How to get back in shape after the holidays?

Olivier salad, bay fish, goose with apples... That was delicious! How long have we been enjoying festive food? But here's the result: the scales show sky-high numbers, and your favorite office suit does not want to converge on the waist. What do we do? Find the answer will help us Alla Vasilievna Shilina, nutritionist, endocrinologist of the highest category, expert of TV programs "Control procurement" of the First channel TV, TDC "Pretty".

Hunger is not an aunt, but a real enemy.

Do not give in to the temptation to go on a strict diet and especially start starving. Without the supervision of a specialist, this cannot be done. After all, strict food restrictions can not only be harmful to health, but also negatively affect the metabolism. With a reduced intake of nutrients, the body switches to an energy-saving regime and in anticipation of possible hunger begins to make fat reserves. As a result, the weight not only does not fall, but also increases over time. Therefore, the right way to gain shape is a balanced diet with a sufficient amount of vitamins and trace elements. Of course, you will have to introduce a number of restrictions, seriously reducing in your menu, for example, the number of simple carbohydrates (this is, first of all, all sweets – candy, cookies and especially cakes, cakes). It is necessary to abandon fatty: pork, sausage, sausage, ham - not for those who want to keep weight under control. It is also desirable to reduce the amount of salt, it prevents the removal of excess fluid from the body, which is also the cause of your dissatisfaction with your appearance, and increased weights. But do not limit yourself to clean water, it is necessary in order to “wash” the body from toxins that have accumulated during the processing of festive dishes.

Eating Right: What, Where and When

Pay special attention to breakfast – how it will be, largely depend on your health and mood during the day. It is best to give preference to protein products in the morning, they provide the body with building materials and do not lead to an increase in insulin levels, which causes hunger. If you don’t have time to prepare yourself a healthy breakfast, you can have a functional protein shake, which allows you to get a full balanced breakfast in just two minutes.

For lunch, the most correct will be to eat vegetable soup, not accidentally it is called the favorite dish of nutritionists. It contains a large amount of antioxidants and plant fiber, while it is low in fat and has a low calorie content. However, I want to warn those who go to business lunch in restaurants or cafes – here soups are often too fat and high-calorie. Tomato soup with basil contains only 104 kilocalories in one serving, which allows you to dine quickly and tasty, while observing the rules of healthy eating.

And do not forget in two or three hours after lunch to arrange a light afternoon. Then you will not suffer from hunger in the evening, and you will be quite enough light dinner – it should account for no more than 15% of the total daily calorie content. And the most nutritious should be breakfast (25%) and lunch (35%).

Small tricks of healthy eating

Remember that you need to eat often and in small portions, so arrange a second breakfast after you come to work. Then by lunchtime you will have a healthy appetite, not wolf hunger, which will deprive you of control.

If in the evening there is an acute desire to eat something tasty, but excessively high-calorie, try to negotiate with yourself. Put the tempting product on your plate and promise yourself to eat it in the morning, some culinary indulgences are better to allow yourself in the morning, then the body will have time to use the calories received.

Replace the usual large plates with small ones, this will automatically lead to a decrease in portions, but will preserve psychological comfort, because the plate will still be full.

Stop keeping on hand products with “empty” calories (chocolates, cookies, candies), remove from the desktop and kitchen cabinets the remains of Christmas sweet gifts. Replace harmful sweets with healthy ones: fresh and dried fruits, bitter chocolate, marshmallow or pastile. These types of desserts are also very high-calorie, but they also contain many useful substances. Therefore, their moderate use is quite acceptable.

Thanks to such simple measures, a few pounds gained over the holidays will go away quite quickly. And in the few weeks that you devote to the fight against them, you will develop a habit of healthy eating, which will undoubtedly benefit both the figure, and health, and appearance.