Birthdays, weddings, meetings with girlfriends: there is always the perfect excuse to "sin" and give up the diet. Once a year won't hurt; but when excuses are repeated, it can be fraught with extra pounds.
It is important to remember that if you still ate too much, do not be upset, and do not make yourself guilty - this is already in the past. Now the most important thing is to get back on the path of healthy eating,
To avoid falling into the trap of overeating, Spanish nutritionists Adriana Echandi and Jessica Suarez share some tips to help you eat healthy without the extra effort.
1. Beware of falling into the trap of food cravings. Try to identify when you really feel hungry, or when you are eating out of anxiety. Your body knows how to signal you when you overeat, don't go to that limit, watch the portions of what you eat.
2. Drink more water. Drinking enough water throughout the day will help you control your hunger and food cravings. In hot weather, the body needs more fluid. A tasty and practical option is to prepare water flavored with mint, cucumber or fruit and sweeten it with a sugar substitute.
3. Reduce your sugar intake. When choosing foods, look for alternatives to avoid eating a lot of sugar. Give preference to water over sugary drinks, sweeten desserts, drinks that you prepare with a sweetener. Keep in mind that your daily serving of fruit also contains a serving of sugar.
4. Watch your digestion. Remember to include high fiber foods, vegetables and fruits in your diet. Avoid processed foods, fast food, or carbonated drinks.
5. Compensate for "special" meals. If you know that during one of the meals you will eat more than you need, or this portion will be larger, alternate the meal with a lighter portion or foods next time.
For example, if you have a special lunch and don't want to limit yourself, have dinner with something light, like a salad.
6. Increase your intake of fruits and vegetables. This is the most basic nutritional recommendation and still costs most people the most. It is recommended to consume 5 servings daily: 3 fruits (for breakfast and afternoon snack) and 2 vegetables (for lunch and dinner) or vice versa, 2 fruits and 3 vegetables.
Adequate intake of these two food groups gives us the water and fiber we need to maintain a proper digestive process, which usually slows down after overeating.
7. Don't skip meals. Try to follow the three main meal modes and include snacks. Set the order and time of eating. On holidays or weekends, when the daily routine changes and we usually get up later, do not skip breakfast.
8. Beware of alcohol. Remember that alcoholic drinks are high in fat and sugar. Eating them in excess will cause your body to store them as fat.
9. Reduce the amount of flour. When we consume a lot of flour, one part of it is used for energy, and the other part is used for the storage of glycogen and fat (the latter, of course, with an excess of calories), glycogen also stores water and causes bloating and a feeling of fullness. In addition, many processed flours are high in sodium.
10. Eat smart. Choose wisely what you eat, prefer to prepare recipes with healthier ingredients.
The general recipe for fighting overeating is very simple: eat wisely, choose what you eat wisely, prioritize healthier ingredients when cooking, eat the right portions, and remember your habits of exercising, resting, eating right, and drinking more water. Undoubtedly, you can take care of your health and at the same time have fun.