Major dietary mistakes we make, aged 20, 30 and 40 of our and how to resolve them – By Doron Lehrer
Throughout our lives, and especially throughout our years younger, when we are aged 20 to 40, we strive to look good, eat healthy and feel good about ourselves. But in many cases, there are various factors diverting our desire that we make mistakes that cause our diets fail and make healthy lifestyle we try to adapt ourselves to become applicable. Each decade between ages in question differs from the characteristics and factors which are undermining the efforts of our diet and changed the way that we should refer to our diet. To help you, we have collected for every decade 3 common mistakes we make during the practical recommendations how to solve them.
20s to our lives
1. We are pumped into extreme diets
Sometimes during our 20s when we are still young adults at the beginning of our way not entirely level-headed, we tend to move from one extreme to another, and do well in our diet. We embrace ourselves to all kinds of health trends and extreme diets these and other, causing us to lower our calorie intake significantly and avoid many important types of foods, leading to weight loss, along with a lot of muscle mass and vital energy body. What happens is that eventually, when we finish the diet, we come back and eat whatever we denied ourselves all at once and bring all the weight we have tried to download.
Solution: When applying a healthy diet should keep in mind the following rule: If you eat right, we will not need any extreme diet. Give up on diets that prevent you different types of foods, such as carbohydrates, and instead stuck to a balanced diet that includes all food groups, particularly Make sure you eat fruits and vegetables. Eat a big salad for lunch, between meals snack on fruit instead of snacks of all kinds, and in any case Eat Breakfast and dinner are full and nutritious.
2. We refrain from cooking ourselves
Many of us go to live outside the parental home during the 20s of life. This is a move that shapes our lives again, change the agenda and our feet nutrient. If until now we used to eat my mother’s cooking, now we have to get ourselves to go out to buy food and cook independently, causing many to give up on cooking and go out to eat every day in restaurants and food stalls outside the home. These places we do not know exactly how prepare food, do insist on healthy cooking oil and some example, add any dish we invite.
Solution: Of course there is to learn to cook and prepare food for ourselves, to choose healthy products and the best for us, etc., but even if that direction and we decided to continue to eat out, you just have to make sure where to eat and in what form. To try and keep eating places that you know who strictly fresh ingredients and nutrients, and dine with premeditation. For example, if you took dinner dish consists sauce over it, ask to get the sauce side dish rather than the dish itself, so you can control the amount you sprinkle on food.
3. We are entering into a vegan diets without preparation
Aged 20, we are still full of great ideas on how to change the world we live in and the diet, and many find vegan solution to repair the world and the body. But those who enter a vegan diet acute and sudden, without planning and without prior knowledge, making a big mistake that could cost them their health. If you are not quite sure what to say vegan diet and exploration operations, you not only endanger yourself losing essential nutrients in the body, but may find yourself eating unhealthy vegan alternatives to many foods Minimalism original, and add to your weight rather than reduce it.
Solution: If you decide to switch to a vegan diet, learn first what this means, right meals planned and substitutions which do you use and do not look for shortcuts. Consult a physician or even a nutritionist to learn more and vital. Second, remember not to subtract your protein intake, which happens often vegan diet. You will receive high protein values by adding beans, rich in protein and dietary fiber into your vegan meal, whether it’s a salad or in a Mexican tortilla.
30s to our lives
1. We are tired and not paying attention to what we eat
Usually in the 30s of our lives we enter into a continuous routine of working life, family and children, and too little time to sleep in between. Those aged cumulative fatigue causes us to lose interest in what we came here, did not consider what we eat and when not, to be organized and coordinated enough to eat right and healthy.
Solution: Try to stick to the routine of sleeping at least 7 hours during the night, so that you be aware of your surroundings and alert as possible during the day. If 7 hours sleep seems a luxury to you (which happens especially if there are children) Sglo yourself small tricks to help you eat healthy throughout the week, for example prepared hot meals over the weekend and housed them in the fridge so you can pack them in lunches throughout the work week or a bag of nuts left in the car you will form a healthy morning snack at work, in case you missed the breakfast.
2. skipping meals
Intensive lifestyle fourth decade of our lives makes us skip meals during the day, and for many it just seems like an easy way to reduce weight and save time. But in the end, to function properly our bodies need a certain amount of calories, and if he does not get them to developing our uncomfortable feelings, Rampage hormones and hunger involuntarily expressed in many snack food into the evening and night to make up for the calories we saved from the body during Today.
Solution: swiveled three meals a day and a light snack between them, so you do not overeat at night and after hours. Make sure that each meal will include components that contain healthy fats such as avocados, nuts and cheese, so it will leave you satisfied and full. In addition, it is very important not to skip breakfast, even if it is small and agile. For example, even yogurt with some granola can do the job and leave you satisfied of today’s most important hours.
3. We stop practice
Not only the state of vigilance and adherence to order meals injuries following a fast paced lifestyle and compressed during our 30-year-olds, but a workout routine and keeping fit may come down dramatically or even stopped altogether, simply because we do not find time for it. This leads to a depletion of our muscle mass, serious injury right lifestyle and healthy and ultimately weight gain.
Solution: Despite the pressure and a host of other pursuits that around us, we must make sure to set a goal for ourselves to maintain physical fitness and find time to exercise in an orderly manner, but we must do so in a realistic and sober, being aware of the time constraints. Why not decide that you are budgeting about 30 minutes, twice a week, training at high intensity to include at least two strength exercises, such as lifting and pushing weights or increase the voltage, as well as timed aerobic activities such as sprints on a treadmill or riding a stationary bike.
40s to our lives
1. We are developing a paunch
Hard to avoid belly slowly evolving age 40, even if all your life you’ve enjoyed a flat stomach and shapely. This physiological process occurs because your body is experiencing a drop in hormone levels who saw different parts of the body fat, and instead now redirect fat especially abdominal area, causing the development of a nagging stomach.
Solution: A recent US study found that people who consumed protein in a ratio of between 1 gram to 1.5 grams for every pound of body weight gained less fat and had a narrower scope than people undervalued protein consumption. This indicates the importance of daily protein intake to maintain a slim, but knowing consume lean protein and right, it will get from eating meat chicken and turkey, fish, low-fat dairy products and eggs and milk.
2. We lose our muscle mass
Difficult to avoid, at some point in the 40s of our lives, all of us we begin to lose our muscle mass. Normal muscle mass and allows us to burn more calories in physical activity and keeps our metabolism right, so when we lose it can cause weight gain and even if we continue to consume on the same amount of calories as a consumer before.
Solution: Loss of muscle mass occurs due to physiological and biological processes that happen at this stage in our bodies, but it does not mean nothing can be done against it. One of the most important muscle in our body’s diet is protein. When we lose muscle mass, we may lose protein in the body, so we have to compensate for that increased consumption of proteins by adding foods that contain 15 to 20 grams of protein per least our meal.
3. We do not practice the same intensity as ever
Even if during the ages of 30 and 40 did not stop with our training and we made sure to keep our physical fitness, yet it is likely that during the fifth decade of our lives, our training intensity will fall and we’ll be sure which bit less, either because of fatigue and weakening, or if for other reasons. Decrease in training intensity means less muscle building and metabolism as well.
Solution: Best practice these ages, it should perform about 45 minutes to an hour each week, is a weight lifting workout. If you begin, be sure to 2-3 rounds of 12 levels each workout, and then when you’re ready intercalated rounds of six levels heavier weights. Also, during training exercises is also recommended to focus employees on several muscle groups simultaneously, such as pushups, stress, sit-ups and knee bends.
Source photos: Petr Kratochvil, HaoJan Chang