In this article we are going to give you some tricks to return to the fold and lose weight after the Christmas holidays. It is possible that you have spent eating and drinking last Christmas, there is no need to worry, since the important thing is what is done between Kings and Christmas Eve and not what is done between Christmas Eve and Kings.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Some tricks to lose weight after the Christmas holidays

First trick to know how to lose kilos after Christmas: Use small plates.

According to a study carried out at the University of Cambridge, using a small plate to eat and reducing the portion can help to address the problem of being overweight. According to the author, the portion sizes we eat have grown significantly in recent decades, and simply resetting what we consider to be “normal” portion sizes has a significant impact on the current obesity epidemic.

In fact, we tend to eat what is put in front of us. Now the plates and glasses are getting bigger and we eat more. Regardless of whether it is small or large, our brain registers the plate as a single unit. We propose to reduce the portion of food and drinks and eliminate large sizes such as menus and packaged foods. This makes it easier to lose weight as we have a greater feeling of satiety.

The same is true at home: serving small plates reduces the amount we eat without feeling hungry.

how much should i eat

Second trick to lose weight after the Christmas holidays: Combine macronutrients well.

Although it is difficult to establish universal recommendations, there are some general guidelines that apply to everyone. This is what the so-called Food Pyramid tries to do, a graphic representation of foods in the recommended amounts, and it is in full evolution. In fact, the Spanish Society for Social Nutrition announced its own redesign in 2017, which was controversial.

It is clear that each person has their needs according to aesthetic and performance objectives, but an acceptable starting point would be to apply the nutritional pyramid. As can be seen below, to improve health you have to have an emotionally healthy lifestyle and have an adequate energy balance depending on whether you want to lose fat or gain muscle mass.

Lifestyle

Third trick to lose weight after the Christmas holidays: Create a lifestyle.

Regardless of whether you go on a diet for after Christmas, it is important to acquire habits that allow us to maintain a good physical and health condition. The key to losing weight after the Christmas holidays and maintaining it is to be active, whether it is strength training, running, dancing… activity is the least of it as long as we are active and controlling our diet a little, giving prominence to unprocessed and rich foods. in micronutrients.

If you stick to this all year long, you won’t have to worry about losing weight after the holidays!

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

There are many comments on social media about the multiple benefits that cider vinegar can offer, and there are still indications of antibacterial effects and body fat… are they really as good as we want to believe?

Apple cider vinegar transformed into a miracle product

Apple cider vinegar is a widely used ingredient in the preparation of salads, pickles and fermented products. Acetic acid, which is highly acidic and its main component, is believed to be associated with fat burning and weight loss.

Also, vinegar and other acidic foods have an antibacterial effect due to their acidity, which is why this ingredient is often used in household preservatives to prevent the growth of bacteria and fungi.

Apple cider vinegars offer the same guarantee as other vegans, but some do, for example we usually use it for condiments, but now the consumption itself is promoted, 2 tablespoons diluted with water or carbonated water and stevia to make it feel more comfortable with all the benefits of vinegar.

Apple cider vinegar, like many other foods, offers a variety of benefits to the body, but it does not have any miraculous effects on our bodies.

But beyond all the advantages that vinegar provides, when it was nothing, it became a miraculous product. We consume only 2 tablespoons a day and vinegar does not provide many nutrients and, like other foods, it has no magical power in this poor quality diet. It is included, but the positive effects of vinegar are not perceived, but if you prefer to enjoy the benefits, it is better to include it in a balanced dietary framework.

Like many other foods, cider vinegar offers a series of benefits for the body, but it is not as miraculous as social networks believe because it does not have any miraculous power.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Some of us may have regular or occasional bad relationships with food. From time to time, in certain moments of stress or anxiety, we can transmit this stress through food, eat almost obsessively and even spoil.

For others, emotional starvation is a common strategy that not only occurs in a timely manner, but even leads to great pain. One of the symptoms of this type of diet is the loss of self-control. So you need more than that to get over it.

How to stop the ruckus

The first thing we have to achieve is to be able to recognize that we are disturbed by anxiety and emotional hunger. In addition, they must be able to recognize if it is carried out in a timely manner or if it is already installed as a habitual action and strategy.

1. Learn relaxation techniques.

In many cases, bulimia responds to moments of stress or anxiety that we cannot control, and for those of us who lack the tools, a reaction strategy that makes it easier to get rid of that feeling in time. Bring However, this is not an adaptive strategy.

For this reason, we will have to look for other more appropriate strategies that help us manage stress and anxiety, without ending up falling into binge eating and inappropriate eating patterns. they suit us better.

In each of these cases, some are widely used, such as Jacobson’s relaxation, guiding images or breathing techniques such as diaphragm and rapid relaxation. The more you practice and process these techniques, the less likely you are to be tempted in stressful situations.

2. Keep dangerous foods away from home

When we make a mess in our diet, in reality, we are more likely to do it with unhealthy foods, cakes, sweets, etc… instead of vegetables and fruits. When it comes to food as comfort for negative emotions and things that overwhelm us, it’s a good idea not to have these foods at home.

In general, we usually eat what we have at home. And while it is true that you can leave the house and buy it at that moment, the time it takes to leave the house -the effort involved- the time you spend getting to the store gives you space to settle in and others. Implement a more appropriate strategy And be aware that we can stop.

3. Look for distracting elements

Another strategy that can help us when faced with the risk of binge eating is to look for distractions. Ideally, these distractions are healthy and help fill our thinking with healthy and appropriate factors.

One of these strategies is to go out to play sports when you encounter stress or extreme desires, or to meet friends and family to participate in social activities. favorite.

4. Talk to a mental health professional.

We put it last, but reality is first and foremost of everything we can do to prevent this from being ruined by anxiety and stress.

Going to a mental health professional not only helps us to know exactly why we are going to eat as a strategy, but also gives us the right tools to avoid it. This expert will teach you how to properly protect the tools mentioned above.

And on top of that, we’ll develop plans and programs that are right for us, gradually implementing more adaptable strategies and tools based on individual needs and progress. In such a situation, the best alternative is to seek the help of an expert who can guide us and help us in the most appropriate way.

Low temperatures not only increase the presence of viruses and bacteria, but also reduce the body’s defenses and increase the risk of developing respiratory diseases. If you want to prevent the flu, these are 5 foods and 4 habits that can help you.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

5 foods to help prevent the flu

Eating a well-balanced diet with enough calories is important to prevent illnesses such as the flu, as some foods can reduce the risk of developing this condition, as described below.

green tea

Drinking hot tea can be really nice this season. Korean scientists say the antioxidant catechins, which are abundant in green tea, have antiviral effects that may reduce the risk of flu. Drinking green tea has been confirmed in a controlled human study to reduce flu infection.

It is recommended to drink 2-3 cups of green tea a day as a decoction. In this way you can accompany cakes, ice creams or other preparations.

Published on Unplash by Jade Stephens

Blue Fish

Oily or oily fish such as tuna, salmon, horse mackerel, sardines, and anchovies are an excellent source of vitamin D in winter with less exposure to sunlight. This nutrient prevents flu and plays an important role in body defense.

Similarly, oily fish is rich in Omega 3 and has an anti-inflammatory effect on our body. Therefore, the immune system is improved.

You can add oily fish through more complete dishes such as cakes, empanadas, salads, and others.

Vegetables

Beans and peanuts are good choices for adding zinc to your diet, a nutrient that helps prevent colds and flu by intervening in immune system function. However, in addition, legumes are an excellent source of fibers that have anti-inflammatory properties in our body and also help prevent a variety of respiratory disorders.

Dried or canned beans can be used in spoon dishes, fried foods, salads, and many other recipes.

agua

Fluid intake helps keep the airways clean and prevents the buildup of mucus, viruses, and other infections. Very useful to prevent dryness.

Published on Unplash by Dainis Graveris

For this reason, drink water, infusions or foods rich in liquids such as soups, creams, etc. It is of great help to prevent flu and other diseases.

Fruits and vegetables

In fruits and vegetables we not only find high water and fiber contents that are beneficial for body care, but also several compounds with outstanding immunomodulatory and anti-inflammatory functions. This can give us greater resistance to viral infections such as the flu.

Fruits and vegetables can be included in fresh pieces, salads or other very diverse preparations that allow a variety of diets.

Four healthy habits against the flu

Just as there are certain foods that help prevent the flu, there are also habits that help prevent respiratory diseases this season.

Wash your hands well

Whenever you leave the bathroom, before eating, when you leave the gym, when you enter the house, or whenever you have the opportunity, it is advisable to wash your hands to prevent any type of disease.

Published on Unplash by Armand Khoury

The flu is a disease caused by a virus that we can find in the environment and surrounding objects. Therefore, if you want to avoid transmission, it is a good practice to wash your hands frequently.

avoid cigarettes

If you want to prevent the flu, you should avoid tobacco as smoke can damage the airways and make them more vulnerable to respiratory illnesses like the flu and other infectious diseases, as shown in a study published by JAMA Internal Medicine. If so, quitting smoking can be very helpful. Also avoid exposure to cigarette smoke from others as much as possible.

Sleep well

According to Swedish scientists, lack of sleep can reduce antibodies against viral illnesses like the flu, and insomnia can increase the risk of getting sick.

Reducing stress to get a full sleep can positively affect your immune system.

Therefore, to keep your defenses in good shape, it is advisable to develop habits that help you sleep well every night.