How to start eating right in the new year

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

New Year's holidays with endless feasts behind. It's time to get on the scales … Scary? We understand. However, a positive result can be an impetus to the beginning of a new life. It is psychologically difficult to switch to a healthy diet. We will help you overcome your fears and start eating right.

Fear 1. I won't succeed

Most people would like to eat healthier foods. What's in the way? Self-doubt. People believe that they do not have enough willpower: "I will definitely fail - goodbye self-esteem."

In fact, this is not an innate talent. This is a skill that anyone can develop in themselves. Books on healthy eating and examples of people who have already changed their eating behavior will be great help in this.

For example, Rustam Kunafin switched to vegetarianism after reading Colin Campbell's book The Chinese Study. Prior to this, Rustam excluded tobacco, alcohol, sausages, semi-finished products, sweets and overly fatty foods from life. But the "China Study" allowed him to move to a new level of catering.

The book gave me the answer to the question of how you need to change your eating habits in order to qualitatively improve your health.

To the habit of not eating fatty, sweet and semi-finished foods, Rustam added one more thing - not to eat animal proteins. His life was changed by reading the book.

Read books and articles on healthy eating and you will find something that will inspire you. One day you will say: "If they could, then so can I!" …

Fear 2. My habits are stronger than me

Daniel Burrus in his book "Illumination" gives this advice: the main obstacle should be crossed, instead of trying to move it out of the way. In other words, when faced with an "unsolvable problem", we often stop and give up what we started. This is mistake. You should constantly move forward. It may turn out that the "unsolvable problem" is not so insoluble or not a problem at all.

If you think your eating habits are stronger than you, then don't try to fight them. Step over this obstacle. There are solutions that will positively affect your health and will not require significant sacrifices.

For example, if you like to chew on something while reading a book or watching a movie, then let it not be sweet popcorn, but, say, celery. Can't Live Without Snacks? Okay, just satisfy your momentary hunger not with sandwiches, but with a mixture of nuts and dried fruits.

Fear 3. You can't fool yourself

Mathematician John Neumann said: "The brain is a reliable biological system, built from unreliable elements." Remember this saying whenever your inner voice tempts you: “Don't be deceived! Which one of you is a ZOZHnik? You can't live without sausage! " The brain can be outsmarted.

The designer drew infographics to help fight obesity and eat right. It provides simple but witty advice. For example, if you first eat healthy food (vegetable salad, porridge), then there will be less space in the stomach for unhealthy ones. A small plate allows for smaller portions without compromising fullness. A meal in front of a mirror turns dinner into a ceremony: you eat with feeling, sense and consistency, and therefore do not allow yourself too much. See the rest of the tricks from the link above.

Fear 4. Healthy foods don't taste good

When you hear something like: "Broccoli is healthy, but not tasty," you want to answer with an advertising slogan: "You just don't know how to cook it."

A healthy diet shouldn't leave you feeling left out. Healthy food can be inexpensive, quick to prepare, and delicious.

There are several ways to achieve this:

Combine your favorite foods with the right ones. Train yourself to eat vegetables by cooking them with pasta. Experiment with healthy sauces (for example, learning how to make pesto) to add flavorful undertones to bland dishes.
Experiment with cooking methods. Steamed vegetables - not for everybody. But almost everyone loves grilled vegetables. In addition, it is sometimes better to use fresh or frozen vegetables instead of canned vegetables (soft asparagus is disgusting).
Buy farm products. The taste of the "perfect" store-bought apple, rubbed with wax, is very different from the "unsympathetic", only plucked from a branch. If possible, buy food from the village or from farms.

Gradually, you will taste healthy foods and appreciate their taste.

Fear 5. I don't know where to start

The beginning is half the battle. They say that because it is extremely difficult to take the first step. But eating right is not that difficult.

When you realize that you need to focus on your eating habits and distribute all your food properly throughout the day, healthy food can be surprisingly enjoyable and light.

Start with breakfast. First, don't miss it. Second, include at least 30 grams of protein in it. This will help you feel fuller throughout the day and reduce the need for snacking.

If you really want to have a snack, then do it right. No rolls and pies! Carry fruit (apples, bananas) or protein bars with you to quickly satisfy your hunger at the right time.

Other tips to help you start eating healthy can be found by clicking on the button below.

Fear 6. I have no regimen

Many people think that proper nutrition is not for them, because it does not correspond to their pace and lifestyle. In the morning I drank coffee and ran. For lunch, I ate a burger on the go between meetings. You can eat calmly only in the evening, holding a fork with one hand, and leafing through the mail with the other. There is simply no time for classic breakfast, lunch and dinner.

But here, too, there is a way out.

It is not necessary (although desirable) to eat at a strictly allotted time - eat every 3-4 hours. This helps control appetite and metabolism and reduces stress. At the same time, try to have the last meal at least three hours before bedtime. If you decide to drink some wine at dinner, then do it after you have eaten, not during. Gradually, you will develop eating behavior that is convenient for you.

As you can see, proper nutrition is not such a terrible thing. All psychological barriers on the way to a slim and healthy body are surmountable. And the beginning of the year is a great time to start a new life.