40% of the population gets fat during the summer

One in four people wear pareo and / or wide clothing to hide and 16% prefer not to go down to the beach or the pool when there are many people to avoid the look of other people. We recommend following the advice of the nutritionist Sagrario Jiménez: "You have to accept yourself and, at the same time, rethink changing what negatively conditions or bothers us."

The clothes in summer

In summer it is time to take off the swimsuit, which for many is a real headache. This is shown by a social study by Rovi Pharmaceutical Laboratories, 'Reflections on nutrition and health in the Spanish population', which states that one third of respondents avoid putting on daring clothes, one in four uses pareo and / or wide clothing to disguise and 16% prefer not to go down to the beach or the pool when there is a lot of people to avoid the look of other people. On the other hand, if they were in shape, they would put on another type of clothing that was tighter or shorter (65%), they would stay in bathing clothes without so much embarrassment (44%), they would be more daring when it comes to flirting (19%) and they would even consider going to a nude beach (9%).


The problem of weight in summer

The other great complex at the time of putting the swimsuit has to do with the excess of weight. Who has not heard or has gotten to work with the so-called "bikini operation". In this sense, the same study ('Reflections on food and health in the Spanish population') states that 36% of Spaniards confess that they make some type of express diet before summer arrives. Experts warn that "with these diets lose muscle mass and fluids, do not lose weight from fat, which is what is left over, so when you return to eat 'normal' the kilos are recovered very quickly and they release intermediate metabolites that are toxic to some organs. "


The "Zone" Diet: what to eat and what not this summer

Dr. Sagrario Jiménez recommends following a healthy eating style called 'La Zona'. He explains that "it is not a diet in itself but a very healthy lifestyle that will allow us to live better, healthier and without getting fatter". This method is based on the ginesta of carbohydrates, proteins and fats in the caloric ratio 40-30-30 respectively, which, together with the contribution of omega 3 fatty acids and polyphenols, helps not only to eliminate excess accumulated fat , but to delay aging and improve physical and mental performance.

Foods that reduce or avoid:

Refined carbohydrates such as rice, pasta, bread, pizza or potatoes

Foods rich in saturated fat and trans fat

Cereals

Fatty and very cured cheese

Butter and cream

Sausages

Sugary sodas


Sweets

Other fried

Recommended foods:

Whole-grain foods

Foods rich in fat of vegetable origin or coming from virgin olive oil, avocado or nuts

Fruits and vegetables

Blue fish (rich in omega 3)

What habits make us fat?

All this explains that 40% of Spaniards grow fat during the summer: one in three respondents say they earn between 1 and 3 kilos. In addition to the intake of alcoholic beverages (17%), the main cause of this weight gain is found in the "snack" between meals (14%): "when you peck you eat too many carbohydrates which will make we enter a vicious circle that will incite us to eat without stopping and from which it is not easy to escape, with this behavior we ingest excess calories, insulin is triggered and the accumulation of fat and the increase of inflammation is favored ".

Tips to facilitate weight loss

Dr. Jiménez, expert in nutrition, presents two fundamental pillars to be able to lead a healthy lifestyle this summer:

1. First, polyphenols, which are the substances that give color to fruits and vegetables: "they have important antioxidant properties, they improve our immunity and thanks to them we will need fewer calories to achieve a high level of physical energy and mental".

2. Secondly, we must try to reach a balance between omega-6 fatty acids and omega-3 fatty acids, which will help us reduce excess fat and have a lower risk of obesity, diabetes and other diseases related Many foods contain omega-6, so include a lot of blue fish in your diet as a contribution of omega-3.

Video: Examples of body fat percentages | BODY FAT % 101


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