It was December, month of celebrations, goodbyes, toast, excess food and suddenly went up to the balance are those extra pounds. How do now?
First remember; when you have festivities, meals away from home and meet friends, just eat it, no ban but without excess, in moderation, enjoying every bite. When we enjoy what we eat, using all respects, satiation signal (feeling of being full at the time) reaches the brain, registering it and stop eating, so it is important to eat slowly chewing every bite. Your diet should be complete and balanced so it's important to have a varied diet, without removing any nutrients. We must eat protein, carbohydrates and fats (essential oils from) daily and each has a specific function in the body.
January is a month of extreme heat, ideal for increasing the consumption of fruits and vegetables, vitamins food source, minerals, fiber, antioxidants and water which facilitates detoxification of our organism. Starting the day with a good breakfast to power load us, including fruits, a milk-fat and high-fiber carbohydrate (whole grain breads or bran, with seeds, etc.), also fruit smoothies with water or skim milk is a good choice for a fresh and nutritious snack.
For lunch choose vegetables (colors vary), animal protein (vacuna lean meat, fish, poultry) and complex carbohydrates (as rice, quinoa, ½ potato or 1 slice of sweet potato) or legumes. At dinner again choose vegetables and accompany them with a protein or carbohydrate. Season salad with herbs that please you, lemon and 1 tablespoon oil (if olive or canola better because it contains essential oils).
Always remember, if you record what you eat and respect no excess portion and if you accompany it with exercise "those extra pounds" gradually will disappear.
Lic. Maria Soledad Del Boca M.P 1998 La Posada del Qenti
Modify our eating behavior, check stay physically active and achieve good adaptation to stress, are the necessary steps towards the final eradication of obesity.
This demonstrated that a highly isolated for more effective diet that this is, not enough for a proper treatment.
The word "diet", and in itself imposes a limit, "I do something for a while". What we are incorporating lifestyle changes and these are forever.
start with basic recommendations for lifestyle changes:
Perform the four main meals. Maintains active metabolism and provide our body with the necessary energy. Establish early times for the four main meals as the day's activities, thus prevent any of them skip. To prevent prolonged, incorporate food snacks in small portions. So satiety remains less hungry coming to the next meal, besides allowing more efficient energy expenditure.
Starting the day with a full breakfast in nutrient and energy.Includes, fat dairy (leche o yogur, meager cheese), fruits (fresh the yokes), and cereals (breads , low-fat cookies.). You may wish to include jams and sweets, guarding the amount. It is scientifically proven, breakfast helps you feel less hungry during the day, enabling a higher level of intellectual response, physical and emotional.
Arming yourself a safe environment of "Self". Select the most convenient foods to have on hand and available to avoid the less desirable.
Incorporate fruits and vegetables daily, raw and cooked, varying its type and color. In this way we ensure supply of fiber, vitamins and minerals, on fewer calories.
Hydrate over day, primarily through water and calorie-free liquids. Infusions, mate sin Azúcar, natural juices, vegetable broth, bebidas y jugos light, in less proportion.
Put your body in motion, to be more physically active. Not only through specific training routines in gym, but also through spontaneous hikes, climbing stairs, Dancing, bicycling , domestic tasks, etc..
Set aside some special time of day or week to relax the way we most like.Through good music, enjoy a ride, one chat with friends , or anything that allows us to balance emotions and connect with our body.