It’s three o’clock in the afternoon and lunch is over two hours ago. You’re at work, tired. brought from abroad. Dilemma: to eat, or not to eat? You decide not to and wait. Hunger is growing and the temptation of chocolates is increasing, the hunger overcomes you and you eat one and then another. And soon the box is empty. For the next 20 minutes, you are full of energy, happy and energetic, and then you collapse. You are hungry, nervous, and impatient again and you do not know what to do. Here are 10 tips for a healthy lifestyle
1. Make a small but significant psychological change and change the terminology
Instead of “snack,” say “intermediate meal” and treat it as part of your daily menu. You might even want to set a regular hour for you to eat it.
2. Plan your meal ahead of time
Advance planning and preparation prevents the snack machine from going off, the desperate search in the office kitchen after the birthday cake leftovers and the raid on the chocolate bars.
3. Eat exactly in between meals
Try to eat at the intermediate meal between the main meals of the day, at more or less regular hours. By doing that you maintain a constant frame, and consistent energy levels and consistent blood sugar levels.
4. Avoid lowering your sugar level
Blood sugar drop causes obesity and irritability as we search for everything to raise the level again. A soda, a fatty snack or a sugar-rich candy are being hijacked by us and swallowed. In exchange, the body releases insulin into the bloodstream, which processes the excess sugar to make fat and at the same time lowers the sugar level. Eating at regular intervals prevents this drooping, crazy hunger, and this repetitive wheel.
5. Intermediate meal means a small meal
Adhere to small meals of 100-150 calories, and try not to go over – If you go over, Its Ok! You can drop some food from the next meal, or take a stroll to balance the calories.
6. Not only how much you eat, but also what you eat
It is important that the intermediate meal contains a combination of carbohydrates, proteins and healthy fats, which provide a feeling of satiety for a long time. In contrast, sugar-filled snacks will raise blood sugar quickly and sharply, leaving you hungry and tired after the crash.
7. Put complex carbs into your menu
Complex carbohydrates are a solid and good source of energy, and are especially recommended. Wise choices include granola or whole wheat cracker with a spread.
8. Eat of a plate and not of the bag
Packages of snacks and even nuts and crackers tend to contain a large amount of food recommended for one meal. It is important to learn about the recommended daily portion Masseur and divide the food in advance into boxes or bags containing the correct sized portions. By doing this, eat a handful of pretzels or a few almonds, instead of the whole bag.
9. Treat the Intermediate meal like any other meal of the day
Instead of dangling in front of the TV or swallowing something in the car on the way home, take a second. Take out a plate. Be aware of what you eat, how and how much. An intermediate meal should not be eaten by the way, since – when we eat like that, we just tend to forget that we ate and didn’t pay attention to the quantities.
10. Intermediate meals also on weekends, holidays and vacations
Although our eating tends to go awry on weekends, it is advisable to keep an eye on intermediate meals and not to come starving to the main meal.
*The content in this article does not constitute a professional opinion, recommendation, substitute for consultation with an expert or obtain medical advice.