The holidays have passed, and with them the procession of copious and watery meals which made us swear that this time, we were going to stick to our good resolutions. We promise ourselves to exercise intensely, to eat better and less to shed a few extra pounds.
But every year, a few days are usually enough to send them back into the closet. What if it were enough to choose “real” good resolutions, those that would really do us good to feel better in our body, find more energy and which would be easy to implement? 20 minutes lists them for you and gives you the secrets to sticking to them.
Take care of your breakfast
The meal of the king, breakfast is often too rich in sugar and bad fats, between brioche and spread, bread – butter – jam or butter croissant. A first meal that sets the tone for a day that is likely to be full of cravings and sugar cravings.
To get off to a better start, “we start by hydrating ourselves as soon as we wake up,” recommends Raphaël Gruman, nutritionist. The best is a very simple detox drink: lemon juice or a cap of vinegar diluted in a glass of water: this will create an acidity which will help regulate your blood sugar throughout the day, and avoid hyperglycemia from the start, which can generate food compulsions and cravings.”
On the menu for a healthy breakfast, “you need carbohydrates containing fiber: wholemeal bread, with seeds or natural sourdough, rich in fiber, which is combined with a source of protein. This can be a piece of cheese, a slice of ham or an egg, advises the nutritionist. This protein intake will help regulate blood sugar levels and provide satiety and energy.” A composition that allows you to last without cravings until lunch, “because it triples the satiety time compared to the classic sweet breakfast, with which you risk being hungry after an hour and a half. There, we are stuck for at least four hours,” emphasizes Raphaël Gruman.
Walk a few minutes after lunch
When lunchtime comes, many indulge in a hearty and comforting dish, the royal road to an astronomical boost at the start of the afternoon. To counter this, “walking a few minutes after lunch will help stabilize blood sugar levels and combat this slump,” says Raphaël Gruman. At that moment, our parasympathetic system is put in place, linked to digestion, while walking stimulates the sympathetic system which prepares us for action.”
But to do this, “you have to avoid lunches that are too heavy,” he warns. If you want to balance your lunch, the simplest thing is to start with a “one third, one third, one third” plate: one third proteins, one third vegetables and one third starchy foods (preferably wholemeal, richer in fiber). This avoids this digestion effect which “burdens” when you have eaten a large plate of pasta for example, and the craving for sugar which accompanies it in the afternoon: the body tries to compensate for the drop in energy. more caloric intake, in vain.”
Knowing how to enjoy a snack
Four hours is not just for children. “If you control your lunch better, you can still be hungry at snack time, and that’s not a bad thing,” reassures Raphaël Gruman. All you need to do is provide a snack that does not cause a blood sugar spike, with a handful of almonds and a square of dark chocolate, which guarantees a supply of fiber and vegetable proteins. What matters is to respect sufficient spacing between two food intakes. If we have lunch at 1 p.m., have a snack at 4:30 p.m. and dinner at 8 p.m., this gives the body the time it needs to digest.”
A gourmet break that can also avoid the 7 p.m. crunch on cheese and chips. “So it’s better to taste if you feel the need and can’t last until dinner,” he suggests.
Reduce salt
Another lever for action to feel better in your body: reduce your salt consumption. “We consume about twice as much: the World Health Organization (WHO) recommends not exceeding 5 grams per day, but we are at around 12 grams,” recalls Raphaël Gruman. We must therefore be vigilant about hidden salts, present en masse in processed products: prepared meals, chips, aperitif biscuits or even cold meats. And this concerns all products: many people think that by buying an organic soup in a glass jar, they are doing themselves good, but with two bowls of an industrial soup, even organic, we already reach the maximum daily dose. So reducing your intake of processed products and opting for homemade – healthier and more economical – is a good resolution.”
Excessive salt consumption increases the risk of developing “high blood pressure, which increases the risk of cardiovascular disease, gastric cancer, obesity, osteoporosis, Ménière’s disease and kidney disease,” warns the WHO. To add flavor to your dishes without straining the salt shaker, simply rely on fresh herbs and spices, which are tasty and have many virtues.
Setting achievable goals
Those accustomed to abandoned good resolutions often have one thing in common: objectives that are too ambitious, and therefore unattainable. Promising to do hours of exercise every week when you haven’t done any for years, or telling yourself that you’re going to follow a strict diet based on flavorless steamed vegetables, that’s the best way to break down.
“First of all, you have to know how to treat yourself occasionally so as not to frustrate yourself unnecessarily,” says Raphaël Gruman. Then, when we put resolutions in place, they must be achievable. Doing sport, yes, but if you have been sedentary for a long time, it is not a question of going to the gym for an hour every day! You can start by walking 15 minutes during the day, climbing three flights of stairs or doing 5 minutes of core training: small, not time-consuming things that you can easily integrate into your daily life. It’s better to do daily micro-physical activity to keep you going over time, he recommends. The goal is to avoid feeling guilty. By setting appropriate goals, we achieve them more easily and this boosts self-esteem, which allows us to initiate a virtuous circle.”