Three nutrition experts provide seven tips, which healthy diet in 2019 is easier and you fall in the first place not in the common food traps.
1) Concrete slimming plans formulate
“A bit healthier eating” is probably the goal of many in the new year. “This is a broader, very diffuse and therefore difficult to implement,” says Harald Seitz from the Federal center for nutrition. Who wants to have the good intentions of success, should do better with concrete goals, such as weight loss.
2) The food planning is everything
There are moments in which engages you more likely to be unhealthy food. The Breakfast is not managed – and on the way to the Job quickly rolls from the bakery brought in. No time for a break had, and the chocolate bar from the Desk drawer to be devoured. And then, in the evening after the stresses of the day with a frozen Pizza in the oven than fresh cooking – the fridge is already empty.
With good planning for such emergencies and food cravings can be avoided. “There are certain situations which encourage to eat and Drink,” explains Thomas Ellrott, head of the Institute for nutrition psychology at the Georg-August-University of Göttingen. Who knows under what circumstances he uses a lot of eating, or unhealthy foods, can prevent. “You should think: What is wise is in the house? What should I buy?”, advises Ellrott. “So you can achieve a lot.”
3) Replace instead of omitting
No sweets, no ready-made products ” waiver is often part of the intent to eat healthier. This is not absolutely necessary. “A frozen Pizza is not per se unhealthy,” says Harald Seitz. Although the products contain done usually more fat, salt, sugar, and calories. “But the question is: I’m Moving this to me every day?”, the nutrition expert says. Who does not want to waive his frozen pizzas, not have to. “A waiver makes a bad mood and leads to relapse,” he says. A good way is to share the Pizza and add a side dish such as steamed vegetables or a salad.
In other cases, it is possible to replace high-calorie foods well: “he Who has the afternoon cravings for something Sweet, better go to Apple to chocolate.” The case is easier if the chocolate is not in the Desk drawer and took instead an Apple with you to work. Also, a common basket of fruit with colleagues in the office was a good possibility. Useful it is also, to eat before meals with a large glass of water or a soup. “The fills the stomach and you feel full faster.”
4) Conscious eating
“Food and Drink should be consciously aware of as something Beautiful,” says Antje Gahl of the German nutrition society (DGE). Part of it, the diversity of Food to savor,, to go to the attention of shopping and to enjoy the meals consciously. “How many meals you need is an individual thing,” says the nutritionist. Important ordinary be main meals – even if it’s stressful times. “Well then, you should take the time to take a full meal.” The DGE recommends, for example, to five portions of fruit and vegetables a day and whole grain variation in grain products. “Here, you can install your own preferences,” says Antje Gahl.
5) no to the lookup say
Who wants to eat healthy, you must be able to say “no,” says Gahl. Even when eating in company one should stop eating when you are full. “The go on without the hosts.” And who served on the Buffet, should not charge the plate for the first Time, but when required, rather a second Time.
6) looking for allies
Who is committed to like-minded people, has better chances of its resolutions, says Ellrott. Who brings his family, best friend, or a colleague with you to the boat, to comply with resolutions easier. “A digital Community of like-minded people can meet this purpose,” says the food expert.
7) Tools for Self-measuring use
Regular weigh-in or the eating habits log: “says The are wonderful ways to stay on track,” Ellrott. The self-observation and self-control with the help of a diary or an App to be a good mechanism in order to maintain in everyday life more easily keep track of their own behaviour. (dpa/tmn)
This article was written by Pauline Sickmann