[LifeStyle] How to acquire healthier eating habits?

[#Steeven.™]

Acquiring good eating habits and distrusting fast diets are fundamental precepts. The process takes time.

If necessary nutrients for the body are eliminated to lose weight, it can lead to health problems. The most common are hair loss, nail weakness, and dizziness. "Weight loss has to occur in a framework of learning habits and lifestyle", indicates Viviana Viviant (M.N. 1680), nutritionist and personal trainer. "In general, a lot of food education is lacking," he says.

The Academy of Nutrition and Dietetics of the United States states that if the goal is to lose weight, a minimum of 14 meetings with an expert are necessary over a period of at least six months.

Studies by the World Health Organization (WHO) go along the same lines. This means that you have to pay attention and be wary of those diets that promise miraculous weight loss of more than one kilo a week.

If the proposal is to “change the chip”, the first thing is to have a healthy relationship with food. You cannot think of a diet as a punishment. This vision, championed by psychologists and nutritionists, is the foundation of all healthy physical change.

"The fact of consuming healthy and varied foods, and carrying out a physical activity that is enjoyed, are habits that can be underpinned by a nutritionist, according to the needs of the patient, evaluating their lifestyle", proposes the nutritionist Nadia Hrycyk (MN 5.430 ), also an expert in anthropometry, a discipline that allows knowing the composition and distribution of body mass, fat and bone through a set of measurements such as height, folds, perimeters and diameters.

 

Some guidelines suggested by professionals are:

Seek a caloric deficit. There are no miracle supplements or products. The real way to lose weight is to cut calories from your diet (300-500 calories) and increase your caloric expenditure with exercise. Sport can help, but the key is in the diet and the calories we eat from healthy foods.

Change the lifestyle. It's not about looking for celebrity diets. To avoid rebound effects, you have to generate lasting changes, which consist of learning to eat in a balanced way forever.

Some "good habits" can be: eat slowly, avoid snacking on food that is linked to emotions, and plan meals.

Negative emotions and boredom lead to eating more and making worse food choices, opting for high-calorie and high-fat foods.

Incorporate more fruits and vegetables. They should be the basis of any healthy diet. As much to lose weight as if, simply, it is necessary to maintain. They are rich in vitamins, minerals and antioxidants, essential nutrients for the proper functioning of the body.

Cook in a healthier way. The iron and the oven can be great allies. When cooking a food in a container that contains a fatty element such as oil or margarine, the caloric value is greatly increased and, of course, its fat value

Drink water as the main drink. Water exerts a physical effect by occupying a space in the stomach so it contributes to feeling full. It's easy to pack on liquid calories by drinking sodas and juices.