Nutrition Tips from a Sports Doctor

Health is important, of course, but it is much more important to get into your favorite jeans and not blush on the beach in the high season. You seem to forget that there are things that are inextricably linked: the right eating habits lead to a great metabolism and a fit figure. And as a bonus - healthy skin, beautiful hair and good mood.





Today's edition. "Site" He will not tell you anything new - most of these tips are known to a person for a long time, but for some reason deliberately ignored by him. The WHO claims that the correct eating habits The best prevention of cardiovascular disease, premature aging and early death. So, for the hundredth time, we repeat: “Do you want to be healthy, beautiful and happy?” Start with the right habits!

Proper nutrition for weight loss every day

1. We will not surprise you by saying that water is the source of life. The use of a sufficient amount of clean water per day allows you to maintain the efficiency of all organs and systems, water supplies the body with trace elements and nutrients, and also participates in the elimination of waste products and harmful substances coming from food. Together with sweat and urine, during breathing and other vital processes during the day, the body loses 2-3 liters of life-giving moisture, which must be replenished.
   
   
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2. If it's alcohol, it's red wine! And not sweet, but the most that is dry. 50 g of dry red at dinner will get rid of problems with the cardiovascular system, increase immunity and slow the rate of age-related changes in the vessels of the brain. By the way, wine perfectly calms the craving for sweets, because it will be an excellent assistant in the fight for a slim figure.
   
   
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3. Regularity of meals is the key to excellent work not only of the gastrointestinal tract, but also of the body as a whole. Food by the hour regulates sleep, maintains the health of the nervous system, normalizes the state of blood vessels and keeps blood pressure normal.
   
   
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4. Probably, the main eating habit is a balanced diet, ranging from an elementary ratio of calories consumed and motor activity to a healthy balance of proteins, fats and carbohydrates. For example, 3-4 days on apples will be very useful to the body, but the duration of such a diet a week or longer is already harmful, because the body simply ceases to receive the necessary fats. Conversely, daily consumption of butter (fat in its pure form) in large quantities is fraught with sad consequences, but its thin layer on morning toast is the key to energy and a cheerful start to the day.
   
   
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5. Three types of nutrients that should be in your refrigerator: amino acids (animal proteins - meat, eggs, dairy products), omega-3 unsaturated fatty acids (fish, flaxseed oil, spinach) and complex carbohydrates (oatmeal, buckwheat, rice, lentils).
   
   
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6. Teach yourself to eat breakfast thoroughly and systematically. Regular high-calorie breakfasts are the key not only to a cheerful start to the day and activation of brain activity, but also such a cherished weight loss for women.
   
   
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7. Remember! The last meal should be no later than 3 hours before bedtime. For the last meal, nutritionists recommend light products: porridge, chicken fillet, milk, vegetables, fruits, cottage cheese.
   
   
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8. The rate of consumption of free sugar is no more than 50 g per day (12 teaspoons). This does not mean that you can put three spoons of sweet powder in tea without a blink of conscience and not think about the consequences. Remember that fruit and honey are also sugar. In addition, harmful sugar is contained in carbonated drinks, juices, bread, cookies and other products.
   
   
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9. The same applies to salt, the total consumption of which should not exceed one teaspoon per day. And this is taking into account the salt contained in bread, canned and other ready-made products.
   
   
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10. A variety of vegetables and fruits should be consumed regularly, but not more than 400 g per day. You should give preference to simple local vegetables (carrots, beets, squash, cabbage, tomatoes), seasonal berries and citrus fruits, but avoid starchy root vegetables, such as potatoes.
    
    
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11. You still think you can eat low-calorie vegetables and fruits all day while lying on the couch? Active movement, and only it will give tone to your muscles and together with proper eating habits will help normalize the work of internal organs.
    
    
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12. By the way, doctors and coaches unanimously say: “The best time for physical activity is from 17:00 to 20:00!” And it is not necessary to go to the gym: light gymnastics in the morning will charge energy and awaken the body, and home training before bedtime will help relax the muscles tired for the day and tune in to productive sleep.
    
    
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13. To help the body on the way to recovery can and proper sleep. For a good rest, a healthy person needs to sleep 7-8 hours a day, and it is necessary to adhere to this regime even on weekends. Remember, any path to self-improvement begins with the first step. Therefore, it is very important to do it right!
    
    
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beauty and health Hidden beyond diet and starvation! Healthy eating habits are a base that helps to maintain efficiency, avoid many diseases, maintain a cheerful mood, appearance and boast a long and happy life for 110 years. No matter how old you are, it is never too late to reconsider your eating habits in the name of health and beauty.

How many of the best food habits do you follow? Be sure to tell us in the comments.