10 basic tips to recover healthy habits (and our body weight)

10 basic tips to recover healthy habits (and our body weight)

After a period of excesses marked by a sedentary lifestyle and abundant food intake, in many caloric cases, it is advisable to follow guidelines to recover the routine, form, and line as soon as possible.

It is time to recover the routine, the form, and the line. After a period of excesses marked by a sedentary lifestyle and abundant food intake, in many cases with high caloric content, it is appropriate to follow some guidelines to recover as soon as possible healthy living habits that allow us to recover the lost time.

And it is that during practically a month, we have been able to gain between 1 and 5 kilos of weight approximately as a result of the infinite social meetings. In some of the main Christmas meals we have been able to double and even triple the number of daily calories recommended for a single meal. In addition, it is likely that we have not been able to maintain our usual physical activity routine.

Therefore, Felipe Del Valle and María Robles, specialists in Nutrition and Physical Education respectively of Obemets, Integral Unit of Obesity of the Hospitals Quirónsalud Sacred Heart and Infanta Luisa, share 10 keys that can help to lose those kilos of more of a gradual form and without making great sacrifices, combining adequate food and the practice of physical exercise on a regular basis.

10 recommendations to recover the routine

1-Make 5 intakes a day, to avoid eating anxiously and so that meals are less copious and take a smaller amount.

2-Take foods with a low glycemic index, decreasing those that have a high glycemic index. Among those recommended would be whole wheat, rye, spelled or Kamut bread, whole-wheat pasta, and brown rice, among others.

3-Avoid the consumption of industrial pastries, sweets, pre-cooked products, ultra-processed and soft drinks; as well as the consumption of alcoholic beverages. In general, include good quality proteins and fats: nuts, seeds, hummus, organic eggs, avocados, bluefish, lean meats or extra virgin olive oil.

4-It is essential to eat 3-5 pieces of fruits and vegetables a day and have good hydration.

5-It is important to eat calmly and enjoy the food. Also, serve all the food on a flat plate not too large.

6-Go to the supermarket with a closed shopping list and no hunger. In this way, last-minute temptations will be avoided.

7-Avoiding so-called miracle diets and not trying to lose weight quickly can be harmful to health and also produce a rebound effect.

8-Riding a bike, running, hiking and nature trails allow you to breathe fresh air and have fun in the company while we exercise.

9-Dance and have fun: aerobics, Zumba, salsa, etc. They will help you stay fit and burn fat.

10-Join the gym or train at home and improve your strength. Not only is cardiovascular exercise important, but strength training also helps improve bone and functional health and prevents pathologies such as sarcopenia or osteoporosis of age.