New Year's holidays are coming soon! This means that there will be too many gastronomic temptations. How not to succumb to them and keep the figure? We asked the personal trainer of Yulia Mayevskaya.
“On New Year's holidays, many people forget about the regime and allow themselves a“ban”. There is nothing to worry about - no need to scold yourself for a portion of Olivier or homemade pie. Think of it as a cheat meal and eat mindfully. I have more good news. It is impossible to gain more than a kilogram in a week of gastronomic disgrace! Most likely, the plus on the scales is the liquid that the body has retained due to excessive consumption of "fast" carbohydrates. But this does not mean that you need to eat everything. Observe the regime. Here are some tips on how to do it."
Council №1: eat before, you sit down at the table
Eat a serving of healthy green salad with shrimp and egg an hour before the meal. Fiber will dull the feeling of hunger - you will not have the desire to eat everything that is on the table. The chances of overeating will decrease dramatically.
Tip # 2: drink a glass of water
We often confuse hunger with thirst. If you have an irresistible urge to raid the refrigerator, drink a glass of cool water. There is a chance that it will disappear.
C Tip №3: take part in all the amusements of Christmas
Downhill skiing, snowballing - any physical activity will do. Even clearing the yard of snow will consume a lot of calories - a great alternative to cardio.
Tip # 4: follow the 1 to 2 rule
This is the rule of the American culinary specialist Delimans. It's very simple. After one serving of a fatty meal, eat two servings of vegetables. You will not feel unhappy at the table, and the body will be satiated faster - overeating will not have a single chance.
Tip # 5: eat lemons
Citric acid helps break down fats. So, after a hearty dinner, a few slices will not be superfluous. Just do not overuse, especially if you suffer from gastritis and other gastrointestinal diseases.
Tip # 6: eat slowly
The satiety signal goes to the brain about 15 minutes after you eat your norm. Eat slowly, chewing food thoroughly. And take breaks. Remember to leave the table with a slight feeling of hunger.
Tip # 7: stick to your daily routine
Even if the temptation to get more sleep is very strong, observe the daily routine. First, it will be easier for you to return to working days later. And secondly, the hormone that breaks down fats is produced between 23.00 and 2.00.
Tip # 8: discover berry sauces
First, it's delicious. And secondly, it's useful! Ketchup, mustard, barbecue and other “goodies” are too high in fat and sugar. Berry sauces are more natural in composition. They perfectly set off the taste of meat dishes and without harming our healthy lifestyle.
C Tip №9: do not be fooled
Before you put another piece of cake into your mouth, be aware of its calorie content. Don't be under the illusion that it will fit into your daily calorie intake. I advise you to carefully log everything you eat into the calorie counter app.
Tip # 10: practice intermittent fasting
This power supply system is gaining more and more popularity. It is available in several variations: 16/8 - 16 hours do not eat, 8 eat, 14/10 and the most gentle 12/12. Intermittent fasting triggers cell renewal and helps you avoid overeating. True, I advise you to consult a doctor and listen to your body. Perhaps such a power system does not suit you at all.
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