Summer is here and that essentially means beach trips and less clothes. It is the time when we all want to get rid of those extra pounds and rejuvenate our appearance. So, this summer, let's lay the foundations for a healthier diet and more exercise, following some basic rules, which will gradually give us the desired results.
- Do not miss main meals of breakfast, lunch, dinner.
- Reduce vegetable and animal fats, hence the intake of calories and the rise of "bad" LDL cholesterol.
- Increase the consumption of fish, especially fatty fish (sardines, anchovies, sea bream) that contain omega-3 fatty acids, beneficial for heart function.
- Prefer light dairy and cheese products (1.5-2% and up to 15% fat respectively), as well as lean meats.
- Choose fresh and seasonal vegetables. We prefer dark colors, as they contain more nutrients than lighter colors. Lettuce, spinach, broccoli, cauliflower, Brussels sprouts, contain vitamins A, C, E, folic acid, minerals including calcium and iron, etc.
- Consume lots of fruits, which are rich in fiber, vitamins and minerals. With these we replace the simple sugars, which increase the caloric intake.
- Eat legumes 1-2 times a week and enrich your diet with fiber (e.g. bread and whole grains). These foods reduce the absorption of cholesterol and regulate blood sugar.
- Increase the intake of non-caloric fluids, e.g. water, soda, as due to the increased temperature and more intense sweating, we have to make up for the loss of fluids and electrolytes. The risk of dehydration, especially in vulnerable groups (children, the elderly, pregnant women) is high.
- Pay attention to the consumption of alcoholic beverages as they contain calories (7 kcal per gram) that are stored as fat. We prefer the lowest in alcoholic beverages (e.g. wine or beer).
- Half an hour of moderate aerobic exercise is considered sufficient to maintain our good health and maintain a low weight. We even take advantage of the time on the beach by swimming or playing beach rackets or volleyball.
