After the age of 30, women need to avoid the following 6 eating habits to keep bones and joints healthy
As a child, you were able to burn off all the excess energy your body consumed. As an adult, especially when you have a job, an office worker, you will be much less physically active. You need to be responsible for doing more things, facing many stressors in your life.
6 eating habits to avoid after the age of 30 if you do not want to gain weight, easily get diabetes
1. Frequent snacking with sweets
Nutritionist Johna Burdeos (based in the US) said that occasionally eating a little sweet candy when you are hungry in the middle of the day will not be a problem. But regularly eating sweets at work is the cause of diabetes for you.
Instead, you should prepare healthier snacks. It’s best to avoid sweets. You can prepare nuts, greek yogurt… also very good for overall health, beautifying the skin.
2. Drink sugary drinks
There is nothing more wonderful than when hot summer days approach, you can have a cup of peach tea, lemon tea that is both sweet and cool. But sugary drinks in general are not good at all. They are responsible for weight gain and increase the risk of many chronic diseases such as diabetes.
This becomes even more terrifying for office workers who lead a sedentary lifestyle. Instead of wanting to chase away stress every lunch break or after a stressful meeting, you should carefully choose healthier items like vegetable juices…
3. Eat without thinking
Eating without thinking is a common situation if you are engrossed in watching Netflix or surfing the web in the afternoon. As a result, you can eat too much without knowing when the body’s needs have stopped.
The advice for you is to maintain a mindful eating style. When you focus on eating, even if it’s just a little lunchtime, enjoy it. Turn off all computer and phone activities, feel the beautiful life through each small meal!
4. Skipping meals
Many office workers who want to lose weight take advantage of lunch to fast. This is completely counterproductive, leading to long-term harm because your weight loss is mostly water weight loss. In particular, you run the risk of getting caught up in a yo-yo diet.
According to coach Pham Hoang Vu (working in Da Nang), skipping meals, in addition to causing low blood sugar, can also make you always have cravings for foods containing a lot of sugar.
Instead, eat 4-5 meals a day, including 2 main meals. From there, you can balance your blood sugar and control your appetite, preventing the risk of diabetes.
5. Try to ignore cravings
Don’t try to fight your cravings. Especially when they are so powerful. Instead, give yourself permission to consciously satisfy your cravings. When you go overboard and try to control your cravings, you end up overdoing it later.
6. Decide what to eat in the blink of an eye
Sitting for a long time at work, lunch time is close, you are hungry and have to choose what to buy to eat. This is very dangerous. Because in a blinding hunger, you have to decide quickly, what you choose will mostly be fast food, processed food.
Maintain the following 3 eating habits, you will accelerate weight loss, flexible bones and joints
1. Apply the rule that half the plate is vegetables
This is a simple trick that will reap many benefits over time. Maintaining the habit of eating half a serving of vegetables will help you feel full and avoid overeating. At the same time, the body receives the required content of nutrients.
2. Reduce meal portions
You don’t have to change what you eat, just reduce the amount. In today’s culture, we tend to eat until we can’t breathe anymore. This is really something you should avoid.
A good tip for you is to pause a meal to take a sip of water while you eat. This way, we can actually begin to regulate the hormones that make us feel full faster.
3. Eat at least 25g of protein per meal
Make sure to eat enough protein every day. Protein is the most filling macronutrient and will prevent weight gain by preventing excess calorie intake.
Not to mention, protein that helps build and maintain muscle mass tends to decrease with age. Strong muscles also accelerate weight loss because building muscle is one of the only ways you can boost your metabolism.
at Blogtuan.info – Source: cafebiz.vn – Read the original article here
