Summer is here and with it the end of the regime that many Spaniards follow to look slimmer in beaches and swimming pools, but many forget that all that work, all that effort, can be lost if we do not take care of ourselves. And taking care of yourself involves eating a clean diet and staying active by practicing some activity , whether it’s going for an hour at a good pace every day or going to spinning classes , for example.
As a medical specialist in Physical Education and Sports Medicine, I know that we all want a body without extra kilos, but the most important thing is to show off a healthy body both in summer and winter. To achieve this, you just have to follow a series of simple tips that will help maintain body mass and weight indexes during the holidays, which is when you lose the habits and controls that you impose yourself during the year due to your own relaxation. of the vacations.
Indeed: in summer there is an increase in weight, since we tend to violate our eating guidelines. Therefore, the first step to avoid it is to try to do more physical activity and pay more attention to healthy foods , in short, eat cleaner, since we have more time and we can avoid junk and fast food so common during the rest of the year when work, family and other social commitments take time away from the kitchen.
Second, it is important not to miss meal times and maintain the same regularity with which we eat on any given day. At this point, in addition, it is important to consume vegetables, proteins and fruits, basic foods in the hot months.
However, we are on vacation and it is not that nobody becomes a kind of monk during these few weeks, so the third tip is that, if you have a snack between meals, you have to remember that it is possible to counteract the extra calories with dinner , making it lighter.
Don’t forget the water
The fourth point is dedicated to hydration , especially in children and the elderly. In addition to drinking water, it is a good solution to use green tea that is a good antioxidant and with a couple of ices it is highly refreshing.
The fifth and final tip: take vitamin D in the sun, always with protection.
As an extra recommendation, summer is a favorable time to take light dishes such as salads, fruit salads or grilled fish, thus practicing a clean diet , free of processed and refined food, which avoids sugars and saturated fats. At the same time, the heat causes a decrease in appetite which allows us to be more selective with the products that we put in the shopping cart.
If we combine these simple tips with carrying out a sports activity, always in accordance with the preparation and physical condition of each one, we can return from vacation with the same weight as we started them and even with less, and have a healthier body.