Now that the holidays are over and the New Year begins, we feel a little despair for having eaten a little too much. What can we do about it? Cut everything or go slowly on what we eat?
According to Nutritionist Daiane Spitz, the ideal thing to do after so much eating is to go slowly, without radicalism and without many restrictions. The way to do it is to seek healthy eating habits and to practice physical activities.
“First, we need to change the way we deal with what we eat. Food should not be considered an escape valve to coup with anxiety, anguish, and stress. We should look for a food routine that does not generate suffering and compulsion. The process has to be stimulating and should promote a sustainable change, a lifelong re-education,” explains Nutritionist Daiane Spitz.
Goals
It is important to outline goals related to eating, physical activity and weight / body composition, if that is the goal. More important than weight assessment is the assessment of body composition because, through it, we know our percentage of body fat and lean body mass.
Food Routine
In the food routine we must include natural foods, avoiding to the maximum industrialized products, with excess of additives and preservatives.
Eating vegetables, salads and drinking juices are good choices this summer as they are sources of fiber, vitamins, minerals and phytochemicals.
In addition, it is recommendable to drink a lot of water, coconut water, juices and “suchas” (juice + iced tea). This is essential.
Fats from extra virgin olive oil, avocados and oilseeds are also indicated. They have an adequate amount of protein sources and fibers that are important for our daily diet.
The work routine x Staying without eating
Routine work and hard work make people spend a lot of time without eating, which can lead to poor performance, fatigue, discomfort and irritability. And, for Dr. Spitz, there is no need for the food fractionation to be exactly every three hours, but we should organize our feeding routine according to our schedules.
Eat at work
At work, you should organize practical and easy snacks like fruits, grains and yogurt.
Obviously, depending on each case, it can be individualized, according to your objectives, lifestyle and goals. Protein snacks containing eggs or cheese can also be interesting alternatives.
“Dry” the belly urgently!
For those who already have a healthy diet, adequate for their needs and goals of body composition, two months are enough to continue the process. But for those who are starting now and have excess abdominal fat, “drying the belly” can be a long-term goal. Each case is a different case and needs to be evaluated.
Nutrition Assessment!
Nutritionist Daiane Spitz explains that nutritional assessment is an individualized and personalized assessment. And it includes the accomplishment of anamnesis of food, evaluation of the corporal composition, of laboratory examinations, elaboration of food plan, according to the preferences, habits, necessities and objectives of the individual.
Dangers of being overweight!
Excess weight is related to numerous diseases such as cardiovascular diseases, joint diseases, diabetes, hepatic steatosis (fatty liver) and cancer. And they can and should be prevented and treated with weight control.
10 tips for 2017
1 – Set possible, achievable goals. Attaining them, establish new ones.
2 – Do a physical activity that motivates and stimulates you.
3 – Sleep well.
4 – Avoid as much stress as possible and / or discover a way to deal with stressful day-to-day life.
5 – Have a conscious, balanced and natural diet.
6 – Do not compare yourself with the other people. Individuality must always be respected.
7 – Persistence always! Acquiring a new habit takes time, it is not easy, but it is entirely possible.
8 – Do not give up! Think and direct your life in order to achieve your balance.
9 – Worry about maintaining your health, physical and mental well-being.
10 – Be happy with yourself!
Here are some juice tips and “suchas” that help weight loss:
Beet juice with apple and ginger:
Ingredients:
1 small beet
1 small apple without peel
3 ginger zest
200ml of water
Method of preparation:
Liquefy all ingredients
Pineapple, lemon, cabbage and mint juice:
Ingredients:
2 medium slices of pineapple
1 lemon
2 tablespoons chopped cabbage
Mint leaves to taste
200ml of water
Method of preparation:
Liquefy all ingredients
Suchá of hibiscus with lemon:
Ingredients:
500ml of water
2 tablespoons of hibiscus tea
Juice of 1 Tahiti lemon
3 tablespoons chopped lemon grass
Method of preparation:
1 – Prepare the tea: bring the water to boiling point. When it boils, turn off the heat and put the hibiscus tea. Leave it capped for 3 to 5 minutes.
2 – Pour the tea through a sieve and add the lemon juice. Put the tea mixture and lemon juice into a glass
For more information, contact Nutritionist Daiane Spitz www.daianespitz.com.br // Instagram: @daianespitz // Facebook: Daiane Spitz – Nutritionist
Send your questions to her and wait for the answers here!
2017 has arrived and we are together in this struggle of changing habits.
It seems difficult, but then everything becomes easier and more enjoyable, especially when we see the result in health, well-being and life! But I think it’s worth a try! The time for change has come! Do not leave it for tomorrow!
Kisses!
