Bad Eating Habits

The topic of healthy eating has become increasingly relevant in recent years. But do we take the time to make sense of its essence and apply some other trick in our daily lives.

 Obesity and related diseases show frightening values ​​in world statistics. They have long since displaced malnutrition and infectious diseases from the top of the world's deaths. It is even more frightening that our small country is among the leading positions according to the data on overweight in the world population. And if a sedentary lifestyle is the number one enemy, then the wrong diet goes hand in hand with it.

Eating has become a duty that we must include in our daily lives. We often approach it unreasonably, not paying attention to what we are doing to our body. Bad habits lead to more calories and weight gain, and in trying to lose them, we resort to other dietary mistakes. How to break the vicious circle to live healthy, feel good and achieve consistency in weight? To answer this question, we must first clarify where we are wrong and why the diet does not work.

1. We miss breakfast

Whether due to lack of opportunity or purpose to lose weight, we often miss breakfast. Then, however, it is more likely before noon to pounce on high-fat and carbohydrate products - biscuits, chips, snacks and more. On the contrary, eating in the morning can help us stay in shape. That is why it is included in every diet. A proper breakfast not only gives us enough energy and lifts the mood, but even after we have already started our day healthy, it gives us an incentive to choose the useful until the evening. On the other hand, it stimulates the metabolism and even contributes to fat burning in the following hours.

2. We eat before bed

We leave aside the question that regular food intake late at night is equivalent to gaining weight due to lack of calorie absorption. A hearty dinner, especially spicy and greasy, one to three hours before bedtime, impairs the quality and duration of sleep. The next day we feel tired, sluggish, in a bad mood and with a lack of enthusiasm for the planned duties. Fat also slows down the emptying of the stomach, harms digestion, and especially when it is spicy - increases the risk of returning food to the esophagus, followed by unpleasant sharp pain from heartburn - the so-called. heartburn. If you are so hungry - fruit or light yogurt are an option.

3. We overeat

We should not delude ourselves that our body will cope with a portion three times larger than usual, because we have missed one or two meals. Overeating is the biggest mistake leading to obesity. The more food our body needs to process at once, the more of it accumulates as excess fat. This is how nature takes care of energy reserves. If we divide the diet into 5 or 6 intakes (at least more than 2), calories do not accumulate, but are used for metabolism, physical activity, even to maintain body temperature.

4. We are starving

Contrary to what you think, our body's reaction to glaucoma is to build up reserves. If we limit ourselves from food for a long time, our body readjusts and the moment we eat, it converts energy into fat to prepare for the next hunger attack. In the end, we stay hungry and fat. If you think that starvation will make you lose weight - you better rethink your intentions. Visit gyms more often, choose fruits and vegetables, whole grains, fish or poultry. The way to lose weight is a change in diet and a variety of physical activity, not depriving the body of ingredients necessary for its development.

5. We eat by the way

By doing something else while eating, we risk not only losing weight, but also overeating and gaining weight. Watching TV, talking on the phone, reading a newspaper, we focus on something other than the portion. So we do not feel when we are full, even already overeating. Besides, once we start eating, it will be difficult for us to stop, at least because the process has become extremely mechanical, without much thought. It is healthier to leave everything and sit at the table (occasion and to gather the whole family). This way you will focus on the portion and you would rarely want extra.

6. Where are you in a hurry? Chew slowly!

It takes at least 20 minutes for your brain to say you're full. If you eat everything in 5-6 minutes, it does not have time to signal that you have already eaten enough, and the result - more calories for subcutaneous fat. Slow down, chew well, enjoy. If your time is really limited - it is better to pre-determine what you will eat.

7. Drink more water

Water is the environment in which all metabolic processes take place. Limiting its intake can slow down the metabolism. This will definitely affect the weight, as the breakdown of fats or their processing takes place with the participation of water. Adequate fluid intake (avoid fizzy drinks) also increases good mood, reduces fatigue and provides purification of the body. Let's not forget that during physical activity and especially with the approaching summer heat, the need for fluids increases even more.

8. Fruits and vegetables

They are an integral part of any diet due to their low fat and carbohydrate content. More importantly, however, they provide us with the daily needs of vitamins and minerals, essential as co-factors of enzymes and building blocks. The fiber they contain helps digestion and prevents malignancies of the intestinal tract, lowers cholesterol, and some substances, such as pectin in apples, stimulate the bile acid cycle and help us fight cholecystitis.

9. Do not shop when you are hungry!

This is a bad habit that can lead to the wrong choice of food. Entering the supermarket on an empty stomach you can not help but notice the most harmful, but also very tasty sweet or salty temptations. This way you will buy food that is unnecessary for the budget and the refrigerator. You better eat something small before you go shopping. So you will definitely come back with products suitable for your balanced diet.
 
An intense work day usually makes it difficult for us to plan or select our food. With very little effort, however, we can do a lot for our health and well-being. Obesity prevention is the prevention of cardiovascular, cancer and endocrine diseases such as diabetes. They are already socially significant. Let's give an example of an exception to the statistics.