Picking up a diet just like in the New Year often involves the crashing of the body. From too much nutrition throughout the year and during the Christmas period, but far too little. Your body will get hit with this and the result may be visible quickly, but not for a long time. Some tips on how to do it structurally well.
Consciously handling food
You have to deal with nutrition in a conscious way and not as a habit, but work it in one after another. Many people who eat (much) too much take things out of habit. A certain cake with the coffee is always tasty, so we automatically take the same cake with the coffee. But a cup of coffee can also be very tasty without a cake.
That does not mean that with everything you take in, you should continuously know whether this is justified, but common sense can calculate a lot itself. A cake with coffee is tasty, but not necessary for the body. If you have taken very little with lunch, it is best to have a biscuit with your coffee. But it is doubtful whether it should be calorie bombs as a filled cake or glacé cake.
Do you always drink coffee or tea with sugar? Have you ever tried without or with a little less sugar? If you drink a glass of wine in the evening, that’s fine, but limit it to a glass.
Breakfast, lunch and dinner
Mapping your entire diet is possible, but will you always keep doing this? If not, you have to wonder if you should do this now. Common sense also that if you normally have your food during the day that you should also eat the evening meal normally.
The well-known things we always talk about:
- wheat bread is healthy and more filling than white bread
- cheese on the bread is fat, so take 20+
- sandwich fillings if smoked meat is lean, eg ham is fatter again
- butter on the bread is allowed, but margarine / low-fat margarine has fewer calories than butter
- milk is fine, but take semi-skimmed or skimmed milk
- do not eat too much pasta, a lot of carbohydrates (unless it is for a great effort)
- combine pasta or potatoes with fish (oily fish is also allowed, but also in moderation)
- lots of vegetables with the meal are healthy, no sauces and certainly no white ??
- diet soda is really “diet”, but limit it to 2 glasses
- light chips is still a lot of calories, so not useful
- take a handful of fresh unsalted nuts instead of salted peanuts or chips
And there are more things that are well known.
What to eat?
When you talk about what you can eat then, for example, reduce your current pattern in quantity. If you normally have 4 slices of bread for breakfast or lunch, then reduce it to 2 with a piece of fruit or a bowl of low-fat yogurt with fruit. Snacks such as biscuits, bars or otherwise replace with fruit or vegetable snacks. Taking a bowl of washed fruit or vegetables from home is fine as a snack, but a rice cake can also be filling. The bags of soup that are often packed as a snack are often very salty, which in turn is not beneficial. But this also applies, if you do this now and then, that is not a bad thing (just like a biscuit with coffee or tea).
The evening meal may contain carbohydrates, but also consider the amount. Normally 5 potatoes, now for example 3 and a little gravy is fine, but also here in moderation. No fatty desserts, but some low-fat yogurt or low-fat quark with some fruit is fine again.
Finally
All in all, radically changing the diet is not recommended for your body, but adapting it, bringing in some healthy elements such as fruit and consciously thinking about what you are going to give your body again. Does your body really need it or is it just nice. In the latter case, it can also be skipped or you look for something else that is also tasty.
If you can not resist and you are going to crash, make sure you at least get your vitamins. In any case, taking a multivitamin every day prevents shortages for your body. But all in all, don’t be disappointed if you are gaining weight again after a few months.
Exercise is always good. Walk or cycle to work for half an hour a day, if possible. Take the stairs instead of the elevator, etc. There are plenty of ways to move without spending a few days a week in the gym.
If necessary, clip a pedometer to your belt to monitor your walking habits. a little to follow. And if you are going to exercise, do it because you like it and not just for those pounds off. Then you can last the longest. Good luck!