Get these good habits, your way of life and do not put effort only for a few days.
Newly launched the month of May and already is upon us the time to lose some body fat and tone your body more. As well, in this post we are going to give some clues in order to have an easier day by day and without excesses (that that this is a varied, balanced, complete and Mediterranean diet). These tips will go very well to follow them throughout the year, but above all more thoughtful in summer where our lives and routines can be changed a bit and our habits are very influenced by lack of time, changes in appetite, excessive heat, family reunions, holidays and by the “need to” socialize meals away from home.
- Always do physical exercise.
According to the directoryaah, numerous studies have shown that the sedentary lifestyle is a risk factor for the development of many chronic diseases. In the same way that found numerous benefits leading an physically active life: decreases the risk of cardiovascular disease mortality, prevent or delay the development of high blood pressure, improves blood lipid profile (reduces triglycerides and increases the “good” cholesterol, HDL), reduces the risk of developing Diabetes Mellitus non-insulin-dependent and suffer certain types of cancer (colon and breast) improve the control of body weight, helps to optimize and maintain the strength and muscular endurance, etc.
We know from the Superior Council of sports data that Spaniards increasingly do more physical exercise on a regular basis: between 2005-2010 citizens between 15-75 years have increased their practice of 37 to 43%.
The who (World Health Organization) recommends doing a minimum of 60 minutes a day of moderate physical activity in children and youth, and a minimum of 30 minutes of activity moderada-intensa for adults (including elderly).
If none of these data has convinced you to do physical exercise, my advice is that visualize the day last night and choose the right moment for sport. These 30 minutes they are the least and can get in many ways. Now with good weather perhaps you want more not to use public transport or get off one or two stops before, Park the car in a more distant place, use whenever possible the stairs… There are plenty of sports and insurance you can find any so have fun at the same time you do something good for your health.
- Be between 4-5 meals throughout the day.
Distribute food in different foods during the day allows us to distribute the energy we need to perform our functions in the best way and not become the next meal feeling hungry. This is all a benefit to avoid itching hours since when this happens, we usually go to food few healthy or very energy to counteract the lack of energy. In this case, as the body is so wise, would store this energy in the form of fat for use in case of return to repeat the process (not evenly distribute meals throughout the day). Apart from this, it could also make digestion more difficult and it could be uncomfortable.
The most important thing is that after the overnight fast we start the day with energy and make a breakfast that allows us a greater physical and intellectual performance before the usual activity. This meal should provide between 20-25% of daily calories.
Remember that skipping a meal not only does not help weight control but it contributes to increase the risk of obesity. In this way it is more difficult to build a balanced and healthy diet by the above, we tend in these cases to the next time we ingiramos food choose bad options.
- Take advantage of fresh seasonal food.
In our diet fruits and vegetables should be taken at least in five daily portions. The ideal would consume two servings of vegetables a day, at lunch and dinner, and three pieces of fruit. Industrial fruit juices tend to bring added sugars that increase your caloric intake, thus controlling their consumption and prioritize parts of fresh fruit or fruit juices.
The fruits and vegetables are rich in antioxidants, vitamins A and C, folic acid and minerals like magnesium, potassium, iron, calcium, selenium and zinc. They contain fiber (especially if we consume fruit with skin) which helps us to keep well hydrated and have fewer calories. They also contribute to health by reducing the risk of various diseases such as constipation, obesity, high blood pressure, excessive cholesterol and even some types of cancer. Apart from all this, its consumption is important because these foods contain small amounts of a number of nutrients we take in excess sodium (salt), saturated fats, simple sugars and energy.
A good way to include them in our food could also be in the form of salads that crave much this season.
- Enjoy eating in the company.
Eat at a pace that allows chew food, taste and enjoy the food. The lunch is a rest and how to repair forces thus tomato your time without exceeding.
This moment has to be nice and share in family is always better, so we can lead by example, since children begin to assimilate and mimic the selections of food from very early.
- What does not cost effort does not rate it. “Miracle diets”
The first thing I would like to make it clear that nor nothing without effort is accomplished, therefore before putting you in front of any diet critical thirst and assess whether really all that promise will not have an impact on our health. If this diet is followed by some magical product they recommend I would already start to doubt.
The energy we need for all metabolic functions comes from macronutrients (carbohydrates, protein and FAT) in such a way that if we exclude any diet energy has to be obtained from others.
An important fact is that our brains and nervous system “feed” of glucose to get the necessary energy and comes from different carbohydrates that are consumed in the diet.
This can give us an idea that If we exclude carbohydrates in our food (many diets miracle they do) will need to obtain it from the proteins and fats. Diets that make you lose more weight (and soon) do not mean that we are losing fat in its entirety, is usually at the expense of muscle (lose tone and becomes flaccid) and water.
According to the AESAN “miracle diets” they can be distinguished into three types:
- The low-calorie unbalanced: cause a rebound effect and are characterized by a drastic decrease in energy intake. They tend to be monotonous and they may have deficiencies in certain nutrients above all if extended in time.
- Dissociated diets: normally separated the three macronutrients or any of them losing the balance that should exist.
- Exclusive diets: are based on remove some nutrient from the diet.
You can lose weight effectively but not in a short time and then without recover those lost pounds or even tracing them. So, it is necessary to take stock and make a change in daily habits.
- Avoid unhealthy foods.
A study published in the European Journal of Clinical Nutrition in November 2009 it was noted that in Spain the 61% of the calories we cover them from highly processed foods.
These data are not very recent, but it is likely to remain so or even more worrying for today. For this I recommend the Mediterranean diet article here.
If a food pyramidyou comes to mind, everything you find on the top are of moderate use foods (salami fatty, margarines, butter, sweets, sweets…) typically contain high calorie and nutritionally contribute very little quality in the diet part of saturated fat and simple sugars.
To make it easier to avoid these foods, one of the best to avoid temptations close.
- Consume less amount of salt.
Salt or sodium chloride (NaCl) is composed of about 40% sodium and 60% chlorine. A curious fact in salt, the salty taste corresponds to chlorine (what other types of salts will not have the same flavor).
According to the AESAN (Spanish Agency for food safety and nutrition) Spanish population eat twice the recommended salt, nearly about 10g a day.
Salt is necessary to control the amount of water from the body, maintaining the pH of the blood, regulates body fluids, help to make the body hydrated and also helps to transmit impulses nerve and muscle relaxation.
Excess salt can not be eliminated by the kidneys, accumulates in the blood drawing water and increasing the volume of circulating blood. This causes the heart needs to work more hard to move blood and rises the pressure causing high blood pressure, among other serious also considered problems.
To calculate the salt content of a food that multiply by 2.5 grams of sodium indicating the nutritional information of food labels.
Different health institutions including who (World Health Organisation) recommended to reduce the consumption of salt a:
- 3 g/day in children younger than 7 years
- 4 g/day in children 7-10 years
- 5 g/day for adults
- Drinking water.
Between 50 and 70% of our body body weight is water, so it is essential in our diet. Of the total of the water that we consume 80% must be provided in liquid form as a beverage and the remaining 20% in food and other drinks (herbal teas, broths, juices of fruits, vegetables, and fruit…).
Water consumption should be done to offset losses by sweat or urine. It would be ideal to drink water before thirst since this mechanism is a stimulus that occurs when we already have a 1% water loss and could affect our State, physical performance and cognitive abilities.
With higher humidity and high temperatures (more than 30 ° C) water loss is greater and we must therefore increase the intake. It is also important that temperature oscillating between 10 – 15 ° C to take advantage of their power of rehydration.
Finally, the recommended water intakes are standards according to the FESNAD (Spanish Federation of societies of nutrition, power and dietetics) but to do physical exercise that consumed water, is always part of what we should eat throughout the day so it needs would be increased to compensate for the losses generated by the activity.
To conclude within a few healthy practices not are neither toxic habits such as tobacco and alcohol.
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