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For many, rebalancing your diet means dieting. In reality, rebalancing your diet involves changing some of your habits to help you be healthier. Eating better in the long term can help you lose weight, although the primary goal of a rebalancing your diet program is to maintain healthy habits.
When starting a nutritional rebalancing program, it is important to know the elements of success as well as the elements of failure in order to achieve your goals.
Nutrimuscle reveals 10 habits to incorporate into your typical day to feel less tired and more efficient.
1 - Stay hydrated
On average, we need 1.5 to 2.5 liters of water per day. To this, we add 1 liter of water for every hour of sport practiced during the day. Without a sufficient daily water intake, sports performance decreases and health complications can arise.
2 - Consume fiber
Fiber helps maintain the health of our microbiota. It absorbs water during digestion and increases stool volume. It also speeds up transit and slows 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 such as wholemeal 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 the assimilation of nutrients.
For a higher fiber intake, discover nutri-fibers .
3 - Avoid processed foods
Processed foods are rich in poor quality fats, added sugars and additives that are potentially harmful to our health. It is advisable to avoid them as much as possible and to cook with the freshest and most natural foods possible. It is common that we do not want to cook when we return from our day due to a 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 advantage of it to prepare your lunch for the next day by doubling the quantities in the evening.
Some healthy recipes to make quickly right here:
4 - Promote home-made products
As you will have understood, industrial foods are known to be foods rich in salt, additives and calories. Cooking yourself therefore allows you to reduce the fat in your diet while integrating good fats, namely, unsaturated fatty acids, such as vegetable oils and foods or oily fish.
5 - Practice regular physical activity
The ideal is to start slowly and increase the frequency and intensity gradually. For the more experienced, good knowledge of your body and your abilities is essential to progress.
6 - Consume enough protein
Proteins have a satiating effect, which reduces the feeling of hunger while providing essential nutrients to the body but also to the muscular, skin, immune and digestive levels.
Foods high in protein include lean meats, poultry, fish, seafood, eggs, low-fat milk and dairy products, beans, lentils, nuts,.
A lack of protein can cause water retention, hair loss and weight problems due to the feeling of not feeling full, which leads to frequent cravings.
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 forms, your hunger increases and you will tend to consume foods that are quite substantial and high in fat.
The ideal is therefore to eat when your body needs it, that is to say, when you are hungry. On the other hand, you must know how to differentiate between hunger and desire so as not to eat according to your emotions.
8 - Don't skip meals
By skipping meals, your hunger increases and you will tend to eat more at the next meal. This habit will gradually lead to weight gain.
If you are not very hungry, do not skip meals but reduce your quantities. Your meal will always be balanced while being adapted to your needs. You can also reduce the number of meals per day by increasing your quantities, or conversely, increase the number of meals by eating smaller quantities. It all depends on your needs and your goals.
9 - Don't neglect sleep
The need for sleep is relative to each individual. However, sleeping less than 6 hours per night is insufficient for our body and leads to disorders such as increased hunger and a craving for high-calorie products, which can promote weight gain.
An adult should sleep between 6 and 8 hours to be fully rested and in good shape the next day. A good regular sleep is necessary for good recovery and to achieve your goals without getting injured.
ZMB will help you optimize your recovery by improving the quality of your sleep.
10 - Don't force yourself to finish your meal
By eating when you are not hungry, you increase your daily caloric intake, which will make you gain weight. Continuing to eat when you feel full leads to nausea and aversion to food can also develop and affect our health in the long term.
