Published: Friday, January 19, 2024 – current affairs editorial team
GROTTAFERRATA (current events) – Some simple precautions to get rid of excess calories
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We have recently abandoned the typical excesses of the holidays, a period in which we indulge in something extra and it is common to feel worried about possible weight gain. We asked the Dr. Alessia Sambuchidietitian of the INI Group, some nutritional advice to manage this situation in a healthy way:
1. Resume a Normal Eating Routine:
· Plan balanced meals and avoid skipping meals: you may arrive at the table too hungry and with little patience in preparing the meal. Furthermore, you will be more predisposed to consuming foods that are easily available but unhealthy in the long term such as cold cuts, cheeses and salty snacks.
2. Drink Water:
· Water helps hydrate you: drink water simply by satisfying your thirst. If you have difficulty perceiving it, help yourself by following the rule of 7-8 glasses of water a day.
3. Reduce your sugar consumption… one step at a time:
· After the holidays it can be difficult to give up a slice of panettone for breakfast, or a homemade biscuit after dinner. No danger: in the following days, plan just one moment in the day in which to include your little “cuddle” and slowly reduce its frequency by returning to your pre-holiday habits.
4. Seasonal vegetables and fruit:
· It is essential to always choose vegetables and fruit respecting the seasons and what they offer us. Abundant quantities of vegetables is not the ideal choice: an excess of fiber can worsen digestion and induce false satiety, even more so if the carbohydrate portion of the meal is eliminated.
5. Eat backwards:
· An ideal meal composition is given by a portion of carbohydrates, a portion of proteins, a portion of vegetables and oil. If you feel like you approach the meal very hungry, start from the end by consuming the vegetable dish first and then move on to the protein and finally the carbohydrate.
6. Physical Activity… one step at a time:
· Becoming familiar with physical activity can be difficult: a short 30-minute daily walk can make the difference and is a step that takes you towards building new habits.
7. Fill out a food diary:
· Tracking what you eat, when you eat it, and how you feel at that time can help you identify eating habits that have little to do with the food itself, but can open up an avenue for more conscious work with your nutrition professional.
8. Set Realistic Goals:
· It’s a golden rule in every food journey. Setting realistic and concrete goals in the short and long term helps you understand what you are doing, how you are tackling it, and where you would like to go. It is not a roadmap to be respected without deviations, what makes the difference is acquiring knowledge that will allow you to lay the foundations for real, concrete and sustainable changes.
9. Get Enough Sleep:
· Make sure you get sufficient, restful sleep. Lack of sleep can negatively affect quality of life, mood and consequently also appetite and adherence to a dietary plan.
10. Consult a Health Professional:
· If you have concerns about your weight or health, consult a health professional. Remember that there are 3 qualified figures: dietician, dietician, nutritionist.
Remember that it can be completely normal to gain weight over the holidays – the important thing is to focus on long-term healthy food choices alongside a balanced lifestyle that fulfills you.
2024-01-19 18:58:41
#shape #excesses #holidays #advice #dietician
