Find out how to change your eating habits with simple daily actions
Eating correctly is one of the main pillars for keeping the body healthy and improving the quality of life. However, if you are part of the group that loves to snack, this task may not be so simple, but the good news is that nutritional re-education can help you.
Based on the principle that it is necessary to change incorrect behaviors in relation to the food consumed, nutritional re-education serves to cure diseases, lose weight and maintain health. This is because practice is the path to a more balanced, colorful and varied diet, respecting the body and without miraculous promises.
To do this you need to be willing and disciplined, as it follows a different path than conventional and restrictive diets. Considering this, we have selected 8 simple and important tips that can help you. Watch!
1. Don’t skip any meals
If you are thinking about skipping meals believing that you will to lose weight faster, know that this is a bad strategy. In reality the effect is the opposite. By skipping meals, the body realizes that you are starving and your metabolism slows down, consequently storing more fat. Additionally, prolonged fasting can increase the body’s production of insulin, causing hypoglycemia (lack of sugar in the blood), weakness, and malaise.
“When we go for a long time without eating, we feel hungrier and our body stores more calories than when we consume in fractions”, underlines Flávia da Silva Santos, professor of Nutrition at Anhanguera.
2. Eat breakfast
Breakfast is one of the most important meals of the day. After all, after going hours without eating, your body needs to replenish energy as soon as it wakes up. In this sense, eating in the morning is an excellent strategy, as it gets the body working properly again, regulating the production of hormones and energy for the rest of the day.
“Providing energy to our body as soon as we wake up is giving it the message that the metabolism can do its best, because the energy is arriving,” explains Pérola Ribaldo, nutritionist with a master’s degree in clinical medicine.
3. Include fruit in your meals
Fruits are rich in soluble and insoluble fibre, which plays an important role in intestinal health and the general good functioning of the body. But obviously, to enjoy their benefits, it is important to consume them together with a balanced diet.
“Most colors in foods come from… fruit, which offer vitamins and minerals not produced by the body, but which are essential for adequate nutrition and the correct functioning of the body”, explains nutritionist Gabriela Marcelino.
4. Assemble a colorful plate
Having a colorful diet may seem complicated or even expensive, but this doesn’t have to be an obstacle in your way. According to nutritionist Helouse Odebrecht, just add at least 4 colors to your plate to have a healthier and more nutrient-rich meal. “It is recommended to consume three to five fruits during the day, in addition to vegetables for lunch and dinner,” recommends the specialist.
5. Eat every three hours
Splitting your diet helps control hunger throughout the day, so you don’t need to skip a meal and still keep your body full, aiding the weight loss process and avoiding overeating. “Those who adopt a fractional diet, with meals every 3 hours, starting the day with a good breakfast, can lose up to 5 kg in 1 month”, encourages Pérola Ribaldo.
6. Avoid high-calorie foods
According to nutritionist Alice Amaral, Food Canned, processed foods rich in sodium, sugars and refined flours should absolutely be excluded from the diet, as they can cause an increase in blood pressure and the accumulation of adipose tissue.
“Foods that contain gluten are the champions in this field. By slowing down digestion, they cause flatulence and bloating, as well as preventing the correct absorption of nutrients essential for good organic functioning,” says the professional.
7. Chew well
In the rush of everyday life, it is normal to eat quickly to get back to our routine, but eating slowly is extremely important. This is because, during chewing, the mouth begins the digestion process, facilitating the mechanical degradation of food, thus reducing it to the appropriate size for swallowing.
8. Drink water
In addition to hydrating the body, water allows you to obtain the nutritional re-education effect in a few weeks, as it contributes to elimination of toxins and body fats, helping the body perform various functions properly.
“The maintenance of homeostasis, which is the promotion of the environment in which biochemical and metabolic processes occur; the lubrication of tissues with joints and serosa; the composition of digestive, respiratory and excretory fluids; the maintenance of body temperature and transport of gases, nutrients and metabolites are the main functions performed by water,” says nutritionist Joana Lucyk.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
