Everyone knows that extra weight not only spoils the figure, but also causes irreversible damage to human health. Unfortunately, in today’s world it is not easy to follow the principles of good nutrition: we often eat snacks on the run, swallowing fast food, and on sports activities there is not always time and desire.

Eat only when you are hungry

Many people confuse the feeling of hunger with appetite and begin to eat even when they do not want to – just for company or tempted by an attractive type of treat. “It happens that a person has had lunch, there is a feeling of satiety, but for dessert he has prepared more cakes or a bun, – explains the nutritionist. – If you are full, it’s better to leave the sweets for later, but the brain works differently. We understand that cakes are delicious, and for us they are the logical end of the meal. And instead of simply extinguishing hunger, we overeat. Probably, every person sometimes thinks: “This piece was superfluous! The expert pays attention to the fact that the feeling of hunger cannot be left without satisfaction, but the appetite is most often deceiving. Before you bite off the cake or finish the leftovers of the casserole, which is a pity to throw away, ask yourself: “Am I really hungry?

Do not drink while eating

To maintain good physical shape and energy, experts advise to drink about two liters of clean water per day, but drinking water during meals is not only not useful, but even harmful to the body. The fact that the water is delayed by the stomach only for 10 minutes, and then goes further and takes the juices necessary for normal digestion. That is why water, tea, or coffee is better to drink half an hour before or after meals. Do not forget that coffee, fruit juices and any other drinks do not replace water: the juices contain sugar, and coffee also dries the body.

Do not eat at night

Some adherents of healthy eating are convinced that the last meal can be made no later than 6 pm. Such statements are incorrect, in addition, are almost impossible to make. The main rule to follow is that you can have dinner an hour and a half before sleep. When a person goes to bed, his digestion slows down. If you eat immediately before going to bed, your body processes will be disrupted, and dinner will remain with you in the form of extra pounds. You can’t eat after 6 pm only if you go to bed at 7 pm.

Do not eat while you are working mentally

The harm of eating before or during a sports workout has long been a common truth: a tense body cannot digest food during exercise. However, it is not so dangerous to eat while exercising on simulators as to have a snack in the process of mental activity – without breaking away from the computer or a book. The body gives 70% of its energy to brain activity – even more than during sport! If you decide to have lunch while making an important report at work, the food will not be absorbed and will be put off by additional centimeters in the sides.

Don’t be hungry

Often in their quest to find the ideal figure of a person reaches absurdity. Many believe that they can lose extra weight if they eat once a day. In others it turns out involuntarily: for example, in the afternoon at work there was a collapse, and for dinner at home was no longer strong. On the contrary, such a way of life will inevitably lead to a quick set of pounds. Not receiving food, the body signals to the brain about a crisis situation. The metabolism immediately begins to slow down, stretching the absorption of food. Thus, a person who decides to lose weight by fasting can get the opposite effect.

Do not forget to have breakfast

The nutritionist advises: no matter how fast you are in the morning, be sure to find time for breakfast, because it is the most important meal. Your strength throughout the day depends on the morning meal and its composition. Oatmeal is best for a nutritious and healthy breakfast. Complex carbohydrates will work on your body for a long time, and before lunch you will not be tempted to make the wrong snack. In addition, the lack of breakfast will have a negative impact on mental work.

Choose products by colors

It is very easy to find the right power circuit. It is not necessary to remember what nutrients and vitamins are in certain products. To get a balanced diet, you just need to pick up vegetables by color – the richer the palette, the better. “Fruits and vegetables of different colors contain different nutrients. Make sure that your diet contains, for example, red tomatoes, yellow pepper, green cucumbers, purple grapes, and white potatoes. The more flowers you “eat”, the more vitamins your body will receive.

Do not eat degreased foods

Now you can see a variety of products marked “0% fat” on the shelves of stores. Usually these are dairy products: yogurt, cottage cheese, cream. Lack of fat will not help to lose weight. As a rule, nonfat products are not tasty, and manufacturers try to compensate for this deficiency by adding various stabilizers, sugar substitutes and other substances rich in carbohydrates. By getting an excessive portion of carbohydrates instead of the prescribed fats, a person will gain weight, not lose it.