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Maryana Naumova is 16. And she is already a four-time world champion, an absolute world record holder in bench press among teenage girls, an athlete of the PureTeam team. This girl has long known the basics of a healthy lifestyle and the principles that her body obeys. We asked Maryana to list the rules of a healthy lifestyle. Yes, you all know this, but maybe it’s time to start doing it?
More water
Everyone knows that you need to drink about 2 liters of water a day, but few do it. People make excuses that they do not like water and do not want to drink it, but they drink picketed juices with a huge sugar content with pleasure. When I started drinking more pure water, I began to feel much better. There is always a liter bottle of water next to me, and after waking up I drink about half. For taste, I sometimes add lemon juice and natural sweetener stevia to the water. I take a bottle of water wherever I go and, of course, I drink a lot in training.
Breakfast
When communicating with classmates, I notice that many do not eat breakfast. They drink coffee and in a hurry swallow a sandwich with sausage, sometimes even go about their business on an empty stomach. Then they have a snack with buns and chocolates, and by the evening they are ready to sweep away the entire refrigerator. After that, they ask questions why they have a couple of extra pounds.
Breakfast is the most important meal of the day. The right breakfast is the key to a successful day. This is all my energy for a working day, good health and mood. Breakfast should contain the right carbohydrates and proteins. For me, the ideal breakfast is oatmeal with fruit and scrambled eggs made from 2 yolks and 4 whites. Occasionally I can eat a packet of cottage cheese or make myself some protein pancakes with Daily Nutrition Zero Calorie Jam.
Fractional power
It is much more correct to eat 5-6 times in small portions during the day than to overeat 2-3 times and then starve. With fractional nutrition, the body will stop storing fat in reserve, hunger will stop making itself felt, and psychologically I feel calmer, knowing for sure that in 2,5-3 hours it will be possible to eat. I eat every 2-3 hours no matter where I am, because in the morning I have containers with food ready and you can always find 10 minutes for a meal. At first it seemed to me difficult and inconvenient, but it is much more correct and more comfortable for my body. But know, your chicken breast and vegetable container will attract more people than a burger or chocolate bar. At first I was embarrassed to eat in public, because everyone was watching and asking a lot of unnecessary questions, but I soon got used to it.
The right carbohydrates
Many, when they decide to lose weight, immediately think that if they do not eat carbohydrates, then the weight will go down. Maybe he will go first, but then he will return with a plus. Carbohydrates must be present in your diet. Of course, these are not cookies, pasta, “dietary” cereals, etc., but oatmeal (the one that needs to be cooked in the old fashioned way, and not kept in boiling water for three minutes), various cereals (buckwheat, brown rice, hard pasta varieties of wheat, quinoa, etc.). I eat carbohydrates until five o’clock in the evening. Further, only protein and fiber.
Fats
Yes, you shouldn’t eat fatty foods, but you should eat the right fats.
My diet includes nuts, red fish, avocados, and flaxseed oil. The main thing is to know when to stop.
Portions
We always want everything and more. We put on a whole plate and eat what we don’t want, because it’s a pity to leave. Train yourself to eat from small plates or containers – this will make the portions appear larger. Of course, it is best to have a kitchen scale as it helps a lot with food intake control. You need to stay a little hungry, because the feeling of fullness comes only after 20 minutes.
Alternatives
All dishes can be replaced or made more dietary. I make regular pancakes, cakes, casseroles protein. Look for new recipes, cook, try. And instead of rushing to eat something unhealthy, you can grab a Pureprotein protein bar, cookies, or fruit with a handful of nuts.
Make a shopping list
If you write in advance what you need to buy in the store, then do not stop at the counter with sweets and shove everything into your cart. Write down what you really need and follow the plan. And of course, don’t go shopping on an empty stomach. Here’s my sample shopping list.
– Chicken breast or turkey, tilapia.
– Eggs, cottage cheese up to 5% fat.
– Vegetables (cucumbers, tomatoes, lettuce, broccoli) and fruits (cherries, strawberries, green apples).
– Oatmeal, buckwheat or brown rice.
– Nuts.
Read product labels
I only recently realized how important this is! For example, the same crab sticks or crab meat (which is made from fish) can have a protein content of 3 g per 100 g to 15 g per 100 g. Of course, those that contain too little protein are useless as food, and for sure they contain full of unnecessary rubbish. The same can be said for other products. Read the labels of all the products you want to try – juices, cookies, sausages, carbonated drinks … I’m sure the amount of fat, carbohydrates and all kinds of additives will unpleasantly surprise you.
After six you can eat!
“That’s it, after six I don’t eat!” – she said, and in the evening she washed up a couple of cutlets with potatoes.
This rule was made for those who go to bed at 9 o’clock. If you go to bed later, then just eat vegetable salads or protein foods so that your body does not starve and does not store fat.
Sport
If your goal is weight loss, then cardio on an empty stomach is what you need. A glass of water and jogging on a stepper. Of course, without physical activity, you will not achieve a perfect body. You don’t have to buy a gym membership if you don’t like it and won’t go there. You can enroll in a martial arts section or dance. The main thing is to always be in motion. Now I do cardio in the morning and after workout and of course I love cycling and skating in the park.