Do you feel tired and completely exhausted in the morning? You have no strength for anything, and all day you want to sleep? Perhaps the reason is the typical mistakes that most of us make in our daily lives.
You try to lead a healthy lifestyle, even on a diet sit down, and go to a fitness club, but it does not help to feel more cheerful, even on the contrary? It is possible that it is a matter of common mistakes that most of us make – in particular, these hidden mistakes are characteristic of those who decided to “take care of themselves”. You don’t have to do them all. Two or three are enough to fall out of normal life.
You drink little water
Most of us admit that we are not able to drink 8 glasses of water a day. Yes, it’s not easy when it comes to clean water, and you are not used to drinking it more than a couple of glasses a day. Why is that a bad thing? Dehydration. Did you know that one of the main causes of headache attacks in humans is precisely the lack of fluid in the body? If you periodically have a headache – try to replace the pill with a couple of glasses of clean water. It is possible that after that you will not need the pill. In addition to feeling unwell, dehydration affects our appearance: the skin becomes dry and loses elasticity, the lips crack, there is a constant dry mouth. Add to this digestive problem and the threat of constipation. Dehydration also affects performance and general mood.
How can I help myself? Train yourself to drink water! Add your favorite berries, lime juice, lemon, mint leaves to the water. Improve the taste of “simple” water, make it more attractive for yourself. Or just pour yourself two-liter bottles of water – one you have to drink at home, the second – at work. Remember that consuming enough water helps curb your appetite and thereby allows you to more effectively fight overeating and excess weight.
By the way, owners of smartphones can download to their phone one of the many programs that will not only help to count the water drunk, but will persistently remind you that it’s time to attach to the cup.
You miss meals
If you do not have regularity in meals, if your body is not accustomed to getting food at more or less certain intervals of time, or if you forget to have breakfast or lunch over and over again, you harm your metabolism. Even if you try to eat healthy food, such unhealthy habits in the organization of your diet lead to a slow metabolism. If you do not monitor your diet, then skipping normal meals leads to unhealthy snacks, overeating, and weight gain. Plus, there are inevitable digestive problems, you feel tired and sleepy.
How can I help myself? Don’t skip breakfast. Remember that breakfast should consist, if possible, of long carbohydrates, which will help you feel full for a long time, and will provide you with energy for the first half of the day. If you can’t afford a full lunch during working hours, pay attention to what you’re snacking on. Give preference to fruits, unsweetened dried fruits, and nuts, or sandwiches with pieces of boiled beef, chicken, or unsalted fish, on a piece of whole-grain bread with herbs.
You’re not eating enough protein
Incredibly, but the fact: many modern people, not being vegetarians, do not eat enough protein foods. The daily “shortage” of proteins in the body of an adult can reach up to 50%. How is that possible? It’s easy if you remember that the main foods for a snack consist mainly of carbohydrates and fats. But it is in protein that all vital amino acids are contained, which are necessary for our body for normal operation. Without these amino acids, the productive work of the brain is impossible. They are the building blocks for our muscles. And when digesting protein, we spend more energy, and this helps us keep ourselves in shape. A protein-balanced diet also helps control blood sugar levels.
How can I help myself? Pay attention to the ratio of protein and carbohydrate foods in your diet. Read labels on finished products, choose those that are rich in protein. Even different packs of cottage cheese or different jars of fish canned in their own juice can have different protein content. Teach yourself to eat boiled meat (without fat). One of the most valuable sources of protein is the common chicken egg. If you are a vegetarian, or simply dislike meat food, you are helped by buckwheat, quinoa, chia seeds, spirulina, hemp, soy – these products are rich in vegetable protein.
You don’t eat enough carbohydrates
This problem is faced by those who are too carried away by diets and a healthy lifestyle. So much has been written about the dangers of excessive consumption of carbohydrates that involuntarily there is a desire to completely remove them from your diet, away from sin. And there’s a fatal mistake in that. The lack of carbohydrates in food causes us no less, if not more damage than excess. Headaches, apathy, bad mood (up to close to depression), poor performance, digestive disorders, and constipation are not all the consequences of a deficiency of carbohydrate food in the diet.
How can I help myself? Allow yourself to eat carbohydrates. But not in the form of jam, sugar, and buns. As for food rich in carbohydrates, you need to be careful in choosing sources. Nutritionists have long drawn our attention to the existence of “long” carbohydrates and “simple” or “fast”. Sugar, jam, sweets, instant cereals, and so on are “fast” carbohydrates. It is better to continue to avoid them. Make a choice in favor of sources of “long” carbohydrates, that is, those that do not lead to sharp jumps in blood sugar, are digested for a long time, and give maximum benefit to the body. Such sources include, for example, whole grains (in particular, brown rice), legumes, pasta from durum wheat. A good (but not sufficient) source of carbohydrates can be vegetables and fruits.
You’re not eating enough fat
This is another very common mistake of losing weight and fans of a healthy lifestyle. Fat is associated with many with what is deposited on the sides and abdomen, and therefore they try to completely remove it from the diet. Skim milk, cottage cheese, cheese, meat, and other products are becoming the norm on the table. Oil and all fatty foods, in general, are boycotted… But the rejection of fats should be reasonable and balanced. The fact is that fats are needed by our body for normal functioning. Moreover, part of the vital fatty acids contained in dietary fats, our body does not know how to synthesize itself, and therefore must regularly receive along with food. If this does not happen, our brain suffers first. First, the working capacity decreases, then we begin to notice that we have become less intelligent… Without essential fatty acids, our body begins to age rapidly.
How can I help myself? You should separate the sources of saturated and unsaturated fats, and do not cut them all off in your daily diet. Eating unsaturated fats will not lead you to obesity, especially if you know how to observe the measure. Sources of healthy fats are, for example, salmon, nuts, avocados, olives, seeds, vegetable oils (cold-pressed!). Moreover, many nutritionists do not advise completely abandoning sources of saturated fats, such as butter and cheese. Many French diets include these foods in their menus.
You don’t sleep much
Lack of sleep is one of the biggest mistakes that modern adults make. We live in such a stream of information that we are just sorry to spend an “extra” hour sleeping. Especially when all the most interesting (including on TV) happens late in the evening. However, if you sleep less than 7 hours a night, if you go to bed after midnight, be prepared to deal with stress, depression, insomnia, irritability. Add to them an unbridled appetite (especially in the evening), obesity and a handful of health problems that accompany all this.
How can I help myself? Try, at least during the holidays, to go to bed no later than 22:30 and get up at 6-7 in the morning. Believe me, your life will not become poorer from the fact that you will not see another showdown in the “House-2”, will not see from whom the nurse of “Sklifosovsky” will get pregnant, or who went to the next round of the show “Dance!”. Of course, all this is extremely interesting and gives so many topics for conversations with friends. But there are other themes. Are all these other people’s made-up lives, all these staged shows worth it for the sake of them to arrange a chronic lack of sleep? If the problem is not in the “box”, but in the fact that you can not organize your day in such a way as to have time to do everything necessary before 22 hours, then it’s time to seriously think about time management.
You train too hard
Physical activity is certainly a blessing. Especially if you want to lose weight and acquire a beautiful body shape. But some of us are so caught up in the process that we go too far. Training becomes an end in itself, and every session in the gym or cardio zone is held under the motto “I go to the record”. However, such excessive loads are fraught with a number of health problems. First, you put too much strain on your heart. Secondly, your muscles do not have time to recover, microtraumas occur in them (what is fraught with this – communicate with athletes). And most importantly – your body does not have time to recover from training to training. Bottom line: you feel exhausted, exhausted, you do not want anything and there is no energy for anything.
How can I help myself? Remember why you came to the gym. Classes should be beneficial, not harmful. And for these purposes, 30-60 minutes of productive training is enough, which helps to maintain the shape or even lose weight. Of course, provided that you eat right both before and after training. Strictly speaking, physical activity is good for the formation of the figure, and the main weight will go only if you count calories.
You lead a sedentary lifestyle
You don’t go outside with your child because it’s “too cold,” “too damp,” “too dirty,” “too hot”… You take a car to drive to the nearest supermarket where you only need a bag of milk and a pack of butter. You order home delivery. You use the elevator to go up to the 2nd floor or down from the 3rd. And you’re so busy with work or household chores that you literally don’t have a single free minute to exercise. Most of us have plenty of excuses for our sedentary lifestyle. And the consequence of this is overeating, being overweight, digestive problems, muscular dystrophy, hemorrhoids. To this list are often added a decrease in stress resistance and depression. Inactive people feel less happy.
How can I help myself? Find a way to start moving more. It is not necessary to go to the gym or try to squeeze a huge treadmill into a small apartment. Do you like dancing? Find a dance class near the house – we assure you, now it has ceased to be a problem even in sleeping areas. Like to swim – look for a pool or water park nearby. I like to ride a bike – allow yourself this pleasure, at least a few times a week. In addition, there are a number of ways to add movement to your life: walk more, ignore elevators, buy yourself a compact stepper trainer that can easily be put under the bed after class, and “walk” at home several times a day.
Also, not the most positive way on health and well-being can affect excessive enthusiasm for strong tea, coffee and… Medications. If with the first two everything is relatively clear – caffeine (there is also a lot of it in tea) is useful only in moderate doses, then why can drugs be harmful, because they treat? The fact is that we are talking about excessive enthusiasm: grabbing pills at the slightest ailment is not the best habit. It is better to allow the body to use internal resources, and to resort to drugs in extreme cases and (highly desirable) on the recommendation of a doctor.
By the way
Recently, doctors have also turned against the habit of girls going to the toilet in a small way in the shower and “on the track”.
The first habit is dangerous because in the brain an association is created between the flowing water and the need to urinate. At the same time, the habit of writing standing leads to a weakening of the pelvic floor muscles – female anatomy is not adapted for this. Due to the weak muscles of the pelvic floor, embarrassment can occur: you hear the sound of flowing water, the brain commands that you need to urinate, and the muscles are unable to resist the impulse.
The second habit is bad because we trick our bladder into emptying unnecessarily, just in case. It turns out a vicious circle: the more often we go to the toilet, the weaker our bladder and the worse it holds urine.
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