If after finishing the holidays you want to get rid of the extra kilos, we suggest you get away from the miracle diets and, on the contrary, start a real change of habits. For this reason, we show 7 simple changes that can help you lose weight after the summer.
Organize weekly feeding
Get out of the routine and let the holidays control our food, losing order and organization It is one of the reasons why we tend to gain weight during the summer.
If now you want to get rid of the extra kilos permanently and protecting your health, we recommend organize weekly feedingin such a way as not to leave the decision of what to eat at each meal to chance.
plan certain meals that we can make, as well as making a purchase based on it, will be key to improving the quality of our diet and in this way, achieving the caloric deficit that we need to lose weight.
Cook and eat more at home
Hand in hand with the organization, we will be able to cook and eat more at home; which will translate into fewer calories in the daily diet and therefore, we will favor weight loss.
The meals prepared away from home as well as the ultra-processed ones that we usually go to when we don’t know what to cook, they are always of lower nutritional quality and more concentrated in energy. Therefore, cooking and eating more at home will be key. to achieve a negative energy balance and lose weight after the summer.
Avoid soft drinks and alcoholic beverages, whenever possible
The liquid calories They can be the main reason why we have gained weight during the summer as well as represent an obstacle to losing weight.
Therefore, we recommend Avoid soft drinks and alcoholic beverages whenever possible. trying to choose water as the main drink for each of our intakes.
Incorporate fresh fruits and vegetables into all our meals
Eating fruits and vegetables is of great help when losing weight, since they represent healthy foods. satiating, with a high nutritional density and with a very low concentration of calories.
For this reason, we advise include fruits and vegetables, especially fresh, in all our meals; avoiding juices and smoothies derived from these that can satiate very little and be a source of free sugars for the body.
Keep a diary or food log
Self-assess our diet or favor the recording the quantities and quality of what we eat, It is of great help when reaching a caloric deficit that helps us lose weight.
For this reason, to promote awareness about what we eat, we recommend keeping a diary or food log where we can take note of the food and the amounts entered into our body.
To achieve this, we can go to pencil and paper or to different mobile applications that help us to control intake daily both in quality and quantity.
Avoid snacking and always eat sitting at the table
Another of the reasons why in summer and together with the holidays we can promote the gain of kilos, is the pecking or eating with distractors around us.
A more mindful eating, or that allows the registration of the food that we enter the body, is of great help to lose weight. Therefore, we advise always eat sitting at the table, avoiding snacking or the entry of food together with distractions such as television, the computer or others.
Minimize sugars
In order to subtract calories that do not satisfy our days, we recommend minimize the intake of free or added sugars, as well as preparations or foods that contain them.
Instead, we can go to intrinsic sugars present in fruits, vegetables and other foods that, in addition to natural sugars They offer fiber, vitamins, minerals and other beneficial nutrients for the body.
These are seven simple habits that can help you lose weight after the summer, improving daily nutrition.
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