In the September issue of Body Life magazine, our colleague Cristina Sabaté, a dietician-nutritionist, has contributed to the article “How to regain the weight before the holidays?”.

Some of the advice Cristina gives us are:

• Start by ordering your eating and rest schedules . It is very important that you retune your biological clock and adapt it back to the routine. Respect the new schedule and the number of meals that you will have to eat per day, if you eat five meals a day on a regular schedule, you will avoid imbalances in blood glucose concentrations, avoiding moments of anxiety and gluttony. Thus, in addition to performing better on the tatami, you will have a balance that will allow you to regain your weight and consolidate it over time.
• Remember to incorporate vegetables in your lunch and dinner . Vegetables are rich in micronutrients (minerals and vitamins) and antioxidants. Do not forget to always incorporate a serving a day of raw vegetables such as salad, since it is rich in fiber. Fiber stimulates abdominal peristalsis, increasing colon movement and stool volume, which improves intestinal transit.
• Do not forget the consumption of fresh fruit . Replace the ice cream with a bowl of fresh seasonal fruit (it is the optimal state of the vitamin concentrations). You can add a natural yogurt to the cut fruit and enjoy this snack mid-morning and as a snack.
• Whole grains and legumes . Whole grains (rice, bread, pasta, couscous, etc.) must be included daily, they provide us with energy for several hours and are rich in fiber and B vitamins. And legumes are one of the most important foods in the world. the Mediterranean diet, in addition to being nutritionally very complete due to its content of carbohydrates, vegetable protein and minerals such as iron, calcium and magnesium. Its fiber content increases the feeling of satiety, delaying the appearance of appetite.
• Easily digestible protein . Fish and white meat are easily digestible and low in saturated fat. White fish is a great ally and its regular consumption will help you regain your weight. Do not forget to also incorporate oily fish to the weekly diet as it provides omega 3 that has a cardioprotective effect on the body.
• Simple culinary techniques . Prioritize soft cooking such as: iron, boiled, oven and papillote, steam and the wok, avoiding fried and battered. Control the addition of oil to your menus, I recommend that you do not exceed two tablespoons per meal.
• Hydrate . Our body is composed mainly of water that provides balance to the body. Through urine, waste that the body does not need is eliminated and body temperature is regulated through sweat. Dehydration reduces these two processes that are so important for metabolism, which is why you have to hydrate and drink between 1.5L and 2L of water a day depending on your needs. In the case of athletes, hydration must be personalized and adapted to the physical exercise they perform.

How are you getting back from vacation? Any more advice that you want to leave us?