• Elena Muratova, Personal Trainer Victoria BC

8 Tips for Healthy Eating, and It isn't about Calories or Diet.


Start to eat healthier right now is easier than you think. You don't need to be on a strict diet. It isn't necessary to count calories. Just start from the first recommendation below. Try to follow this first step during one week. Then add second step and implement it in your routine during second week. From beginning of the third week, initiate a step #3 and so on.

I guarantee after two months you will

have healthy eating habits. And of course, you will see results in feeling better and in having better shape.

1. Have a breakfast

2. Eat frequently, small portions (5-6 meals per day)

3. Plan your meals in advance 4. Eat mindfully, enjoy every bite

5. Go shopping in a grocery store on a full stomach

6. Drink at least 8 glasses of water

7. Broil, bake or steam your foods

8. Choose foods both low in fat and sugar and high in fiber

1. Have a breakfast. Good breakfast gives energy, helps to eat less later in a day. In addition, having a breakfast prevents your metabolism to slow down. After sleeping 6 to 8 hours in a night the body needs some fuel in the morning. Otherwise, the body feels stressful and creates more fat tissue. Just in case you decide to be hungry for a long time again.

2. Eat frequently, small portions (5-6 meals per day). If you skip meals, you feel hungry. And when you hungry you can be easily enticed by junk unhealthy food or sweets. Usually 6 meals per day includes breakfast, morning snack, lunch, afternoon snack, dinner and evening snack. Interval between meals is about 2-2,5 hours.

3. Plan your meals in advance. Think in the morning about what you will eat during a day. Take healthy snack to work. It can be fresh fruits, salad, carrot sticks, yogurt, dried fruits, or nuts. Plan what to buy in a grocery store.

4. Eat mindfully, enjoy every bite. Think about what you are eating - enjoy food, feel taste, chew well before swallowing. The more slowly you eat, the less food you will consume. Make a meal something special - try do not watch TV or check emails while eating. Enjoy every bite.

5. Go shopping in a grocery store on a full stomach. When you feel full, you don't desire to buy everything in a store. Making a shopping list is helpful as well.

6. Drink at least 8 glasses of water. Dehydration often is misinterpreted as hunger. Water is an essential nutrient. You should consume enough water for well-being. In the beginning of dehydration, you can become dizzy, irritable and experience headaches. As dehydration progresses, you become clumsy and exhausted. Try to drink less coffee or tea. And drink more water.

7. Broil, bake or steam your foods. Your food will be more nutritient and healthier. By eating broil, bake or steam foods instead fried you decrease risks of obesity, cardiorespiratory deseases, and diabetes.

8. Choose foods both low in fat and sugar and high in fiber. Read labels for fat and sugar content. Consuming saturated fats and trans fats has been shown to increase the risk of cardiovascular disease. Unsaturated fats are healthier choices (e.g. olive oil, corn oil, salmon, tuna, cashews). Sugar stimulates production of insulin. That is why feeling hungry 20 minutes after eating food with high sugar content is common.

Have a nice day,

Elena Muratova, Personal Trainer Victoria BC

#weightloss #nutrition #healthysnacks #food #eatinghabits #motivation

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