• eat smaller portions and more often
• eat regularly and at fixed times
• eat foods that are easy to digest and transferred into energy

More meals

During the day; eat several times and small portions. The meals should be spread evenly during the day. This helps the body better digest and use the nutritive substance in the food.

Eat regularly

• Low hunger tolerance:
• when the body is so worned out, as with burn-out, it tolerates poorly starvation. Eating often and regularly will reduce the changes for the body going “empty”
• several get problem with their memory during burn-out, and fixed eating routines can help you to remember to eat

• No hunger:
• some people that suffer from burn-out, feel no hunger. If you do not eat when the body needs nutrition, you get unwell or ill. You can easily believe that you get ill beause of too much activity, and you therefore go to bed to rest instead for eating
• the opposite can also be the case; you think the illness you feel is because you have forgotten to eat – but actually you have been too active and need to rest. Keeping a track on how much you activity your body can handle, both in intensity and duration, will help you understand why you feel worse
• when you can not feel any hunger, it is especially important to eat at fixed times
• Loose of appetite:
• some loose all appetite and have problems getting food down
• Bad digestion:
• the more worn-out the body is, the less efficient the digestion tend to be and the more difficult it is for the body to make use of food. It is then essential to eat food that is easily digested

Easily digested food

Food that usually are easy to digest and transfer into energy, are: chicken, turkey, (deep-sea)-fish, rice, vegetables and fruits. Food that is not easily digested and transferred into energy are: red meat, sugar, yeast, white flour, alcohol, coffee and tea.

How to evade temptations?

• for some the easiest is having a strict diet and eating routine that allows fixed “candy days” - for instant every Saturday
• for others, ”candy days” will only tempt them to eat more candy. The best thing for them is to stay away from all candy and snacks – the longer time it has been since the last time they ate candy, the less sweet hunger they feel

Chrome can reduce the sweet huger.

One of the signs of burn-out is low level of energy, and because you feel worned out it is easy to turn to quick solutions like throwing a frozen pizza in the oven. In the long run this is not a good idea – even though you also consider the extra energy you use having a healthy diet versus eating fast-food.

Start with some right adjustments; for instant increase the amount of food you ought to eat. The goal is to only eat food that is propitious for you.

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