Dr. Emma Balsimelli, Nutritionist

Dr. to Emma Balsimelli

It is true that we do not get fat from Christmas to New Year, but from New Year to Christmas, but we must be very careful because it is estimated that during the holidays we can increase about 2 kg up to 4 kg. Only a few manage to gain only 1 kg more than the last "pre-holiday" weight control. On the other hand, by averaging the extra calories consumed each day during the holidays than usual, you can easily reach 1.500 kcal more per day. So, how can we not gain extra pounds without going from panettone slices to a "sad" salad? Here are the most common mistakes ...

Not eating enough legumes

Legumes allow you to give a prolonged sense of satiety with a low calorie content. To lose weight effectively it is necessary to affect the fat mass without penalizing the muscle mass.

Skip breakfast

Having breakfast allows your metabolism, which slowed down during the night, to return to its normal rhythm earlier and get back to burning fat faster.

Don't check the quantities̀

Portion control is the foundation of any balanced diet. Always make sure that the portions correspond to the hunger you feel.

Eating on your feet hastily without chewing enough

Some people have a habit of eating standing up. There is nothing more wrong for anyone who wants to lose weight. It is always advisable to take the right time to eat, in order to promote digestion, and do it while seated without distractions such as reading, radio or television.

Not getting enough sleep

Getting seven to eight hours of sleep a day is extremely important, especially if you are trying to lose weight. Sleep restores the right energy levels in your body and regulates the production of hormones that regulate hunger and satiety.

Be misled by low-fat foods

Low-calorie, low-fat foods can be deceiving, as they are high in chemical additives, sugar or sodium to compensate for the lack of flavor resulting from the removal of fat. Furthermore, the fact that they are “light” leads to overdoing the portions to achieve the right sense of satietỳ, thus nullifying the benefits that it was assumed to be able to obtain from their consumption.

Not eating enough vegetables

Eating five to seven servings a day of fruit and vegetables is important for the health of all of us, but for those who want to lose weight it becomes of fundamental importance. Green light for all local and seasonal fruit and vegetables! In fact, the fibers make you feel full for longer and keep the gastrointestinal system in full efficiency, allowing the body to better dispose of all toxins, and contain the key vitamins for health.

Not getting enough physical activity

A walk three times a week for at least 40 minutes is ideal.

Enjoy your meal and Happy New Year from Emma Balsimelli, nutritionist!