Perhaps we have sinned by eating too much sweets, drinking more than necessary, or we have not moved enough. And it happens that, when January arrives and once the family meals, company dinners and other events are over, we are concerned about controlling our weight and recovering that healthy routine that provides us with physical and mental well-being.
Let’s point out that, if you lead an active lifestyle and with some control over what you eat, there is no reason to worry if one day or two you don’t eat as well as you should, or if you haven’t moved enough, so Let’s not complain too much either… and let’s get to work as soon as possible to recover good habits!
Take care of your diet, more real food and less industrial food
Our diet should be based mainly on vegetables, fruits and vegetables. They are rich in nutrients and low in calories. They must be present in every meal we make and we will preferably steam them—since they lose fewer nutrients—although baked, boiled or sautéed would also be valid options.
It would also be interesting to banish the myth that fruit makes you fat and remember that the sugar that fruit contains when it is in its food matrix has no negative effect on our health.
Of course, preferably we will eat it whole – it will provide us with more satiety, fiber, vitamins and minerals – and we will avoid juices or smoothies, in which case the sugar is released and can be harmful.
To this food base made up of vegetables we will add quality protein that cannot be missing in any balanced diet. Protein is basic in the structure of muscles, nails or hair and we can find it in foods such as lean turkey, chicken, rabbit, pork or beef, white or blue fish — with a great contribution in omega 3, especially the latter—or eggs, which are a great option despite what was mythologized decades ago that their cholesterol content was harmful to health. It is advisable to alternate the protein with vegetable options such as legumes (lentils, chickpeas, beans or tofu).
Healthy fat has to play an important role in our diet since, although it may seem incredible due to the bad reputation it has, it is beneficial for health and is even related to greater effectiveness in weight loss diets. We can incorporate it through foods such as: extra virgin olive oil, coconut oil, nuts, oily fish, avocado…
Finally, we will complete our diet with some contribution of whole grains. Wheat, rice, buckwheat or quinoa are good options. Also potatoes and other tubers such as sweet potato or cassava and a small amount of bread, preferably whole and not abused, since although it is deeply rooted in our society, it is not very interesting nutritionally speaking since it has many calories. and few nutrients.
Move on!
Physical exercise cannot be missing from your healthy routine. Going to the gym can be a great option to burn calories, get rid of stress and get in good shape. In its facilities we will have the possibility of doing aerobic exercises, strength exercises and a host of guided activities. With the help of a physical activity technician or a personal trainer, you can personalize your workouts and thus lose those extra kilos. Additionally, there are supplements that can help in weight control and fat burning.
But remember that there is life beyond the gym, and any option that involves movement will be valid to improve our physical condition. Exercising at home, running , dancing, playing team sports, going on a hike or cycling are other options that you can incorporate into your routine.
We can also move more with everyday actions such as climbing the stairs in the subway or at home, getting off a couple of stops before the bus or parking the car further away, for example.
The key is to avoid a sedentary lifestyle so as long as it involves movement… Any option is good!
Hydrate properly
Remember that approximately ¾ of the human body is made up of water. Drinking water as your main drink is a decision that will bring many benefits to your body. We can also add ice and flavor it with citrus fruits such as lemon or orange to give it a touch of flavor.
Other healthy drink options are infusions. There are many types: tea (red, black or green), roiboos, chamomile, boldo, horsetail… The variety is very wide and each one gives you different properties.
We will also try to reduce the consumption of sugary soft drinks and alcoholic beverages, since, apart from providing us with a large amount of empty calories, their abuse can have dire consequences on our health.
Correct hydration is essential for the body to have vitality and remain in an optimal state.
Rest properly
It is important to respect the light-dark cycles and adjust the biological clock for higher quality sleep and better rest. This means going to sleep when it is night and being awake when it is day. It seems simple but we don’t always follow it. We should sleep about 7-8 hours to properly replenish the body.
Avoiding screens 1 hour before bedtime, reading or relaxing infusions can be good allies when it comes to falling asleep and giving the body the well-deserved rest it needs.
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