1. Chrono nutrition – the right solution
When you get to the “I’m hungry” point, or as soon as you feel that you are overwhelmed with irrational anger, it means that you should’ve eaten something half an hour earlier.
In order to avoid such a condition, it is important to eat at regular intervals throughout the day – just as required chrono nutrition. The interval between meals should not be longer than 5 hours. If necessary, set an alarm to remind you to eat something. If you know that during the day you cannot easily get a healthy meal, you should bring prepared food from home, because that way you will reduce the chances of eating a candy bar or fast-food. Although the dose of sugar acts as a quick and good solution, it will actually create a bigger problem later.
2. Think about the prize
Scientists say that following a diet for a long time has a positive effect on mood, because leaner and stronger body naturally makes people happier. But still, the greatest satisfaction comes from the fact that you have reached the target objectives, and now you know you do not have to be angry and hungry.
Experts say that the brain of people who think positively emits more serotonin – the hormone of happiness, which provides bonus energy, vitality and health, while strengthening us psychologically. To achieve this focus on the opportunities that await you in the future, think of the potential future success – with faith in your own abilities and positive attitude towards life. You can realize everything you set in front of you.
3. Do not starve yourself
Irregular and insufficient meals during the diet can lead to extremely unpleasant and uncontrolled feelings of emptiness and irritability due to hunger. There may even be shivering and appearance of pale lips and skin. Many dieticians argue that the best way to lose a kilo a week is reduction in calories by 500 per day. This means that women on a diet should intake from 1200 to 1400 calories a day, and men from 1800 to 2000.
However, it turned out that the reduced intake of calories or skipping meals causes not only growling stomach but it also takes a heavy toll on the psyche. Research results shows that women who ate only 1,200 calories during diet, increased stress due to the constant concern about calorie intake. The culprit is glucose that our bodies made from the food we ate, which brain uses as its only fuel, unlike other organs which can store a variety of nutritious elements.
4. Do not eliminate all carbohydrates
Today carbohydrates are blacklisted by many dieticians, but insufficient intake of carbohydrates is the main reason for irritability, lack of energy, fatigue, depression and dizziness. The truth is that our bodies and brain are working on carbohydrates. If you give them up completely, energy level will immediately fall, and the brain will simply stop working properly.
Carbohydrates affect much more level of serotonin than other macronutrients. If we intake them in small amounts, we will feel depressed and ill. Those that we should throw out are free and refined – like cakes, sweets, white bread and pasta. They should be replaced with healthier foods, and complex carbohydrates, such as chrono wholemeal bread and cereals with a high proportion of fiber. Bear in mind that diet should be based on foods with high nutritional value.
5. Without too much sacrifice
It is scientifically proven that people do not have unlimited reserves of self-control. If they force themselves too long to resist the temptations, the greater the chance will be that at some point they will begin to behave aggressively.
The power of will is always strongest in the morning and lowest in the evening, when we are exhausted and consumed by the constant restraint. Chrono diet has a cure for this ailment. In non-restrictive period, between 4 and 6 p.m., you can treat yourself with a chrono treat, for which you really crave. It would be best to opt for healthier substitutes, such as dark chocolate, if you want to eat sweet, or a handful of nuts or dried fruits, if you want snacks.
6. Do not exercise too much
It is known fact that physical activity is a key factor for burning fat and calories. In addition, the endorphins that are secreted during exercise have beneficial influence on the brain.
However, although the secretion of these hormones begins after five minutes of moderate exercise, there will be no positive effects if you go too far and exercise longer and harder than they should or can. The end result will be fatigue, exhaustion and lack of energy. Many professional athletes experienced hard training syndrome. Experts advise that during the restricted period you should go with slower training that consists of easy exercises. The best idea is a combination of aerobic exercise, such as brisk walking or cycling, yoga, pilates, stretching exercises or tai-chi.
7. Practice yoga
Good mood depends not only on external circumstances, but also on attitude when it comes to life. You must have desire to truly immerse in the inner being and find the true source of satisfaction and true joy. Light yoga exercises can boost your spirit when looking for happiness, and to bring relief and as well as more positive view of the world. First try refreshing asana that you can do even in bed.
It is a pose where the legs are leaning against the wall, designed in order to calm the body and mind. The body is supposed to be L-shaped, arms stretched to the sides. Take few deep breaths, and then start to breathe normally. In the morning, practice the gesture of consciousness. Sit in a position for meditation, it is important to feel comfortable. Close your eyes and breathe slowly. This exercise will show you that we are one with the universe. It will relieve unnecessary tension in the body, improve mood and renew energy.
8. Foods for good mood
These foods will help to satisfy the hunger and boost the mood, so include them in your chrono menu. Green tea – a strong natural antioxidant that green tea is rich with is theanine, an amino acid that helps in relieving stress. Scientists have discovered that it reduces levels of cortisol, a stress hormone that stimulates the accumulation of fat in the stomach and waist.
Spinach – whether fresh in salads or cooked, spinach is an excellent source of folic acid (vitamin B9), whose deficiency in the body promotes depression. Eggs – just two eggs a day provide you with ideal amount of vitamin B12 which is necessary for the proper functioning of the brain and the secretion of serotonin. Wild salmon – the fish is a rich source of omega-3 fatty acids which inhibit the secretion of stress hormones. It also keeps the heart healthy, combats depression and relieves premenstrual syndrome. For the snacks and dessert, choose nuts and dark chocolate.