Does costume testing make us uncomfortable? Discovering body parts kept hidden under sweaters and coats is an obligatory step in the summer season and we find ourselves dealing with the mirror and the desire to be fit. It is valid for men and women, even if the goal should be to have a balanced weight throughout the year, so take care of yourself and improve your quality of life. This is what Dr. Rachele Aspesi, pharmacist specialist in nutrition and author of the book “Don't call it diet - Health and energy with functional nutrition” (Edizioni Lswr) supports, inviting you to face the theme all year round, without stress and forcing. But it is known that in this period the temptation to get back in shape in a short time is strong: however, one must be careful of mistakes that are often made. So what to do and what not to do with the costume test at the gates? Here are the tips of Dr. Aspesi:
What not to do:
1) Avoid all aggressive food regimes , which are depopulated on the net and between the chatter between friends and friends. These diets only cause rapid initial weight loss, to the detriment of fluids and muscle mass, altering physical, but also psychological balance. The winning strategy is the gradual reduction of weight, changing habits and vices, so that our body physiologically loses excess pounds in fat mass and retained liquids.
2) Do not completely eliminate carbohydrates or fats, do not follow a high-protein regime. Do-it-yourself diets often suggest these strategies. Nothing could be more wrong: they can be very harmful to the kidneys and liver. In these cases, moreover, subsequent consumption, albeit minimal, of carbohydrates tends to cause sudden weight gains.
3) Banish the real poisons that the food industry offers us Simple sugars, fake whole foods, preserved, fried, pre-cooked products that remove our senses from authenticity and intoxicate our purification systems. Let's remember that the shorter the list of ingredients of a food, the more we can be sure of its authenticity!
What to do:
1) Learn to sew on yourself a food style based on a very varied and balanced diet with correct food combinations. There is no use in imposing a too rigid diet because the activation of some hormones that guarantee us to lose fat mass occurs only thanks to the caloric stimulus.
2) Learn to give the body a regular rhythm. It is important to mark the three main meals and at least two breakers snacks at fixed times. The meals of the day, moreover, must follow the metabolic trend and be calorically descendants: we learn to make, as the grandmothers said, a king's breakfast, a prince's lunch and a poor dinner, so that the metabolism is able to burn properly and do not let us accumulate unnecessary fat.
3) Organize each meal without separating carbohydrates from proteins , so that the calories and elements useful for adequate weight loss in fat mass are sufficient. At every meal, a portion of whole grain cereals (rice, kamut, spelled, barley, oats, buckwheat) or in the form of whole wheat pasta or bread must not be missing. True whole food (with a quantity of whole portion> 70% in the list of ingredients) guarantees the introduction of slow-release sugars that promote satiety, weight loss and adequate use of sugars.
4) Consume a good portion of protein both of animal origin (such as white meat, eggs, fish, low-fat cheeses), and of vegetable origin such as legumes and soy derivatives, today frequently consumed in place of hamburgers or cheese.
5) Consume vegetables and greens daily (excluding potatoes, corn, olives, pickles) at all meals and fruit at will in snacks. Choosing these fresh and seasonal products is a good help to assure the body of the vitamins, minerals, fibers and sugars it needs to achieve a good level of satiety and well-being, even away from the meal.
6) Loving yourself and being happy. "Let us remember that happiness is the basis of health and that, therefore, a sad diet does not lead to anything and is destined to be abandoned soon - concludes Dr. Rachele Aspesi - Loving yourself, chewing for a long time, enjoying food, adding a touch of color to the dishes, looking in the mirror and seeing harmony in ourselves are the first steps towards wellness that lasts all year round. Just get started. And building a healthy, balanced lifestyle, without giving up but knowing how to select and combine the healthiest, most genuine foods that will help us get back in shape ".
