How to get back in shape after the summer
After the summer holidays spent without worries and without too much attention to the diet, the time has come to return to the commitments and rhythms of everyday life. How to do this if not purifying your body and filling up with new energy? Take advantage of the coming season to take our instructions with the right calm and dedicate yourself to a deep purification and renewal to cultivate and maintain throughout the year.
A little anticipation: follow a healthy diet and ... don't take an example from her!
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Treat yourself to long walks or bike rides and, perhaps, some exercise to do comfortably at home. Walk at least an hour a day 2 or 3 times a week and, when you feel particularly energetic, take a run that, in the same amount of time, will burn you almost double the calories. , use weights, which maintain muscle tone, and choose exercises that involve multiple areas of the body and thus force it to burn more calories, while increasing its strength, coordination and balance.
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Eat healthy, and raw
Fruits and vegetables are your greatest allies to detoxify the body and fully recover a perfect shape! Even better if eaten raw: the raw food diet consists of a diet that aims to preserve the thermolabile nutrients such as vitamins and antioxidants. We advise you to follow it only for the days necessary to purify your body, as abusing raw foods can cause abdominal tension and bloating.
The fruit to be preferred is the one rich in vitamin C, namely kiwi, papaya, citrus fruit, berries, apple, pineapple and watermelon. The most suitable vegetables are, instead: artichoke, chicory, radicchio, endive, cabbage, red peppers and lettuce.
The other great allies of your form are:
- cereals, rich in minerals, proteins and vitamins. Prefer whole grains (brown rice, oats and wholemeal bread) containing fiber useful for expelling waste.
- Fish, a protein food rich in essential anti-inflammatory and anti-stress fatty acids. The fish, especially the blue one, is also easy to digest and low in fat, therefore also ideal for the figure.
- Spices, in particular coriander and chilli, help cleanse the body of metals that are deposited in internal tissues, such as mercury, arsenic and lead, and contribute to proper carbohydrate metabolism.
- Good fats, such as the omega-3s found in sardines, salmon, trout, olive oil, peanut butter and walnuts.
Never forget the water
Never forget to drink water! And, on the contrary, forget about alcoholic, carbonated and sugary drinks that raise your blood sugar and do not act in favor of the purification your body needs.
As you will already know, you should drink at least 1 and a half liters of water a day to get rid of waste and toxins, especially thanks to the glass of warm water as soon as you wake up, and, if you do physical activity, to promote the development of muscle mass, consisting of especially water. Water at room temperature is preferable even in summer.
Other useful liquids to purify are: green tea, grapefruit, apple, blueberry and carrot juices, a panacea for the liver, and detox water, which you can easily prepare at home by leaving fruit and vegetables to infuse in cold water. for at least 5 or 6 hours. In this way the foods you have chosen, among those we recommended before and better if organic, will release the vitamins, mineral salts and antioxidants they contain. You can also add spices, such as cinnamon and ginger, or herbs such as sage, rosemary and mint. Enjoying flavourful water can be a good way to get used to drinking more of it!
If you can, also try to limit coffee to one a day for a while to keep acidosis away.
Less white on your table
Limit the consumption of white foods, i.e. salt, sugar, cow's milk, margarine and refined flour:
- white salt can be replaced by whole salts (Himalayan rose, Atlantic gray, Pacific red and Hawaiian black): they immediately give flavor and are a source of invigorating minerals.
- Instead of white sugar you can use cane sugar or, better still, honey and maple syrup, excellent weapons against fat, abdominal swelling, water retention and cellulite.
- Milk is among the triggers of gastric acidity, inflammatory and cardiovascular diseases and overweight. Alternatively, we offer lactose-free milk or vegetable drinks based on oats, rice and almonds.
- Refined flours, unlike wholemeal ones, worsen constipation, increase water retention and certainly do not help you lose weight. So it would be appropriate to control oneself with the consumption of bread, pasta and various sweets that derive from it.
- Margarine is not a natural food, but is a product based on industrially treated vegetable oils with various additives: the result is a high content of saturated fats that are harmful to the body. Among the fats present in margarine, the much discussed palm oil also often appears. For your recipes, choose vegetable oils such as extra virgin olive oil or sunflower seeds.
Lead a regular life
After a wild summer, made up of small hours, snacks of all kinds at any time, a few too many drinks and, in general, a little careless personal care, it's time to get back on track. How to structure the day then?
- Get up early every morning, regardless of whether you have to go to the office or not. If you have to go out, make sure you have the right time to relax and enjoy breakfast and the start of the day.
- Walk to work or get off the tram a few stops earlier. This way you take the opportunity to do some of the weekly training you need, without major sacrifices.
- Make yourself a healthy lunch and, above all, have lunch at the right time!
- Snacks during the day are allowed, indeed recommended, only if they are based on fruit.
- 2 or 3 times a week walk a little more on your way home from work or go to work out at home or in the gym, preferably before dinner, to allow yourself to relax afterwards.
- Take a shower listening to music: it helps you get into the right mood to disconnect and free yourself from the thoughts of the day.
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- Don't dine too late and avoid sleep-inhibiting foods, such as chocolate, tea and coffee.
- Do not study, work or use the PC in bed: it will not help the quality of your rest. Relax with a book, not an ebook, a good movie or something restful.
- Try to go to sleep at the same time every night, between ten and one, making sure to rest between 7 and 8 hours a night. Night rest guarantees recovery and promotes the production of pro-slimming hormones.
And if you need a few more tips to get back in shape in an alternative way ...
