Ekaterina Golovkova, expert, official representative of Rospotrebnadzor, deputy head of the Center for Hygienic Education of the Population, information curator of the Healthy Eating project
New Year – as the quintessence of all Mondays. And January 1 is the most popular time to start a new life.
How to help yourself change for the better says our expert, official representative of Rospotrebnadzor, deputy head of the Center for Hygienic Education of the Population, information curator of the Healthy Eating project Ekaterina Golovkova.
The year is recognized by many as an important milestone, which correlates with the scale of life. And it seems that with the beginning of the next big period, you can become a different person.
Do not deny yourself the fulfillment of such a wonderful desire!
Here are some simple steps to make your lifestyle healthier and more conscious, allowing you to become leaner and more content with yourself.
Decide on a new goal
Do not try to embrace the immensity, start from the very beginning – with new habits. It is impossible to do everything at once, be patient. A well-established new habit is worth a lot, even if there is only one.
So your wish is lose weight and feel better.
Instead of making a list of trendy diets, start sticking to the principles of healthy eating. Diets are a temporary measure, not always safe for health. That is, the wording will be correct: do not lose weight, but start eating right.
Specific Actions: Product Selection
It is very important to determine which specific daily actions will lead you to the desired result. First, let’s talk about product selection.
1. Limit salty foods, sweets, sausages, smoked meats, alcohol.
2. Replace highly processed foods with natural ones.
3. Introduce more vegetables and fruits into the diet – fresh, frozen, canned (make sure that there is not a lot of salt and sugar in the composition).
4. Choose whole grains: brown rice, oatmeal, buckwheat, spelt, whole grain bread, durum wheat pasta.
5. Buy low-fat dairy products.
6. Make sure your diet has enough protein. Eat fish, eggs, lean meats and poultry, red and white beans, peas, nuts.
7. Use different oils (containing polyunsaturated and monounsaturated fatty acids): corn, sunflower, olive, soybean, rapeseed. The norm is 2 tablespoons per day for dressing salads or cooking.
A lot of simple and healthy recipes with affordable products and “correct” cooking methods from the point of view of improving the diet can be found on the website healthy-eating.rf.
When I eat, I just eat
Consciously it is worth approaching not only the preparation of the menu, the choice of products, but also the very process of eating. You can cook the right food, but eat it while thinking about extraneous things – this will greatly reduce the benefit. The process of digestion “turns on in the head”, and only then the whole cascade of enzymes and hormones enters.
When we sit down at the table, it is better to put away all gadgets and focus on food. And another important rule: you need to swallow only perfectly homogeneous food. When food is well chewed, it is better absorbed by the body and the feeling of fullness lasts longer.
Enlist the support of loved ones
Man is a collective being, our habits largely depend on the environment. It is possible at first to unite with someone who is ready to share your principles.
If the family has a cult of food, constant overeating, then it can be difficult to establish new rules on your own. The environment can pull back. It is important here to explain to loved ones why it is important for you to change, and to enlist their support. Of course, it is better for the whole family to eat right. But if there are difficulties with this, try to make sure that loved ones do not interfere, but do not forget about tact.
After some time, perhaps your example will inspire other people to follow the rules of healthy eating. And that means becoming slim, whole, happy.
Motivate your loved one
It is believed that the time to develop a new habit is from 21 to 28 days. You can even keep a “diary of a new life.” For example, put a tick in the calendar every day when you followed the rules of a healthy diet. Add emotional nourishment, some kind of reward. Praise yourself after the day you have lived: you can say right in front of the mirror that you are proud of yourself, that you are doing well.
And after a month of following the rules, healthy eating will become your full-fledged habit. So you can congratulate yourself – and please yourself with something pleasant.
Happy New Year to you! May it bring you change for the better!