AirDriePhysiotherapy

If you know what you should eat each day why not get your diet is balanced? You know a lot of nutrition, you may be a true expert in sports nutrition and you’re up to date with the latest scientific studies. However, it is difficult to move from theory to practice every day, because what you eat every day, every moment, is what makes the difference. And let us not miss the event. Here’s a “perfect day”, so you know how to feed you “to the champion.”

Surely many of you, you begin the day with a power breakfast for athletes, but eat a salad quickly to avoid wasting time at work and dinner is reduced to a yogurt and an apple to prevent weight gain. At the end of the day you go to bed with a clear conscience, thinking that you are following a healthy diet, but the next day you lack energy and your weight has not dropped an ounce, and that you’re sacrificándoos and hungry.
Where is the problem? In that to eat well is to eat well all day How? The main trick is to eat often spreading your calorie intake into 5 or 6 small meals throughout the day, but there are many more tips that are sure to appreciate. Here they are.

1. Not starve

The first and best advice to get an optimal nutrition throughout the day is never let your body feel too hungry. Being hungry is an abnormal physiological condition that can put your entire body upside down. Among other things you can create a false need to summon the less desirable type of food, those who are full of fat and sugar. If you are looking to reduce your intake of foods high in sugar and fat foods you should replace these by more politically and nutritionally incorrect. To get your body to accept this new direction in your diet you should never forget that hunger is the enemy.

2. Respect the time of the meal

Often we apologize to mealtimes, particularly lack of time, but if we are honest with ourselves immediately see that this is not true. The problem is whether or not eating well is one of our priorities. As we take time to work, sleep, go to the gym or go out drinking with friends, we must find time to sit and eat. It is a way to be more responsible with our body, giving it the attention it deserves. If you are one who take their daily agenda, try to include as your obligations to each day breakfast, lunch and dinner, giving them the same importance as the meeting in the morning or afternoon meeting.

3. Surround yourself with healthy food

As important as choosing the right foods is keep on hand when you need them. So the purchase is a key moment in the development of your nutrition plan. Arm yourself with a good shopping list (as you suggest in this article) before leaving to get to your breakfast, lunch and dinner daily champions. Good intentions are useless if upon awakening in the morning to prepare breakfast not have the basic ingredients for this to be healthy, as some orange juice, skim or whole grains. It is also easier to resist the temptation to break the ice boat if it does not exist in your refrigerator or if you have a healthier option such as fresh yoghurt drink. We recommend that you purchase on a full stomach to avoid take what you do not need.

4. Eat breakfast daily

When you start your day with a hearty breakfast you are giving your body everything it needs to be restored after an overnight fast, preventing the appearance of hunger from which we have spoken, and to begin the day by getting a good start, because if full stomach you will have less chance of losing the north by a cake or a candy bar. But the benefits are felt not only in the short term. Several studies have shown that those who eat breakfast daily are also usually longer-lived and healthier than those which ignore it. Some athletes believe that if they train in the morning is best not to get breakfast and burn fat, not even some go to dinner the day before fasting to train fully. These techniques apply for the “professionals” who need to stay “thin” and increase the level of resistance, but they follow a medical check and allowed to rest after. For those who have to work later, not an advisable option. If you follow this technique, you will come to work exhausted and starving, so you end up eating the first thing you have at your fingertips. If you want to lose weight, start with a good breakfast, because it is shown that people who eat breakfast every day live longer and with fewer health problems.

5. Come before training

There are athletes who are afraid to eat before training for possible gastrointestinal problems during or just after a workout. These fears, which have become a sort of urban legend, are unfounded. But if you’ve had unpleasant experiences going to point 6. Scientific studies have shown that the most efficient is to consume between 200 and 300 calories for one to two hours before training or competing. This food preparation will not only fill the tank of energy but also help you better cope with or avoid the drop that occurs immediately after.

6. Try to plan your meals

If you are a member of the club and the food delicate stomachs so ugly she repeats during your workout, you have to be creative when sharing your meals. Experiment with different portions and types of food before training to discover what is wrong and you delete it sits. If the problem is serious, go to an endocrinologist for you to make a food intolerance test, so you know the foods to which you are more responsive to or intolerant, and remove from your diet. Sometimes it can be a simple matter of what time of day you take everything, so experiment also with the schedules of your meals and to change certain habits. For example, you feel better to drink milk at night instead of early in the morning. If you follow this process usually can unmask the culprit of so much suffering and overcome the issue.

7. Lose weight with kilo kilo

It sets you to a wild diet, you are more likely to emerge victorious if your diet is less draconian because your body does not rebel. As I have explained, if you let your body feel hungry you will be more difficult to resist temptations and make sound decisions when choosing what you eat. So if you cut down on what you consume 200 calories daily (about four chocolate cookies) rather than 500, it’s easier to maintain the diet for longer, thus losing more weight in the long run. Making this small adjustment that can be called even diet, get thin around 8 kilos of fat in a year. (It is a simple matter of mathematics as each gram of fat is 9 calories).

8. Do not be impossible goals

Nobody is perfect, so do not try to be yourself. Occasionally you can take a cookie, some potatoes or hamburger. In a good diet with all food place. The trick is to learn to eat less of those things with a lower nutritional intake, such as not terminarte chips that come with your steak or choose a small ice cream instead of the specialty of the house. Even some athletes believe eating a diet almost “perfect” based on plenty of fruits, vegetables, salads and whole grains throughout the day, but they are wrong, because a balanced diet should include high quality protein, healthy fats and dairy products.

9. Learn from life

If you keep a diary of your meals (not to forget about the errors) as most likely you realize how Descontrolas the day you do not eat your time, or you feel too hungry when you train without eating. In both cases, your error leads you to go as easy and fast, often low-nutrient foods full of calories. You will realize also that when your fridge is full of the right foods will be easier to keep a balanced diet and that when you eat to feel just hours after less inclined to take some whim. Eating is not an exact science, you should find your own balance. You’ll see how following this plan everything is easier.

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