Nutritionists keep pointing out that diets to lose weight are excluded. The reasons: it has been shown that they are impossible to sustain over time and that, in many cases, their restriction generates a subsequent overflow.
The new position aims at adopt healthy habits that are easy to sustain and aim not to recover the lost kilos.
On this, a note from the Spanish edition of the magazine Hola offers the following recommendations, supported by new scientific research.
1. Sleep well
A study recently published in Science Advances links the relationship between sleep deficits and weight gain. One reason: When the body feels low on energy, it will send a signal to the brain that it needs to eat more calorie-dense foods.
2. Eat cereal for breakfast
The State University of Pennsylvania has determined that including large cereal flakes in the first meal of the day contributes to weight loss. The explanation would be given because it is easier to control the quantity than when choosing the smallest presentations.
3. Avoid soft drinks and alcohol
Both options provide empty calories, i.e. without nutrients.
As for the light versions, several studies from Marquette University and the Medical College of Wisconsin have found this out predispose to future weight gain and diabetes.
The best alternatives: natural juices or homemade flavored waters. Also, sparingly, a glass of red wine. It has fewer calories than other options and provides antioxidants.
4. Eat fruit between meals
“Promotes good digestion and better absorption of nutrients”recommends the nutritionist Cristina Amago.
Also, it provides satiety for the next following meal. In addition, they are a good alternative to replace other less healthy snacks.
5. Walk
AND the simplest and most accessible exercise. Also, there is no need to go out specifically for a walk. If not, it can be part of everyday life. Some examples: walking to work, using the stairs, getting up several times in the office.
The apps to check the number of steps, the best allies. The minimum goal, according to personal trainer David Peinado, is to take 7,000 steps a day.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.