The buzz of summer is drawing to a close, and while the transition to the new season never goes as planned, there are several smart ways to capitalize on the change in pace in order to return to healthier eating habits. Regardless of whether you have not been aware of the week, month or even longer, try to implement these effective strategies that can significantly improve your nutrition.
Set the day and time for planning and preparation
Put your plans on paper. A small visual organization with a wall calendar is of great importance, especially when it comes to planning family schedules, meetings and social events, as well as how they can influence nutrition plans and food needs for the week. For me, as a rule, it is best to plan four meals a day for the work week, and the rest of the food is used for lunch. Be sure to write down your workouts on the appointed days, as this can significantly affect which products you pack during the day.
Select a day to take an inventory of your food and make a shopping list. For me, I do it every Sunday and We went to the store for all my products and food. Planning ahead allows me shop with a view and stick to my list. As a result, I avoid over-purchasing, which can lead to the wrong choice of food and food waste. Your first care will take some time (or if you return to the habit), but the more you do it, the more effective you will become.
Choose your protein and vegetables. Wash and cut vegetables. Boil the eggs firmly. Fry the bacon and / or beef that is fed with grass. Everything you can do now to minimize cooking, packaging, or cooking at the end of the week will help a lot. One of the biggest complaints I hear about vegetables is that they always go bad or are not convenient to take on the go. If you wash them and cut them (maybe even pack some plastic “sandwich” packages or small Tupperware containers), as soon as you get home from the store, you will more likely to grab them or eat them for convenience when you are in a temporary crisis! Although it will cost a little more if you do not have enough time and still want this convenience factor, you can always buy pre-chopped vegetables.
Pack your food the night before
Relieve stress from your morning routine. Each day has its own unique requirements, so plan your appetizers and dishes accordingly the night before. By collecting what you need for the night, you will be less crazy preparing in the morning and you will have a little more time for more useful things, such as breakfast with your family or taking time out for meditation or writing in the gratitude journal. Being prepared also ensures that you don’t enter the day empty-handed, which can increase the chances of getting any kind of food that is within reach, even if it is unhealthy and has low nutritional value. In addition, when the lunch hour comes at work, you will be proud to stick to the lunch you brought, rather than ordering a non-starter lunch at a local fast food restaurant or delivery service.
Priority quality sleep routine
Sync with the sun and go to bed when that happens., trying to get at least 7-9 hours of continuous, quality sleep every night. Without adequate sleep, hormones can lose balance and lead to overeating, increased stress, weight gain, blood sugar problems, and other health complications, including cardiovascular diseasesIn particular, our hormones that regulate appetite, ghrelin and leptin are strongly influenced by the duration of sleep. Leptin is the hormone that signals our brain full or “I am full,” and Ghrelin is our “hunger hormone” that signals our brain that we are hungry. During sleep, we produce fresh neurotransmitters that help regulate hormone production, so when we don’t get this enough, these hormonal messages can be discharged and lead to things like overeating.
Establish a successful morning routine
Set the tone for the rest of the day. Regardless of whether you consider yourself a morning person or not, having a regular routine when you wake up can be a key indicator of how the rest of the day will turn out. Starting your day with the right foot (for me it always comes in my protein shake along with supplements), you will be in such a better position to make healthier decisions throughout the day. When clients include fitness in their morning exercises or prioritize high-protein breakfasts, they will learn from experience how they set them up for success for the rest of the day. For me personally, in those days when I don’t get cocktails and supplements, I tend to experience more stress, my energy weakens, and my cravings increase.
Bring back family dinner
Restore the dining table. You (and your family) deserve this time. It’s clear that for some this may not be realistic in everyday life, but start by choosing one day a week to start moving on to this habit. Although life can develop quickly, this is a great time to slow down and spend time with your family (hang up) and start practicing conscious nutrition. Thus, you can increase your hunger / full level and reduce the speed of food intake to help digestion and prevent overeating. This simple act of sitting together for a meal should not be a lengthy event – even 15-20 minutes may be enough.
Focus on one thing at a time
You can do anything, but not all. Rome was not built in one day, and a return to a consistent and healthy eating habit does not work that way either. Although it may seem difficult to consider all the tips and tactics that you can take, it is very important to go step by step and at the pace that is best for you. Trying to do too much too early, the chances of giving up and landing in the first place tend to increase significantly. Start with a few key habits to incorporate them into your routine, and as soon as you master it, gradually incorporate other habits based on those that you have already mastered.
I hope you find these strategies useful – and remember, you can always write to our team of registered nutritionists to discuss how you can improve your current nutrition plan or how to start developing an individual nutrition plan that will return you to a healthy diet. ,
In Health, Anika Christos – Director – Digital Programming and Events – Weight Loss for Life
This article is not intended to cure or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles is at the reader's choice and risk.