Confinement has been lethal to most people’s lifestyles. The sedentary lifestyle and the dead hours have meant that we have been eating a lot of the time, so it is normal that we have taken on a couple of kilos too much.
Believe it or not, the arrival of summer is the perfect time to get rid of those kilos that we have taken during the whole confinement. To do this, it is essential to maintain good habits and eat in a healthy and balanced way.
It is important that this is not just during the summer, as we could face an unwanted yo-yo effect and end up taking on more weight than we have lost.
In this way, it is essential to have a minimum of healthy diet, there is no need to follow restrictive diets. According to the experts, «it is impossible to maintain them» and it is better to do them at some point than to try a diet for a long time.
To achieve the desired effect what we must do is acquire healthy eating habits and maintain them over time.
Half of all citizens have gained weight in confinement
As we said before, confinement has proved fatal for the vast majority of Spaniards, who have fallen into temptation and have been leaving their weight behind, helped by sedentarism. 44.3% of Spaniards have gained weight during confinement and up to 73% have gained between one and three kilos, according to one study.
Precisely, people with obesity or overweight, are those who have gained more weight during this period led by physical inactivity and poor nutrition.
Therefore, it is essential not only to reduce these extra kilos, but also to take care of our weight on a daily basis. According to SEEDO data, in Spain, 60% of the population is overweight, and 21% is obese.
«In our country, a person with a normal weight has an 80% chance of reaching 70 years of age; however, this will be reduced to 50% if they are obese, given that the risk of premature death due to cardiovascular disease, diabetes and cancer increases considerably», assures Susana Monereo, SEEDO secretary.
Sugars and alcohol, the main causes of weight gain
These two factors are the main reasons why people gain weight. Sugars should be taken in moderation and occasionally, especially processed and baked goods, as well as sugary drinks. Even if they are sugar-free, we should avoid them because it has been proven that «people who consume this type of soda gain more weight than those who only drink water».
As for alcohol, it is more than proven that it favours the accumulation of fat in the abdominal area, and its consumption, even in moderation, is related to the increase in cardiovascular risk and cancer.
How to take care of our diet?
A good model of diet to keep us in shape is the Mediterranean diet. In it, priority is given to local products, in which water is the reference drink. This diet tries to follow a healthy and balanced diet.
SEEDO, in its nutritional recommendations for a healthy diet, recommends the consumption of fruit and vegetables, as well as cereals, legumes and potatoes; milk and yoghurt (better skimmed or low-fat); quality proteins (meat, mainly white meat, fish and eggs); nuts and olive oil as the reference fat.
Furthermore, eating well and in a healthy way is not everything, but we must accompany it with regular physical exercise. This is especially advisable for those people who have set themselves the goal of losing a lot of weight.