The website of the British National Health Service recommends 10 basic rules for a healthy lifestyle: stop smoking, monitor weight, increase the proportion of fiber in the diet (at least 30g per day), reduce consumption of saturated fats, salt and alcohol, eat at least 5 fruits a day and fish at least twice a week. And, of course, adhere to regular physical activity: at least 30 minutes of moderate-intensity exercise 5 days a week. Even if these rules are quite simple, not everyone manages to follow them for an extended period. Is it possible to arrange a vacation from a healthy lifestyle, and where lies the line between a vacation and a breakdown, Herbalife Nutrition experts say.
Vyacheslav Zakharov, expert in the field of balanced nutrition
There is a psychophysiological law: a little disorder only strengthens the systemic order, so if a person at some point feels the need to move away from some aspects of a healthy lifestyle, for example, strict rules for a balanced diet or a healthy sleep regimen, then he can and even should afford it.
Vyacheslav Zakharov, expert in the field of balanced nutrition
If you ignore this need, the tension will accumulate, which sooner or later will lead to a breakdown. And it's better if this disruption is planned! It is enough to agree with yourself and understand whether your “vacation from a healthy lifestyle” will last one evening or several days. In this case, you will not feel guilty: you will remain in agreement with yourself, and returning to a healthy lifestyle will be easy and natural.
Pavel Syroezhkin, fitness expert
Rewarding yourself for success is very important, which is why I am convinced that small breaks in the "healthy lifestyle asceticism" are necessary, as well as periodic "cheat meals". Thus, you unload the brain, “reboot” the body and give an outlet to the tension that inevitably accumulates during intensive training. But the duration of the breaks should be under control: a couple of days of rest after a couple of months of regular classes is enough. And, accordingly, a couple of weeks if you have been continuously involved in sports for more than a year.
Pavel Syroezhkin, fitness expert
An annual vacation fits perfectly into this concept. Another thing is that it’s not worth it to consciously indulge in “breaking bad”, just allow yourself a little indulgence in the regime. By the way, most athletes who have been training for a long time do just that: they are well aware of the value of the efforts spent in the gym, and the body has already rebuilt so much that it perceives the temptations of all inclusive rest as something alien.
Personally, I prefer to be in good shape all year round, regardless of the season or the ups and downs of life. It pays off in the long run. At the same time, I love life, and nothing human is alien to me. Another thing is that my training experience is 28 years, and I am confident in my self-discipline. Therefore, without any problems, I can afford to relax. But literally in a day or two, my body itself begins to ask for the usual load, and then I go to training. If these feelings are consonant with you, then you should not be afraid of "spree". You already have an "internal compass" that guides you in the right direction. But if your sports are not yet regular, then first of all consolidate these skills. And then rest!
Irina Lizun, balanced nutrition expert
If you regularly break from a healthy diet, then this means that something is wrong with your body, or perhaps your basic diet is built incorrectly and lacks some elements, such as fat or protein. In this case, you should consult a nutrition consultant or dietitian. But the reason for the breakdown can also lie in the psychological plane: often we “seize” some problems, negative emotions, and in this case we eat not because we are hungry, but because we want to get away from problems. It is easier for us to eat harmful goodies than to listen to ourselves and find the cause of the breakdown. In this case, of course, you need to go to a psychologist.
Irina Lizun, balanced nutrition expert
Source: www.fashiontime.ru
Controlled Cheat Meal Golden Rules:
- Plan your cheat meal in advance. It is best to combine a controlled breakdown with holidays, a corporate party or a friendly party.
- On the day of the cheat meal, you should eat the same as on any other day of the diet. You can only add a forbidden dish to your usual diet.
- Choose a quiet time and enjoy every bite of your favorite dish. And in no case do not scold yourself for indulgence, otherwise there will be no benefit from the cheat meal.
- The total number of calories on this day should not exceed the volume of your systemic diet.
- If your body weight is excessive, then it is recommended to do the cheat meal no more than once every 2-3 weeks.