On New Year’s Eve, many people not only make wishes, but also promise themselves healthy eating, losing weight, etc. Nutritionist and psychotherapist Dr. Mikhail Ginzburg tells us this.
Tip 1. Easy to manage
An international research team calculated that our weight increases by about 1.35 percent during the New Year’s holiday. On average, it’s just over a kilogram. This number may seem small, but much of this excess water is collected when alcohol is consumed and sweets are consumed. However, it is important to gradually move away from the food “dipping” state.
Lesson 2. There is water around.
Clinical studies have shown that only 2% of people drink water when they are thirsty. Tenth, we don’t drink, we eat. If the fluid loss is prolonged and gradual, it becomes difficult for the body to maintain normal metabolism and remove toxic metabolites.
Tip 3: Diversification is the key to success
KBZhU is the key to being healthy. One condition is that the food we consume should not only provide calories, but also be balanced.
Usually the “protein/fat/carbohydrate” ratio is “3:3:4”, but it is important to remember that we are all individuals and it is always useful to consult a doctor when making changes for your health in the future. holidays. Protein is the “building block” of our body, and if our diet does not contain enough protein, not only our hair, nails and skin, but also our internal organs begin to suffer. also click. The recommended amount of pure protein for people with moderate physical activity is considered to be about 0.8-1 gram per kilogram of body weight. So if you weigh 70 kg, you need 70 grams of protein (= 0.5 kg of raw chicken). If you are hungry, eat animal sources that are rich in protein: chicken, eggs, beef, fish and shrimp.
Tip 4. Don’t run away from the state.
Our body has a clock that is set according to the sleep-wake cycles. We should eat at this pace. The best nutrition plan is three meals (for example, lunch and dinner) and a few snacks in between. You should get out of bed 1.5-2 hours before going to bed; your sleep quality will be better. This is also very important for losing weight and staying in shape.
Tip 5: Work!
“Fat burns in the fire of carbohydrates,” says Ivan Mechnikov. This is true, but these are the things that are “burned” during exercise when the body converts fat into glucose. Therefore, combine a healthy diet with regular exercise and quality sleep to help our body recover. It helps maintain energy balance and mood.
“Physical exercise is very necessary, but it is important not to overdo it,” said Mikhail Ginzburg. “Excessive physical activity, especially in unprepared and unfit people, can lead to serious stress and the body may not function properly. Studies have shown that people who do not have a strong body experience heart and circulatory problems twice as often as other people. If you keep your body strong, you can start a new life. Happy New Year!