Professor Yeganeh's advice Manon Khazrai

04 January 2021 - Although the holidays were more sober and subdued this year, there was certainly no lack of dinners and lunches, which left their mark on the scales. How to fix? Meanwhile let's think about change our lifestyle not only for the period of time we need to get back in shape, but to acquire habits that allow us to maintain good health throughout the year.

Here are some tricks that can help us lose the weight gained and maintain it:

1. Walk at least 150 minutes a week, then 30 minutes 5 days a week or 50 minutes 3 times a week.

2. Drink at least 2 liters of water a day, to eliminate toxins and excess liquids.

3. Reduce salt. Do not consume more than 5 g. per day, about 1 teaspoon. Flavorings and spices can be used to flavor foods.

4. Split your meals. Always start the day with a healthy breakfast.

5. Respect the portions, for example no more than 80 g. of pasta or bread or 100 g. of meat or 150 g. of fish.

6. Prefer foods based on unrefined cereals, eg. wholemeal pasta, brown rice, wholemeal or rye bread, barley, oats, buckwheat, etc.

7. Consume 5 portions of fruit and vegetables, preferably 2 of fruit and 3 of vegetables, preferably seasonal and km 0.

8. Reduce the consumption of red meats and processed meats, eggs (no more than 2 a week), fresh cheeses (1-2 times a week), prefer fish, especially the blue one rich in omega 3 fatty acids.

9. Legumes can be eaten as an alternative to protein foods of an animal nature, as they provide proteins of vegetable origin and reduce the intake of saturated fats. They have a high fiber content which modulates the absorption of sugars and fats. Furthermore, they have a low glycemic index and increase the sense of satiety.

10. Small quantities of oily dried fruit can be consumed, e.g. 8 almonds or walnuts, rich in omega 3 and 6 polyunsaturated fatty acids, antioxidants and minerals. Almonds also increase the sense of satiety.