40% of the population gets fat during the summer
One in four people use pareo and / or wide clothing to disguise and 16% prefer not to go down to the beach or the pool when there are many people 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's time to take out the swimsuit, which for many is a real headache. This is demonstrated by a social study prepared by Laboratorios Farmacéuticos Rovi, 'Reflections on food and health in the Spanish population', which states that one third of the respondents avoid wearing daring clothes, one in four uses pareo and / or wide clothing to hide 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 the 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 'The Zone'. He explains that "it is not a diet in itself but a very healthy lifestyle that will allow us live better, healthier and without getting fat"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 the excess of 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 fats and trans fats
- Cereals
- Fatty and very cured cheeses
- Butter and cream
- Sausages
- Sugary soft drinks
- 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
What habits make us fat?
All this explains that 40% of Spaniards get fat during the summer: one in three respondents says win between 1 and 3 kilos. Besides the intake of alcoholic beverages (17%), the main cause of this weight gain is found in the "pecking" between hours (14%): "When you peck you eat too many carbohydrates which will cause us to 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 an excess of calories, insulin is triggered and fat accumulation and increased inflammation are favored. "
Tips to facilitate weight loss
Dr. Jiménez, expert in nutrition, presents us with two pillars essential to be able to carry a healthy lifestyle this summer:
1. First, the polyphenols, which are the substances that give color to fruits and vegetables: "they have important antioxidant properties, improve our immunity and thanks to them we will need fewer calories to achieve a high level of physical and mental energy."
2. Secondly, we must try to achieve 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 related diseases. Many foods contain omega-6, so include a lot of blue fish in your diet as a contribution of omega-3.
Immaculate Mansilla
