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For many, dietary rebalancing means dieting. In reality, dietary rebalancing consists of changing some of our habits to enable us to be healthier. Eating better in the long term helps to lose weight, although the primary objective of a dietary rebalancing program remains maintaining healthy habits.
When starting a dietary rebalancing program, it is important to know the elements of success as well as the elements of failure in order to achieve one's goals.
Nutrimuscle reveals 10 habits to incorporate into your daily routine to feel less tired and more efficient.
1 - Hydrate properly
On average, we need 1.5 to 2.5 liters of water per day. In addition, we add 1 liter of water per hour of sport practiced during the day. Without sufficient daily water intake, sports performance decreases and health complications can occur.
2 - Consume fiber
Fiber helps maintain the health of our microbiota. They absorb water during digestion and increase stool volume. They also speed up transit and slow down the absorption of sugar and cholesterol, which is beneficial for our cardiovascular health.
Foods rich in fiber are mainly fruits and vegetables, but also whole grains like whole wheat bread, as well as sweet potatoes. Sweet potato flour is a natural source of carbohydrates and very rich in fiber. It therefore promotes digestion and assimilation of nutrients.
For a higher fiber intake, discover nutri-fibres.
3 - Avoid processed foods
Processed foods are rich in poor quality fats, added sugars and potentially harmful additives. It is advisable to avoid them as much as possible and to cook with the freshest and most natural foods possible. It is common not to want to cook after our day due to lack of time.
However, this is a bad habit and a misconception. It is possible to cook a healthy meal in a few minutes. Your meal will then be balanced, and you can take the opportunity to prepare your lunch for the next day by doubling the quantities in the evening.
Some quick healthy recipes here:
- Recipe: barley and feta patties – Nutrimuscle
- Recipe: protein tortillas – Nutrimuscle Recipe: Buckwheat and feta muffins – Nutrimuscle
4 - Prioritize homemade
As you will have understood, processed foods are known to be foods rich in salt, additives and calories. Cooking yourself therefore allows you to reduce the fats in our diet while incorporating good fats, namely unsaturated fatty acids, such as vegetable oils and foods or fatty fish.
5 - Engage in regular physical activity
The ideal is to start slowly and increase frequency and intensity gradually. For the more experienced, a good knowledge of one's body and abilities is essential for progress.
6 - Consume enough protein
Proteins have a satiating effect, which reduces the feeling of hunger while providing essential nutrients to the body, as well as for muscles, skin, immunity, and digestion.
Foods rich in protein include lean meats, poultry, fish, seafood, eggs, milk and low-fat dairy products, beans, lentils, nuts.
A lack of protein can cause water retention, hair loss, and weight problems due to a poorly felt satiety effect, which leads to frequent cravings for food.
This article will help you find the proteins you need according to your goals: How to choose your proteins? – Nutrimuscle
7 - Do not restrict your diet
When you restrict yourself, a feeling of frustration develops, your hunger increases and you will tend to consume quite substantial and fatty foods.
The ideal is therefore to eat when your body needs it, that is, when you are hungry. However, it is important to know how to differentiate between hunger and craving so as not to eat according to your emotions.
8 - Do not skip meals
By skipping meals, your hunger increases and you will tend to eat larger quantities at the next meal. This habit will gradually lead to weight gain.
If you're not very hungry, don't skip a meal, but reduce your portions. Your meal will still be balanced while being adapted to your needs. You can also reduce the number of meals per day by increasing your portions, or conversely, increase the number of meals by eating smaller quantities. It all depends on your needs and your goals.
9 - Do not neglect sleep
The need for sleep is individual. However, sleeping less than 6 hours a night is insufficient for our body and leads to imbalances such as an increase in hunger and an appetite for caloric products, which can lead to weight gain.
An adult needs to sleep between 6 and 8 hours to be fully rested and in good shape the next day. Regular good sleep is necessary for good recovery and to achieve your goals without injury.
The ZMB will help you optimize your recovery by improving the quality of your sleep.
10 - Do not force yourself to finish your meal
Eating without being hungry increases your daily caloric intake, which will make you gain weight. Continuing to eat when you feel satiated leads to nausea and a dislike of food can also form and alter our health in the long term.
