How To Eat If We Lead A Sedentary Lifestyle

Everyone wants to lead a healthy lifestyle , especially since this has recently been actively promoted through the media. We begin to think more often about how to prevent potential health problems most easily than how to get rid of them. And as it is known, healthy eating is one of the main prerequisites for a healthy life. But what about the many office workers or those whose work involves intellectual rather than manual labor, and most of their time is spent sitting at a computer, behind a desk, and so on?

How should we eat if we lead a sedentary lifestyle?

It is not a question of changing or increasing motor activity. Of course, this is correct, but for various reasons it is impossible for everyone. So we will talk about how to make our food menu healthier without changing our lifestyle.

Features of the food system of people leading a physically inactive lifestyle

Living without the necessary physical activity is the reason for the appearance not only of a special form of metabolism, but of different consumption of calories entering the body. This is very important to note, because we usually focus on the caloric content calculated for people leading a sufficiently active life. Those who for some reason do not move much, should consume fewer calories to avoid health problems and extra pounds. But not only the calories, but also the composition of the menu of mentally active people should be different from that of those who are actively moving.

Adverse effects of a sedentary lifestyle

The main position of the employees in the offices is sitting (behind the desk). In such a position of the body, the muscles practically do not experience physical exertion, but the spine - on the contrary - it is in constant static tension. In addition, blood circulation is disturbed, stagnation of the contents in the intestine occurs, which leads to constipation.

Not many office workers visit the gym after work or prefer to walk to the car or public transport. In addition, arriving home, we are tired, do not strive for physical activity, and vice versa - take a comfortable position on your favorite couch. The result of such a regime is not late and soon the first extra pounds, cellulite and health problems are on the horizon.

Fats, proteins, carbohydrates

People engaged in intellectual work should know that the brain is a consumer of large amounts of glucose, so protein and fat are consumed inefficiently by their bodies. Therefore, low-carbohydrate foods are not suitable for them, fat restriction is more than useful.

Carbohydrate products should be taken evenly. Carrying light carbohydrates, which are contained in sweets, sugar, etc., will lead to the entry of large amounts of glucose into the blood. Of course, the brain cannot process all the glucose that is produced through food, and the body simply "stores" it.

Complex carbohydrates, such as cereal starch, which distribute glucose slowly and gradually, are of maximum benefit, thus maintaining the body's efficiency and strength for a long time. Therefore, the most suitable breakfast for those who lead a sedentary lifestyle are porridge, muesli, which can be flavored with a spoonful of honey or nuts.

Strong immunity is needed in order to be able to renew the proteins of the immune system, which must also be in sufficient quantities. For this purpose, food needs to be rich in dietary protein, which serves as a building block of immune proteins. People who spend most of their time indoors and do not harden their body, exposing it to temperature changes and the movement of air masses, certainly have reduced immunity. Excessive amounts of protein lead to the development of putrefactive processes in connection with insufficient mobility and poor peristalsis. Therefore, protein, no matter how important, should not be overdone. The ideal daily solution is a portion of fish, lean meat or even a small steak (not more than 100 grams). Dairy dishes are also the right choice,

With fats, the opposite is true: it is better to choose vegetable (for example, vegetable oil goes well with vegetable dishes). Eat a vegetable salad flavored with a spoonful of olive oil or other vegetable fat. In the morning you can afford a little oil, which will help you store energy for the day.

Popular misconceptions

•  To lose weight, skip one of the meals

In fact, this is not true at all. It is enough to realize that regular weight loss is necessary for weight loss. The human body works in such a way that at long intervals between meals, it begins to accumulate calories that would be burned with normal eating. In this way, our body "endures" until the next meal. There should be a restriction only when you overeat (on a holiday, etc.) - then it is good to do the so-called unloading days, which do not represent stress for the body; you will calm down and your body will get more than it needs.

• Water should not be drunk during meals

There is a misconception that it is water that adds weight. If we look at this question from the point of view of physiology, indeed man consists of 70-80% water. But by violating the water intake regime, we do not contribute to weight loss at all, on the contrary, and we get a lot of health problems. Adults should drink at least 2 liters of water a day. It is best to keep it clean and non-carbonated. Herbal infusions and tea (especially green) are also suitable.

•  If you eat fast and the food will be processed quickly without accumulating extra inches on the waist

This is a misconception, because when eating fast, the brain fails to signal to the body that it is full. After 20 minutes of starting the meal we can feel full. Now imagine that during these 20 minutes you ate very quickly - the body will receive a signal that it is crowded with excess food. Eat not only slowly but also with pleasure.

Prohibited foods

Not only those who do not lead a physically active lifestyle, but also everyone who wants to live a healthy life, should give up certain foods. The impact on health and figure is primarily inflicted on fast food, as well as chips, sweet carbonated drinks and other "delicacies".

Just think about the fact that these foods do not have any positive characteristics, except for the taste, which is achieved with the help of artificial flavors and enhancers. The content of vitamins and nutrients in them is minimal, however, the amount of fat and "fast" carbohydrates is huge. In addition, the dry food we eat is much worse absorbed by the body and provokes constipation, which is especially important with reduced physical activity.

You should not drink tea often with various sweet temptations (cakes, biscuits, candies, etc.). Just imagine that two teaspoons of sugar in tea give the body as much energy as a whole bowl of soup. Try to take the drink without sugar - lovers of unsweetened tea claim that it has a particularly rich and deep taste.

Take care of yourself and even if you lead a sedentary lifestyle , remember that proper nutrition is a guarantee of beauty and health.