Healthy eating!
Eating can change the way you live.You can choose to be a slim guy or all revved up muscular guy or just obese.It all depends on what you eat and when you eat.Eating healthy is one thing,but eating smarter is better.What's the difference? you can eat all the tasty thing,yet stay fit.Starting with your breakfast to your dinner and evening snack, all you've got to do is choose what you put into your stomach.
One of the important meal of the day is the breakfast.So adjusting the content of your breakfast is a key factor in keeping yourself fit.Change the kind of carbs you start your morning with and you could double the amount of fat you burn during your subsequent walk or workout. Researchers found fit athletes maximize fat burning when they switch up their carbs and a new study, in beginning exercisers, shows the rest of us can reap the benefit too.There is also something more beneficial,you'll feel less hungry later in the day when you eat the right breakfast, the study suggests.Hence choose carbs that are digested slowly i.e.unrefined carbs that are high in fiber instead of ones that your body will burn fast for energy.Fruit and vegetables are generally low in calories and packed with nutrients like vitamins, minerals, phytochemicals and fiber.Fresh fruits, beans and legumes, whole grains, and root vegetables are all examples of foods whose calories come mainly from carbohydrate.
Here are some eating habits that you may follow to help you stay fit and help you reduce your weight.Remember these just help in reducing your weight,they don't actually reduce your weight in a span of one or two months,if followed as routine.
Cut down on high fat,high cholesterol oils.Opt for low cholesterol oil or oil that has good fat.If you think that changing the oil that you use for cooking might affect the taste of things you cook, then you can always reduce your intake of oil.And sometimes you can even avoid oily food.When you get a chance to have a spicy or tangy salad for your side dish, prefer it over a roasted fish or fried chicken.Even the snacks,that say low on fat or trans fat,etc., they still are harmful.Instead of having a fried snack, try steamed snack like corn.There are lots of tasty dishes you can do with corn or baby corn, especially without oil.So find a reason for yourself to avoid oil as much as possible.
There is a very bad habit, many of us have and we should remember that ,when you're eating, just eat.In Japan, it's considered rude to eat while walking. And you'll never catch the French gulping coffee in the car. In France, there are no car cup holders because you don't drink coffee while driving.Eating and drinking is not what you do on the way to something else.When you're distracted by work, traffic or the TV, you're apt to overeat without even realizing it, if you really pay attention to what you're eating, you enjoy it more fully and don't need as much food.Yes, it's true.Have you seen someone or observed yourself while you were watching tv and eating?.You always tend to eat more.Without your knowledge, it may become a habit to eat, while watching tv everytime, rather than watching tv while you eat.It's more like you tend to eat every time you watch tv.That is a very bad habit and you must quit it immediately.Moreover, a family dinner,could help everyone get along in a family.Studies show that people tend to enjoy their food when they are concentrating on what they are eating.
Eat only when you're hungry.Some eat when they are bored,other reasons may be loneliness, stress or fear.You can't make food the solution to every issue in your life and expect to be thin.If you eat from boredom, find a hobby. If you eat to relieve stress, learn meditation or yoga.It's as simple as that.When you start feeding youself at the wrong times, first your metabolism gets affected.Moreover you are providing your body with energy it doesn't need and the result- weight gain and the troubles that follow weight gain.
Another good habit is to dine with others.Compare the idea of eating with family or friends and alone in your car, at your desk or on the sofa.Dining together is part and parcel of traditional cultures.Not only does companionship make the meal more enjoyable, it's slimming.Eating with others restrains your own behavior.You eat more slowly, which increases the likelihood that you'll register when you're full before you've eaten more than you should.You would've definitely been in a situation where you wanted one more plate of french fries, but since you are with your friends, you let go of that idea.That's the commitment you've go to develop.Apart from cutting down your unwanted food intake you can develop good relationships while eating together(you know what I mean!).
There is a good yet strange habit-stop eating before you're full.Of course, I'm not suggesting that you leave the table hungry. But eating until the buttons of your shirt pop,makes the stomach to streach by about 20 percent each time you do it, so you inevitably need more food to feel satisfied.Since we are built to eat more, since we were hunting a few thousand years ago, we tend to grab any opportunity to get energy.But that was back then,but the mindset has not yet changed even after people are most of the time not doing any physical work at home or at office.Stop eating when you feel that first twinge of fullness,that gives your brain a chance to realize that you are full before you overdo it.
Get moving. People in Asian countries(japan,china,etc., France and the Mediterranean tend to be slim because they're more active. Not that they spend hours at the gym; they simply walk a lot.And they indulge in more physical work than us.Whenever you get a chance to walk,take the chance.You might still have 15mins for your work, so why not take the steps? not all the way up,but may be for a few floors up.It's all in how you think, you can opt to go to your colleague's desk to talk with him/her rather than through your intercom or internal chat program through computer.
There is a strange claim that I came across a few months back-Chew Gum .Volunteers who chewed gum for 15 minutes each hour between lunch and a snack consumed 60 fewer calories from sweets than when they went gum-free.i.e the study suggests that you may be deceiving the mind that you are eating, and stops making you want a short snack between your meals.But that doesn't mean that you get a pack of chewing gum everyday and finish it by the end of day.Try chewing when you want to avoid snacking not just because it has become a habit to chew gum!.
We've all heard of how good the fruit juices are and how they can help reduce weight,but here's a surprising way to supercharge any diet and your health.Drink a glass of (low-sodium) vegetable juice every day.In a study it was found that people taking in vegetable juice were healthier and this habit helped them reduce weight.There are many delicious ways to make vegetable juice,try googling the term to know more about the preparation of vegetable juice.
Avoid sugary drinks.Calories from solid foods and liquids both add up, of course.If you are drinking soft drinks or even fruit juices just to avoid snacks, then know this-too much of anything is harmful.If you consume drinks that have a lot of sugar content, then there is no point in trying to reduce weight by drinking them.You've got to try and reduce your daily sugar intake.Because when you are avoiding the calories of a chips pack by drinking a juice that contains 2 or 3 scoops of sugar, then you are still damaging yourself.
Change to healthier cool drink like green Tea .Overweight or obese exercisers are prone to burn off more fat and 7 percent more belly fat when they drank green tea instead of another beverage with the same calories.Also green tea is good for your health.You can easily prepare iced tea,if you like you can add leamon to it, making the drink more tasty.Again,I would suggest searching for different drinks that you can make with tea apart from it's combination with milk.
If you sleep an extra two hours ,you can be eating nearly 300 calories less, without your knowledge.Many studies have shown that sleeplessness is a cause for weight gain.Your body seems to produce enzymes to help you stay up,bu they in turn cause weight increase.Also if you sleep well you are tend to be more active and you'll need less energy since you've given your body ample time to recover from a day's hectic routine.
You must try and enjoy regular meals.You may think skipping meals cuts calories, but all it does is evoke a primal fear of hunger response that causes overeating later.Throughout most of our history, we had too little to eat. So when you go for long periods without eating, you stir up all that native programming, which says eat like crazy when you can!.Start with breakfast. Studies show that breakfast-eaters are slimmer than breakfast skippers.Also there are claims,as a result of studies conducted that, consuming your daily intake in more than three meals will increase your metabolism and increases your weight loss.i.e. if your daily consumption of calories is (for example) 1000 calories, then instead of distributing it over three meals as 333 per meal, you can distribute is as 200 per meal with 4 to five hours between every meal.This way you can ensure that you are not getting hungry frequently, increase your metabolism all with the expense of the same amount of calories!(there are many techniques for having multiple meals in a day, try googling).
I'm against the consumption of alcohol,but I'd suggest a glass of wine. A staple of French and Mediterranean tables, wine adds joy to the meal, and because it contains potent antioxidants, is at least partly responsible for why these cultures traditionally have lower rates of cardiovascular disease and mortality despite their higher-fat diets.Many studies have shown that red-wine is good for health.Try including it whenever the chance presents itself.(obviously harmful if you take a pint of red-wine everytime you eat!, just a glass of it will be good).
Finally I would press on the importance of exercising habit.Be it cycling or walking, make it a habit that you do physical work everyday for atleast 30 mins.Let it be intense one.
Like it on Facebook, Tweet it or share this article on other bookmarking websites.