EXERCISE How to get a flat stomach even if you are very lazy
ABDOMINALS Tuck in your belly or walk upright: which is the best option?
At certain times of the summer, even people with a slim constitution, when they look in the mirror, see how
a tummy appears
similar to that of the first months of pregnancy.
Other people, aware of having a few extra kilos, but who generally feel fine, at this time of year, nevertheless, feel
discomfort from swelling
.
It's that same feeling you get when you drink a lot of fluids, filling your gut, but you're still thirsty.
Why it happens?
"The feeling of
abdominal distention
is one of the most common discomforts during the vacation period," says Dr. Bertina Ferrández, medical director of Nutrendo and member of Top Doctors.
High temperatures, she assures, increase the amount of extracellular water, "which causes fluid retention, swelling appearing in the abdomen, legs, wrists...".
BAD DECISIONS
When it comes to food, it is difficult to enter into a virtuous circle that makes us feel better.Gtres
Mónica Barreal, nutritionist and expert in healthy cooking, points out that when we get out of the routine,
the lack of schedules
in the intakes makes us go from spending many hours fasting (without eating) to overeating with very copious meals.
Summer is
a very social time
, and "a lot of blame" for our bad decisions is due to the circumstances and environments that surround us.
It is the most emotional hunger.
"On vacations we usually opt for options that are very rich in fat, sugar and salt, such as ultra-processed foods and dairy desserts," she warns.
Dr. Fernández agrees: "Specifically, we increase the frequency of meals outside the home, which leads us to consume
more carbonated drinks and foods with more fat, salt and sugar.
In addition, during our vacations we have different schedules than which interferes with our digestive system," he insists.
In addition, the experts point out,
"as there is less fiber consumption, constipation may appear"
, causing more swelling, especially for psychological reasons when we miss our bathroom.
CAUSES OF SWELLING
On vacation we have different schedules than usual, which interferes with our digestive system, and we can suffer from constipation.Shutterstock
The most frequent reasons, according to nutritionist Mónica Barreal, can be listed as follows:
Eat very quickly
and without paying attention to chewing.
Increase the consumption of products
rich in free sugars
and lactose, such as ice cream.
Increase the consumption of alcohol and soft drinks.
We eat
more pre-cooked
and ultra-processed dishes that are high in salt, fat and/or sugar, such as pizzas, hamburgers and sausages.
People go out more to drink and eat outside the home
.
Also, instead of choosing healthy options, the tapas you get are usually very rich in fats, starches and/or refined grains.
For example, Russian salad, patatas bravas or chips, dumplings, sausage, etc.
TIPS TO REMEDY IT
Replacing soft drinks and alcohol with iced infusions will reduce your swelling.Gthree
"Establish a meal
planning
according to the place where we are going to be on vacation to be able to make
a purchase appropriate
to it," slides Barreal.
It is convenient that we go to that purchase without being hungry, so as not to fill the cart with bad products that will tempt us but will not do us any good.
This is a
key moment to achieve
the purpose of eating better.
If you are ravenously hungry you will buy much more than you need.
"
Chew food well
and try not to speak with your mouth full so as not to swallow too much air," says the nutritionist.
According to some studies, for example the one carried out at the University of Iowa (United States)
, snacks should be chewed up to 40 times
because it reduces the amount we eat and decreases hunger.
The lack of chewing when eating is more or less directly related to obesity, diabetes or cardiovascular accidents.
"
Replace soft drinks and alcohol
with infusions with ice, water with lemon and cucumber or a 0.0 beer," advises Barreal.
Small decisions lead us to the desired adherence.
For example, someone who drinks three Coca-Colas and it will cost more to switch to none can at least switch to Light or Zero, which, at least, do not have sugar.
"Do not lose the good habits that we have maintained throughout the year," recommends Fernández.
That is, try to prioritize the consumption of fruit and vegetables, drink two liters of water a day, moderate alcohol consumption, eat the recommended daily amounts of fiber and regularly
practice physical exercise
.
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