During confinement there have been some people who, surprisingly for others, have managed to lose weight. However, most of us have seen it as moving less, and anxiety caused by the situation, has caused us to eat more and gain some weight.
Given the dates they are, it can be tempting launch into a miracle diet. But the reality is that they are unsafe, unhealthy and very ineffective. Fortunately, with small simple changes in our life habits we can lose weight safely, healthy and long-term.
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Be more active on a daily basis
Now that all the autonomous communities are at least in phase 2, we can start going out more and at any time – although always following the established security measures. Therefore, It is time to start moving more on a daily basis. Not only doing sports, but spending less time sitting or sedentary and more in activity.
Whether it’s walking to work, leaving the car aside to run errands, choose the stairs instead of the elevator, or do outdoor activities in our free time.
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That fruit and vegetables are the basis of our diet
In any healthy diet that helps us lose weight in a true and healthy way, it requires that vegetables and fruit are the food with the most presence. Ideally, these should be the basis of our diet, while reducing meat consumption, avoiding ultra-processed products and minimizing the consumption of added sugar.
Having at home only what we want to eat
The investigations carried out in this regard They find that we tend to eat what we have in sight. People who have ultra-processed foods, sweets and products with added sugar at home tend to have a higher body weight. Therefore, the recommendation is buy and have only healthy food at home and avoid the rest. The fruit and vegetables in sight will help us in a healthier way and with fewer calories. A trick is to go shopping without hunger, so that we do not fall into temptations.
Drink enough water and as a substitute for other drinks
Sometimes, because we do not have an adequate knowledge of the meaning of our physical reactions, we tend to confuse thirst with hunger, causing us to eat more than necessary. Drinking the necessary water is associated with increased satiety. Not only that, but if we substitute the consumption of other more caloric and sugary drinks, for the water one, We will be able to improve our health and reduce the number of calories we take.
Caring for our dream
The quality and quantity of our dream it is more related to our body weight than we think. The main reason is that lack of sleep is related to alterations in leptin and ghrelin. These hormones regulate our feeling of hunger and satiety. The less we sleep the more hungry we usually have. In addition, sleeping less gives us more time to eat and that impacts the number of calories we consume.
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Cook more at home
The reality of our day to day is that we cook less and less at home and this impacts our body weight. The foods that we usually consume outside our home tend to be more caloric and less healthy than those that we consume at home. Eat more homemade food It helps us to take care of the caloric intake we make and the quality of the food we consume.
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Avoid drinking alcohol
Alcohol consumption has been linked numerous times to higher body weight – in addition to other health problems. And it is that these drinks have large amounts of calories that are also empty. That is, they do not provide us with the necessary nutrients for the proper functioning of our body. Quite the contrary. Avoiding alcohol consumption will impact our weight.
Chew more the bites we give
This is probably the easiest change, but the reality is that our chewing will greatly affect not only the quality of our digestion, but also our satiety level. Chewing, by itself, already makes us feel more satiated. But, in addition, chewing well increases the time we spend with each meal and reduces food intake.
Images | Unsplash
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