With the advent of Christmas, food indulgences skyrocket, at a time when even healthy lifestyle habits such as physical exercise are abandoned; The latter being, along with moderation, the key to successfully overcoming this time of year and in health. The experts of the Vithas group in Andalusia, although they advise against going on a diet these days, recommend maintaining a varied and balanced food intake, as far as possible, avoiding an excess of foods high in sugar and fat Avoid and moderate. alcohol consumption.
“Knowing that losing weight requires a long-term effort, going on a diet over Christmas can be frustrating and make us feel guilty, so the most realistic and affordable thing to do would be to give yourself a meal break.” Consider maintaining weight without depriving us of enjoying the company of our loved ones,” says Dr. Alfonso Gálvez Martín, nutrition and obesity specialist at Vitas Granada.
Although the doctor is committed to moderation, especially for people with certain food-related pathologies, “in addition, disorders such as heartburn, diarrhea, toxicosis or decomposition in diabetics are aggravated on these dates.”
In this point, Dr. Diego Fernandez, Head of Endocrinology and Nutrition Services at Vithas Xanit InternacionalExcess is also said to impair the normal digestive process, at times leading to fatigue and drowsiness, besides the fact that a large meal disrupts digestion, causing heartburn or indigestion, among other symptoms.
for his part, nutritionist josé luiz esteller ortiz by withus almeriaSays the Spanish Society of Endocrinology and Nutrition has spent years remembering that Spaniards gain between two and four kilos during the Christmas season, which represents an 80 percent gain for the whole year, especially Typically appears in people who were previously overweight, because of an increase in meals with family and friends.
So Dr. Carlos Marra-López, Head of the Obesity Unit at the Hospital Vitas Málagahighlights some of the tips that we should follow for a healthy diet during these holidays, which are grouped in this diologue:
Before Meals: Plan
Plan menus and offer legumes, vegetables, and fruits (for dessert)
Maintain meal timings and avoid overeating
Don’t skip meals, avoid fasting later to compensate
Try not to snack between meals
on the table: self-control
Serve each diner their portion
eat slowly, chew your food thoroughly
Drink plenty of water, as it promotes intestinal transit
Do not abuse foods rich in sugar, fat, and reduce the consumption of products that worsen digestion: alcohol, chocolate or coffee with milk.
maintain a normal physical exercise routine
Avoid sedentary lifestyle after eating, it is advisable to take a walk after lunch or dinner.
hence, Dr. Cristóbal Morales, Endocrinology and Nutrition Specialist at Vitas Sevilla, notes as post-holiday advice that “the most important thing to do in January is to weigh yourself again and be aware of how much weight you’ve gained.” “It is at this time that we aim to return to a healthy nutritional pattern based on the Mediterranean diet, and in cases that require professional help, seek medical experts to seek integrated and personalized solutions for each issue. In addition, it is equally important to increase physical activity, get good sleep and reduce stress, which are related to being overweight”, argues the expert.