With the holidays it seems that the restrictions on food and the strenuous days of exercise to achieve a fit silhouette are over. You have achieved your goal! But now … How to take care of the weight achieved in the face of so many temptations? We teach you to develop a plan to maintain your figure and be able to enjoy without regrets
Traveling to relax, share an evening with friends or simply spend more time at home while enjoying free time are activities that involve a change in our lifestyle. However, this pause in the routine does not have to be imposed as a challenge against our will, but on the contrary, it can become an opportunity to learn to enjoy in measure.
And for this, Dr. Verónica Sánchez Rivas, endocrinologist at the Quirónsalud San José Hospital, recommends putting metabolism on our side, following these practical tips to please the mind and body during the summer season.
Move, walk, go swimming!
There is no better way to see a place than to do it on foot. So, don’t forget some comfortable shoes and plan to take one or two walks a day, for at least 45 minutes. To avoid excessive wear, Dr. Sánchez Rivas mentions that “in summer the heat conditions our performance, and that is why activities such as swimming or gymnastics in the water are much more bearable”.
But what is the best time of day to do it? Just after the main meals “it is not recommended to practice sports”, indicates the endocrinologist, since digestion is interrupted. What she does advise is “take a snack one hour before exercise and hydrate properly during and after it.”
Walk fast or slow? Dr. Sánchez Rivas affirms that speed determines the intensity of the exercise, so that “the lighter and more energetic the step, the greater the expenditure of calories.” Now, for those people with some functional limitation (due to joint injury or pain) the recommendation is to keep the pace at a slow speed, but for a longer time, and thus “compensate for the lack of intensity by increasing the training time to obtain benefits for the metabolism ”, he adds.
Drink water “in sips”
Thirst is the main symptom of dehydration, so it is essential to drink water regularly and not wait until you are thirsty to do so. “Anticipate, take a bottle with you and take sips of water throughout the day,” suggests the specialist, and she proposes eliminating carbonated beverages, natural and packaged juices from the list.
Why is it negative to drink orange juice in the morning? The endocrinologist explains that “natural juices generally contain between 2-3 pieces of fruit, which is almost equivalent to the daily requirement in a single glass”, but does not provide fiber, and therefore does not generate a satiating effect.
Unlike table sugar, fruit sugar (fructose) is gradually absorbed in the intestine, with a beneficial metabolic effect for the body. Therefore, Dr. Sánchez Rivas includes “whole fruit, chewed and if it can be better with skin, in the case of apples, peaches, peaches, pears, plums, as well as avoiding packed juices in brik.”
Alcoholic beverages must be restricted to a maximum of one or two beers a day, and better without alcohol. Another option is to have a glass or two of wine to accompany dinner.
Feed yourself on the principle of “delicacy”
As explained by the endocrinologist, “it is about betting on the quality of the food instead of the quantity.” The secret is in the size of the portions, because “you can eat a little of everything, as long as it is in moderation”, highlights the specialist.
At lunchtime, our metabolism will appreciate that we vary the menu, especially if we have a buffet-style breakfast. Bet on cold salads and fresh fruit, as it is a light option, rich in fiber and water. The important thing is to eat slowly, “taste each bite, and take at least 20 minutes to eat, sitting down, chewing food well,” recalls Dr. Sánchez Rivas.
An option for people who do not tolerate green foods (such as lettuce, broccoli, spinach, or cucumber) is to take cooked vegetables such as zucchini, aubergines, squash, carrots, beets, and reduce the amount of raw vegetables, he clarifies the endocrinologist.
Although during the holidays we mess with our meal times, it is worth considering at least keeping a regular schedule in the three main meals, because in addition to activating the metabolism, it contributes to “keeping hunger at bay and thus not looking like tempted to peck between meals ”, concludes the specialist.