Eating healthier foods is important, but food reeducation is not an easy task and some tips can help make this process easier.
Many people believe that to have the ideal weight you need to have some aesthetic standard. However, on the contrary, it is about a healthier body, disease prevention and a better quality of life.
Eating incorrectly can cause negative effects that go far beyond fat accumulation. For this reason, it is important that you know all the details that involve the famous food reeducation.
See below for more information about food reeducation and see how some healthy habits can make a big difference in your routine, productivity and well-being.
But what is food reeducation?
Food reeducation is about the attitudes that are carried out every day that have as main purpose to promote changes in eating habits.
This includes eating behaviors, meal times, and menu options.
This type of strategy, in addition to losing weight, aims to solve problems related to diseases, such as diabetes and hypertension, for example, and also ensures the maintenance of physical and mental health.
The most interesting thing about this process is not to think that food reeducation is the villain of the story or a type of punishment. You have to face it as a means that will guarantee a routine with a greater disposition and tranquility and a healthier life.
How to start food reeducation
It is possible to modify your diet without the food changes making any big impact on your routine.
To begin this process of food reeducation, you have to rethink the foods you eat, remove negative habits for your health and set specific times for each meal.
Try to understand that small steps will lead to healthier eating. For this reason, it’s important that you don’t set goals that are too complicated or make too extreme a change to your meals.
The technique is to do everything according to your ability to adapt, and always respect limitations and value aspects of determination and strength.
One more thing that needs to be said is that diets with too many restrictions can generate frustration, in addition to being unhealthy.
So keep a very large distance from those miraculous promises. On the contrary, there are more safe and possible ways to have a food reeducation.
Below you will see some habits to maintain food reeducation, and that it is not just food that makes life healthier.
Seven habits that make a big difference in the health of your mind and body
1- Meal times have to be balanced
When eating, keep your focus on the activity you are doing. Try to avoid fiddling with your phone or doing anything while you’re eating.
Also, eat slowly, chew slowly. Chewing well makes digestion to be carried out in a faster and healthier process.
When you grind your food well, it increases the feeling of fullness with a smaller amount of food.
Eating fast makes the stomach take a while to understand that it doesn’t need more food. And as a result, you will feel like you need to eat more to feel full.
2- Always drink plenty of water and often
Although everyone knows it’s important to stay hydrated, not everyone has this habit. The essential thing is to drink at least two liters of water a day.
However, watch out! have to divide this amount over an entire day. It’s no use drinking two liters in the morning and the rest of the day not putting a drop of water in your mouth.
3- Eat in quiet places
Eat your meals in a clean, cool place with optimal lighting, whenever possible. The temperature has to be comfortable too.
Also, avoid getting distracted. For example, when you are eating and watching television, it can make you eat faster and not be aware of what you are eating.
Sometimes your body shows signs that it is full, but you don’t notice it because you are paying attention to other things.
4- Try not to eat ultra-processed foods
The manufacture of most of these foods has very large amounts of trans fats, sodium and sugars. What’s more, flavor enhancers, preservatives, flavorings, colorings and thickeners are quite harmful to our health.
Most ultra-processed foods do not have a lot of nutrients and have great inflammatory potential. That is, they are the key that opens the door to chronic diseases, such as heart disease, hypertension, diabetes and obesity.
5- Make your plan
Food reeducation is ensuring control over what you consume. For this reason, you must keep in mind that you are going to choose what will meet your particular needs.
Preparing your meals starts with assertive decisions at the time of purchase. Make a list and only buy what you listed. The first step to having a quality food is to have a balanced shopping cart.
6- Is it possible to have a good and affordable food reeducation?
There are different types of healthy and tasty food options that suit your finances. Best of all, they don’t need big expenses or the skills of an experienced chef.
To bring your new eating habits into line with your budget, choose thenutritious and more balanced recipes.
Define what the dishes of the week will be and try to provide these ingredients. Foods that are in season are also cheaper and more delicious.
If you are at the beginning of food reeducation, try to avoid dishes that are labor intensive or take a long time to prepare. Priority for simple and easy to find ingredients.
It is worth mentioning that make the choice of recipes based on their quality standards. This means that the dishes must be low in fat, low in salt and low in sugar.
One more tip is to opt for different types of dishes that allow you to make several combinations with the same ingredients.
7- Lose weight with food reeducation
If your goal is to lose weight, and also maintain a routine with more healthy things, food reeducation is a great option.
Unlike many diets that are created with each passing year, it is the best way to lose weight without having to worry about gaining weight again.
You won’t need to take from your life what gives you pleasure or blame yourself because you consumed a piece of cake somewhere, for example. Food reeducation makes it possible for you to eat whatever you want.
The only thing to point out is that these foods have to be eaten in the right amount and from healthier and more conscious choices.
What you need is to re-educate your taste buds to get into the habit of eating lean meats, vegetables, fruits, vegetables and healthy sweets.
Another important and recommended tip is the habit of eating without long breaks. This will ensure the stability of blood glucose levels, in addition to guaranteeing a decrease in the feeling of hunger.
Distribute your meals throughout the day and try not to go too long without eating or skipping a meal.
Trying to lose weight with food reeducation has the responsibility of teaching us to consume and enjoy every meal in the best way. It reduces the risk of the accordion effect, which can be quite common on restricted diets.
Do not forget that changes in your eating habits must be monitored and guided by a team of experts.
Also remember to have yearly check-ups with a GP and an endocrinologist so you know that all the nutrients are being put to good use by your body.
Have healthy habits in addition to your diet
Food reeducation goes hand in hand with a healthier lifestyle. This implies the practice of physical exercises, time for leisure, rest and activities that give you pleasure.
You don’t need to enroll in a gym and do weight training every single day. If that doesn’t fit your profile, do more gentle things, such as walking, cycling, dancing classes, among other exercises, for example.
Seek to do things that make you feel happy. It can be going to the movies, watching your favorite series or movie, arranging to meet up with friends, booking a day to take care of your beauty, among other things. It is also important that you have a moment to yourself.
Try to learn to be your best company, whether to relax, sit on the couch and relax or spend some time meditating or reflecting in a cozy and pleasant environment.
Read too:How to make a weight loss menu