At Christmas time, an average of four kilograms can be put on weight, but to lose them you have to avoid miracle diets, since in addition to being very restrictive, they can have a rebound effect and cause you to recover more kilos than you lost.
And it is that according to the nutritionist Aránzazu Perales, of the Endocrinology and Nutrition Service of the University Hospitals HM Montepríncipe and HM Torrelodones, “The weekly weight loss should be around half a kilo”. “The best thing to do is to follow a healthy and balanced diet and do physical exercise, always setting realistic goals for ourselves,” she details.
For this, the expert points out that Vegetables should be included in the daily menu, even if you eat away from home. Frozen and canned vegetables are a good option if you eat at work. If you go out to eat, it is best to order grilled or baked fish, garnished with vegetables and avoid sauces. Both for dessert and to eat between meals, the most recommended thing is fresh fruit and leave sweets and pastries for other occasions.
When it’s time to exerciseaccording to Perales this “It must be done progressively and within the possibilities of each one”. Currently there are many applications for mobile phones that help keep track of the steps we take, the calories we burn, etc., and that “are a good way to check how you are progressing both in weight loss and in resistance “.
In this sense, the nutritionist insists that seek a measurable purpose. First of all, you select something from the daily routine that is not being done correctly. In addition, you have to look for the most concrete way possible in which you are going to try to improve it: “I could try to turn going out for a walk into something that forms part of my routine and not do it sporadically.
Next, it is necessary to set the number of times a week that we are going to try to meet the objective, “always being realistic”. Finally, you have to establish a period of one month and reassess if it has been achieved.
Perales assures that “it is always important, whatever our objective, to place ourselves in the hands of a specialized health team that will help us meet our objectives for this new year.” This is especially important for people with certain diseases, he concludes, for example diabetes, who need medical support every time they seek to make changes in their diet.