Food style is a habit. To change it means to gain harmony forever. Only it is necessary to change gradually. Small steps will not require effort, but will allow you to lose weight steadily and tastefully!
New research confirms: one should not run to a slender figure at full speed, and advance slowly, in small steps. In the American scientific journal Annals of Behavioral Medicine, data from an experiment are presented, the participants of which each week made only one small change in their eating behavior or physical activity schedule for 4 months. For example, they drank less can of soda or walked 5 minutes a day longer. They lost twice as much excess weight and became 2.5 times sleeker at the waist than those who followed standard guidelines to limit nutrition and increase physical activity. Scientists from the Department of Psychology at the University of East Carolina (USA) have found a convincing explanation for this. If we focus on performing one small task at a time, new behavior habits are fixed faster and become part of the daily routine. And most diets require a concentration of all willpower and, as a result, are doomed to failure, since it is simply impossible to follow them for a long time. Let's check on ourselves: we will carry out a point improvement in food manners.
Facts:
It can take up to 90 days to change your eating habits and adjust your diet.
Our body needs up to 120 days to rebuild the metabolism, get used to new volumes and body weight, learn how to maintain them.
We transform the diet in 2 months
1st week
Try instead of meat, cook any fiber-rich bean dish. If using canned beans, it should be washed with water - this will solve the problems of excess salt and increased gas formation.
Prepare an original salad dressing from extra virgin olive oil: 4 tables. tablespoons of oil, 2 tables. tablespoons of vinegar (balsamic sauce), salt, pepper, dry herbs to taste - simple and tasty.
2nd week
Try a new fruit or vegetable that you usually don’t use in your diet. For example, mango, an excellent source of beta-carotene, looks completely different in salads, and fennel, rich in antioxidants, gives a piquant note to traditional soups and stews.
Start the day with a cup of cocoa. Instead of sugar, season the drink with cinnamon, nutmeg, or orange zest. A fresh, fragrant, peppy morning will be provided!
3rd week
Less salt! You should carefully read the labels on the finished products to determine how much of this seasoning in hidden form you use. Salt the food already at the table, and not during cooking. So the risk of oversalt is reduced to almost zero.
Those who are unable to refuse soft butter (margarine) should pay attention to its most useful options, for example, containing omega-3 fatty acids.
4th week
Arrange a fishing day. Contrary to the general misconception, fish dishes are one of the fastest and easiest to prepare. For example, wrap the fish in foil and put in the oven for 20-30 minutes. Or cook it in a pan on a pillow of vegetables, sprinkled with wine or lemon juice.
Just 1 clove of garlic will make the dishes irresistible: add it to salad dressing or potatoes, which are prepared for mashed potatoes.
5th week
Include soy foods in your diet. If you don’t like tofu cheese due to its characteristic texture, freeze it and then grate it instead of a regular pasta cheese. Experiment until you find the product that you like.
Frozen vegetables should always be in the refrigerator. Try to use them first as additional ingredients, adding a little to sauces, soups, and also as a side dish to meat dishes.
6th week
Try homemade granola for breakfast: mix 2 cups of oatmeal with a cup of dried fruit, add a little brown sugar and bake the mixture for 35 minutes in the oven. Such a product is much more useful and tastier than ready-made caramelized muesli, which can be bought in stores.
Can not do without coffee? Replace at least one cup of it with green tea and experiment with tastes. You yourself will not notice how you will begin to drink more green tea, even if coffee remains your favorite. And this is what you need for figure and health.
7th week
Love the cabbage. Choose to your taste: broccoli, Brussels, Savoy, color. For example, to refine the taste of broccoli, a pinch of paprika and a couple of teaspoons of sesame are enough. And Brussels sprouts can become a full-fledged garnish if you cut the inflorescences into halves and quickly fry in olive oil with rosemary and garlic.
Keep a healthy snack on hand: nuts, fruits, vegetable sticks, low-fat yogurt.
8th week
All others prefer a fruit dessert. Calorie intake will immediately decrease by at least 100 kcal. Make fruit salad seasoned with low-fat natural yogurt, or baked apples. Make a recess in the upper part of the apple or cut off the top, cut out the core, put 1 teaspoon inside. a spoonful of honey, a little raisins and a pinch of cinnamon. Pour water into the mold to a height of 1 cm, put the prepared fruit and put in the oven for 45 minutes.
If you are preparing a family dinner, make it unusual. For example, cook lasagna with fish and grilled vegetables (a mixture of eggplant and pepper).
Lose weight by 25 kg per year without much effort
✔ Once a week instead of a toast with cheese and butter - a sandwich with a slice of tomato, onion rings and lettuce. Savings: 5876 kcal per year. The result - MINUS 1.5 KG.
✔ 200 ml of morning orange juice for breakfast, not 300 ml. Savings: 20 384 kcal per year. The result - MINUS 3 KG.
✔ Instead of a daily large portion of coffee in a cafe - standard. Savings: 32 760 kcal per year.
The result - MINUS 4.5 KG. To lose another 1 kg, drink coffee not with whole milk, but with skim milk.
✔ Less than 2 glasses of wine per week. Savings: 12 584 kcal per year. The result - MINUS 2 KG.
✔ If you take popcorn to the movies, once a month a small portion instead of a large one. Savings: 13 680 kcal per year. The result - MINUS 2 KG.
✔ Once a week - chop or a smaller portion of cutlets: 100 g instead of 200 g. Savings: 16 016 kcal per year. The result - MINUS 2.5 KG.
✔ Once a week, dress salad with low-fat yogurt instead of vegetable oil, sour cream, mayonnaise. Savings: 7696 kcal per year. The result - MINUS 1 KG.
✔ Twice a week, instead of a bun, a slice of whole grain bread. Savings: 24 960 kcal per year. The result - MINUS 3.5 KG.
✔ Once a week half a portion of ice cream. Savings: 11 960 kcal. The result - MINUS 1.5 KG. Going for Frozen Yogurt - More MINUS 1 KG.
✔ Once a week baked potatoes, instead of fried. Savings: 12 064 kcal per year. The result - MINUS 1.5 KG.
Step by step to slimness
✔ Set aside the fork - take the handle. Boring advice? But effective! Accounting for eaten at least for a couple of weeks will make bad eating habits absolutely obvious. Surprisingly, many irregularities disappear immediately, as soon as it becomes clear to a person that they are in their diet much more than he thought.
✔ Limit yourself to one favorite dish per week from among the unwholesome (french fries, ice cream, etc.). The task is not to exclude them from the diet, but to reduce, and gradually, week after week.
✔ Sign up for a healthy lifestyle email newsletter. It works! People who read weekly about the benefits of good nutrition and fitness do increase physical activity and try to avoid junk food.
✔ Walk on5 minutes longer everyday. The ultimate goal is at least half an hour a day. You can walk an extra quarter to the house on foot, walk while talking on the phone, at work, print documents on a printer that is further from the workplace.
✔ Climb the stairs. Total 3-5 floors every day will be forever insured against the annual weight gain in1−1.5 kg.
✔ Take a 10-minute pause before eating a cake. Choose a dessert that you can’t resist, examine it, inhale the aroma, bite, noting all the shades of taste and texture. Maybe enough? If not, repeat the tasting. If the desire to feast has not passed, bite off a third time and make a minimum 20 chewing movements. Surely no longer wants. This trick is "3 bites" - allows not to refuse sweets, but to remain the mistress of the situation.
✔ Fruit instead of juice. Thanks to fiber, fruits saturate faster, unlike juices, and also bring fewer calories, on average45%.
✔ Get a girlfriend for walks. Any support increases the chances of success. Even gaining such support in anonymous chat, women burn on500 kcal more than those who are fighting for a slim figure alone.
✔ Add one exercise at a time. For a significant result, the muscles must be loaded throughout 60−90 seconds, showed a study conducted by specialists from Quincy College. In this case, the body does not care what they exercise it. The conclusion is simple: for a mini-workout, do 10 push-upstwists and lunges, and then increase the number of repetitions one at a time.
✔ Get enough sleep. Regular lack of sleep can cause a jump in weight. An experiment at an Australian university showed: two weeks of lack of sleep - a plus 1,5 kg.
The article was published on the materials of the magazine "Good advice" 5/2013
Text: Leah Radova. Photo: Legion-media; monticellllo, Timurock, rangizzz, Africa Studio (2), Unclesam, auryndrikson / Fotolia.com; Legion-media (3); SergheiVelusceac, JiriHera, HandmadePictures / Fotolia.com
Materials prepared by Julia Dekanova
