in the evening (250 ml for women and 300 ml for men). It can be a cup of tea or half a glass of warm water with lemon and ginger. This will help fight the urge to eat something before bed.
Eat like a bird: little and often
Rule #4: Eat every two to three hours. For food, taking into account the physiological break of 14 hours between the last and the first meal, 10 hours remain. This time should be divided into five meals, which should be taken every two hours.
Meal schedule for the day:
- breakfast — at 9:00;
- second breakfast — at 11:30;
- lunch — at 14:00;
- snack — at 16:30;
- dinner — at 19:00.
Rule #5: Eat small meals. A single dose for women is 250 ml, for — men 300 ml. This — volumes of ready-made dishes, and not the ingredients used for their preparation. So you should measure soups, salads, cereals.
- Cottage cheese, meat, seafood should not be eaten more than 200 g per day.
Rule #6. Chew food thoroughly. Put food into your mouth in small pieces and chew slowly.
- Don't rush to swallow: roll the pieces in your mouth, feel them with a relaxed tongue.
Spread your meal over 15-20 minutes. During this time, the process of digestion will "connect" all body systems, which will create conditions for the complete breakdown and assimilation of food.
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