Fokina

5 reasons for overeating and how to deal with them.
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For most of us today, overeating is a huge problem. How to recognize satiety signals in time and learn to stop before you overeat? Let's figure it out.
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I highlight 5 main reasons for overeating:
1️⃣Chaotic and unbalanced diet.
If you do not have an understanding of what a balanced diet looks like, then you will not be able to properly plan your meals. Very often, due to the lack of nutritional fundamentals, menu planning, people go hungry all day. So it's no surprise why they overeat.
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💁🏼‍♀️What to do: Determine the number of meals per day, at each main meal, eat a serving of vegetables, protein, grains and some fat. All this contributes to the saturation and maintenance of the feeling of satiety for a long time.
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2️⃣Long breaks without food.
The longer you marinate your body without nutrients, the more you will eat in your next meal.
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💁🏼‍♀️What to do: If long breaks without food provoke hunger and you cannot stop while eating, do not allow this under any circumstances. The optimal break between meals is 3-4 hours. Do not allow a break for more than 5 hours.
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3️⃣ Haste when eating.
In the process of eating, our brain receives a signal of satiety, but this process can take about 20 minutes to start. Therefore, if we eat too quickly, then at the moment of receiving the signal of fullness, we can already eat a double portion.
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💁🏼‍♀️What to do: Eat slowly, chewing thoroughly. There is such a recommendation - to put the fork next to the plate while chewing. Try it.
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4️⃣Hard diets in the recent past.
Diets and restrictions can convey "greetings from the past" to us. One of the likely consequences of a recent diet is overeating.
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💁🏼‍♀️What to do: change your attitude to the perception of your body and not require yourself to slim "here and now." Try to shift the focus from weight loss to health and psycho-emotional independence from food. It is not easy to do, but it spreads the wings.

"Sunny" vitamin D
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Summer is in full swing, save useful information, share with friends and watch our stories, there are also many interesting things on this topic👇🏼
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Vitamin D is about a hormone, the production of which is possible only when the body receives sunlight, and at a certain angle. So, for example, in Russia and many European countries, the rays hit the skin at an acute angle, partially reflected, and in the southern latitudes, on the contrary, at a right angle, therefore, the tan appears faster.
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Vitamin D synthesis does not occur in autumn and winter in most of Russia and Europe, and sunscreens reduce vitamin D synthesis by more than 70%. Also, this is the only vitamin that the human body produces on its own, and does not consume with food🔃
Many people are used to thinking that the darker the tan, the more vitamin D they get. But is it?
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Let's start with what a tan is. Under the influence of ultraviolet rays, a pigment - melanin - accumulates in the skin. Melanin is a "filter" that blocks more than 90% of UV radiation. Thus, tanning is a protective reaction of the body to solar ultraviolet radiation☀️
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We know that different skin types react differently to the sun. Someone gets a chocolate tan in a couple of days, and burns out immediately. For many, even after exposure to the sun at the end of summer, vitamin D is at the lower limit of the norm. Therefore, it is worth checking vitamin D by tests.
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❗️It is important to know: the more the skin is tanned, the less ultraviolet radiation the body will receive and, therefore, the less vitamin D will be produced.That is why it is very important to sunbathe correctly, because even 15 minutes in the sun is enough to get a daily dose of vitamin D.
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How do you usually sunbathe? Neatly and according to the rules, or do you lie in the sun all day?

5 rules for smart eating🥗
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In my opinion, these rules help to solve 2 important tasks at once:
👉🏻 eat a balanced diet,
👉🏻 Maintain a healthy relationship with food.
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1️⃣Rule - a flexible approach to diet planning.
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This means that your diet does not have to be 100% "PP" foods.
"Give" sweets, junk food and other deeply processed foods about 15% of the total calorie intake: this way you will maintain a balance to maintain physical and psycho-emotional health.
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2️⃣ The rule is smooth changes, if required.
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Don't try to turn food upside down - Monday, after a birthday or other holiday
☝🏻Do not make yourself unfulfillable promises, do not demand from yourself
perfectionism, otherwise any deviation from the plan will lead to disappointment. Small steps are better than Napoleonic plans.
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3️⃣ The rule is moderation and variety.
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Portion control is an essential skill in a time when high-calorie foods are available more than ever. Each of us has a choice - to eat 1 small portion of ice cream and enjoy the taste for real. Or "destroy" a pound when we enjoy only the first 200 grams.
Dietary diversity provides us with a variety of nutrients and keeps supplementation to a minimum. Each product group has interchangeable options.
Eat the Rainbow Principle🌈: Eat colorful vegetables and
fruits, various cereals and meat products🥩
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4️⃣ The rule is sweet every other day.
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In the first rule, I talked about 15% of the daily calorie content for sweets and so on. It's even better if you don't consume processed foods every day, but every other day. So your favorite sweets will remain in the diet and there will be no sad feeling that you
it is necessary to "hold on". After all, if on Monday you did not eat sweets, you still know that the portion will be on Tuesday.
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5️⃣ Rule - vegetables and fruits are always in sight.

высокие, и ходила она немало времени, на все диковинки любуючись; одна палата была