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Eating great: 8 tips from a star nutritionist

On December 5, the first and one-of-a-kind master class dedicated to proper nutrition was held in GUM from the star nutritionist Margarita Koroleva. In our selection, we have compiled a few key principles that will help you change your eating habits, as well as your quality of life.

Eating great: 8 tips from a star nutritionist

Modern diagnostics

Margarita Koroleva, nutritionist : The more you learn about how your body functions, the better you will be able to take care of it. Timely check your blood glucose, monitor your hemoglobin and insulin levels. Take the time to pay attention to homocysteine, vitamin D, C-reactive protein, uric acid levels, as well as blood. Perhaps the reason for the long stagnation of excess weight lies in abnormalities in the body.


Check your body for hypothyroidism (lack of thyroid hormone). Symptoms of this ailment include dry skin and hair, loss of hair on the head and eyebrows, swelling of the eyelids, ankles and hands, and a yellowish skin tone. Foods that are good for the thyroid gland include meat, fish, garlic, asparagus, cottage cheese, potatoes, oatmeal, grapes, almonds, avocados, and pumpkin seeds.

Physical activity

Move as fast as possible more. Being lazy is boring! It is important to choose the appropriate physical activity for you and adhere to a certain frequency. Cardio workouts need to be done 3-6 times a week for 60-90 minutes (at least 45 minutes), strength training - 3 times a week for 20-30 minutes. You also need to stretch after exercise and between sets.

The formula for the aerobic fat burning zone is (220 - age) x (0.6-0.8), where 0.6 - minimum heart rate, 0.8 - maximum. For example, for a person 20 years old: (220 - 20) x 0.6 = 120 beats / min - minimum heart rate, (220 - 20) x 0.8 = 160 beats / min - maximum heart rate.

Fractional nutrition

If you learn to eat properly, you will learn to manage your life. Fight your weaknesses and be open to everything new. All of your meals should be divided 5-6 times. At the same time, an important rule is not to eat after 18:45. Live in harmony with nature - eat according to the biological clock. From 6 to 12 o'clock in the morning, our metabolic rate is at its highest point, then gradually decreases and reaches a minimum by 18:00. If after 19:00 you have a strong feeling of hunger, slowly drink herbal tea or a glass of kefir and also slowly suck a teaspoon of honey in your mouth. If hunger persists, you can slowly eat one thing: half a grapefruit, a carrot, half a pomegranate or kohlrabi.

More liquid

Start your day right every morning: drink a glass of warm water and do breathing exercises. Remember that for every 500 grams of body weight, there should be at least 15 ml of fluid.

Healthy sleep

Go to bed on time before 23:00. Sleep at least 7 hours - in the dark. One hour before bed, do not watch TV or use gadgets. And remember that losing weight is not only about proper nutrition, or exercise, or healthy sleep. It only works in combination.

Stress Management

Cortisol (or stress hormone) occurs in our body very often. When there is a lot of such hormone in the body, our working memory decreases. Also useful and necessary for our body antioxidants are washed out, and free radicals arising from the release of cortisol destroy the cell mass It is necessary to control stressful situations. Herbal teas are very helpful in this case.

Eating great: 8 tips from a star nutritionist


Vitamins and minerals

Vitamins play a very important role in maintaining a healthy and beautiful body. They provide natural detoxification, regulate stress, and support brain activity. It is very important to choose the right vitamin complex for yourself, so you definitely need to consult your doctor before taking the vitamin complex. I recommend Sorgap vitamins to my clients, I trust them one hundred percent.

Nothing extra - just facts:

● The prevalence of obesity has increased by 50% over the past 7 years.

● About 30% of the working-age population of Russia is overweight, 25% - obesity.

● 90% of patients with type II diabetes are obese.

● For every excess kilogram of body the level of cholesterol increases by 20 mg.

Margarita Koroleva concludes her master class with the words: Your appearance is a visiting card of the internal state of the body and an integral part of your image. And we completely agree with her.

Very soon, especially for our subscribers on VKontakte, we will play a food diary autographed by Margarita. Subscribe to our public and participate in the drawing.

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