• Five minutes of GAP is enough to tone and define buttocks, abdomen and legs in a month

66% of Spaniards consider that their current state of

physical

health

is good or very good, according to the conclusions of a macro-survey by the science and technology company

Merck

, that is, the pandemic does not seem to have taken too much toll on them. Something that can change in just a few months because, with

Christmas

in sight - everything indicates that the first in the old way, without

restrictions

and with more desire than ever to enjoy it -, the perception of our physical state can change radically.

You lunches, dinners with friends, family celebrations ... what body can become immune to a continuous

mood

to

party

?

One that prepares to overcome

excesses

without taking their toll.

The key to overcome with flying colors, and without being noticed, the

celebrations

, fatigue, the stress of shopping and, above all, the abuse of food and drink lies in following some fitness tips now.

What the

experts

reveal to us

.

What not to eat to avoid gaining weight at Christmas

The list can be very long, but it basically comes down to two large groups:

sugars

and processed foods.

"It is essential to eliminate

refined

flours

, ultra-processed

flours

, soft drinks and sugars

from the diet

," says

Mateo Auñón

, nutritional advisor for Yummy Sweets.

To do this, he chooses non-packaged products and, if they are, "learn to look at the ingredients on their label to avoid

additives

and control the amount of salt and

fat,

" he explains.

As for sugar, it provides "calories without nutritional contribution and its high intake is directly linked to weight gain," says the expert.

A broth to maintain our weight at Christmas

Some binges are unavoidable.

So that those days do not take their toll on you, it is best to compensate the

calorie

intake by

substituting one of the meals of the day for a lighter but healthier one.

The best, a homemade broth without fat and full of vitamins that helps to

detoxify

the body or a vegetable smoothie.

Damien Carbonnier,

co-author of the book

'MiAyuno'

(Publishing platform), explains which ingredients to mix: 1 carrot, 1 apple, 200 g.

spinach, 1 lemon and a little ginger.

Tips to prevent weight gain

There are no magic formulas, but there are some things to keep in mind.

The

experts

of Olimfit the key point: to

continue looking after our

diet

and maintain as far as possible our routine

exercise

.

To make it easier, they offer eight tips that will allow us to emerge completely unscathed from the next few weeks:

  • Home training.

    Exercising with your own body weight is incredibly effective, so if you have an uphill climb at Christmas time, approaching a gym is nothing more effective than doing some quick workouts at home, with tailored routines and no schedules.

  • Walk more.

    It's easy, it's free, and you can do it almost anytime, anywhere.

    Set a goal of minimum steps per day.

    How many?

    The World Health Organization (WHO) recommends at least 10,000 a day, but there is no magic number, the more the merrier.

  • Focus on secondary activities.

    If you don't have time for your usual routines, focus on 'day to day' physical activity.

    Include things like walking to the bus, taking the stairs, or carrying groceries.

    It is about leading an active life and these types of exercises help to keep us well and not gain weight without realizing it.

  • Get up from the chair.

    Binge eating also involves spending a lot of time sitting, try to break up those periods with a little movement between them.

    For example, with a quick exercise routine when we get home or taking a long walk out of the restaurant.

  • Turn up the intensity.

    Visits, social events, shopping ... Christmas can be a stressful period that leaves us little free time to exercise.

    But instead of skipping it entirely, try shortening the workout and increasing the intensity.

    HIIT training has many benefits, both physical and mental, and it doesn't take that long to get results.

  • Try new ways to move.

    Sometimes a change may be necessary.

    Take a break from your usual classes and routines and try new ones - how about some dance sessions? -;

    it will be as good as a vacation.

  • Don't beat yourself up.

    Be kind to yourself and indulge yourself, this time of year is what it takes.

    The trick so that it does not weigh is to compensate it with a little more exercise.

  • Ask for help.

    If you are new to exercise and need advice, ask for it and be advised by the coaches.

    An expert will help you start moving more safely.

    • According to the criteria of The Trust Project

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