Personal trainer Julia Mayevskaya (@julymaevskaya) told BeautyHack why you need to be careful about snacks, whether you need to take vitamins and how to make your usual meals more healthy.
Yulia Mayevskaya
Personal trainer
Rule # 1: don't get carried away with snacks
Five meals a day is suitable only for those who are actively engaged in the gym. For everyone else, three full meals are enough. But if for some reason this is not enough for you, follow a few rules: the energy value of a snack should not exceed 100 kcal, a snack should fit into the daily calorie intake, do not eat dried fruits - they have too much sugar and be careful about nuts: 100 kcal - this is about 5-6 hazelnut kernels.
Rule # 2: Don't Increase Your Diet's Energy
A common myth: During the fall and winter period, the body needs more calories to keep warm. No no and one more time no! In order to save energy, the body simply slows down the metabolism. This means that by increasing the calorie content of the diet, you will definitely see a plus on the scales.
Rule # 3: Drink Vitamin D
In our climate, the body is deficient in this vitamin even during the period of solar activity, not to mention autumn, when the sun is a rare guest in our latitudes. The main function of vitamin D is to strengthen bone tissue, and it also improves the functioning of the immune system, helps stabilize hormones and normalize metabolism. Experts recommend taking it along with potassium supplements.
Rule # 4: Follow the 10,000-step rule
Changing the season is not a reason to hibernate and limit physical activity. If there is no time for the gym, compliance with the rule of 10,000 steps per day is a mandatory minimum. And if you add a bar in the morning, extra pounds have almost no chance.
Rule # 5: don't ignore your drinking regimen
When it gets colder outside the window, many forget about the need to drink water. In vain! Water is needed for more than just maintaining a high metabolic rate. With the beginning of the heating season, it allows you to maintain a normal level of skin moisture.
Rule # 6: Eat Complex Carbs
Lack of complex carbohydrates in the diet is a common cause of irresistible sugar cravings. If you constantly feel the urge to eat a cake or grab a cookie, the first thing to do is add a side dish to your usual lunch. Buckwheat, durum wheat pasta, bulgur, quinoa are ideal options.
Rule # 7: include more seasonal vegetables in your diet
Seasonal vegetables contain the most vitamins. Do not miss the opportunity to stock up on them before the cold weather. Peppers, eggplants, zucchini, pumpkin - plan your diet so that they are always on the table.
Rule # 8: Extend Training Time
In the summer, to keep in shape, it is enough to do 40 minutes three times a week - in the warm period we move more (water sports, beach volleyball, walks in the parks). In the fall, the training time will have to be increased to an hour (in some cases - up to one and a half).
Rule number 9: do not get carried away with fasting days
Detox has taken over social media! Only the lazy don't write about them. But in fact, I think it is absolutely useless. If your excretory system works well, no toxins accumulate in the body. When practiced in terms of weight loss, it doesn't work either. By depriving your body of normal nutrition, you expose it to serious stress - it can "switch" into storage mode.
Rule # 10: listen to your body
No matter how trite it may sound, but only he knows what he lacks. Most often, excessive passion for food speaks of internal problems. Perhaps you simply lack vitamins. Submit analyzes!
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