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May advances and the moment summer and bikini is getting closer. And yes, the ideal is to take care of yourself throughout the year, with healthy habits that make us feel good on the inside so that it is reflected on the outside. But if this has not been the case, there is still time to get in shape in an express way.

The keys to making the formula work is to combine a good diet with some exercise and put into practice some healthy tips to avoid hunger attacks and get used to eating the right amounts. "As a healthy loss, it is recommended to lose between half a kilo and a kilo of fat (which does not always equal weight) a week," explains the Nutrition team of the Medical Option Clinic.

And if a particular area resists, nothing like resorting to an aesthetic treatment to eliminate localized fat and improve the appearance of the skin. In this case, as soon as possible because time in these cases plays against when the heat arrives. Started.

5 tips to prepare the body

The basis of our summer plan is to take special care of our diet and adopt healthier habits. Nutritionist Elisa Blázquez summarizes it in these five basic tips that help prepare your body on the inside so that it is noticeable on the outside. And he advises starting by listening to your body.

  • Purify with vegetables. The vegetable is the great ally at this time, because in addition to providing prebiotics to have a healthy intestine, it hydrates us. It is preferable to consume whole vegetables, with all their fiber, and avoid juices. Start the day by putting fresh fruit at breakfast, accompany the meal with salad and protein and incorporate steamed vegetables or creams at night.
  • Dinner early and light. Advance the dinner schedule and propose to do it three hours before going to bed. The perfect dinner is a unique dish that contains a garnish of vegetables and an easily digestible protein, such as egg and fish. Prepare them lightly: baked, steamed, grilled or papillote. Avoid bread, desserts and snacks around dinner, and try to leave 12 hours of fasting between your dinner and breakfast.
  • Incorporate prebiotics and probiotics. Our gut is populated by millions of bacteria that need to be taken care of. The consumption of fermented foods with a probiotic effect, such as Kombucha, miso, yogurt or kefir, is essential to strengthen intestinal diversity.
  • Hydrate. At this time it is good that you drink more water, but get used to doing it between meals, so that you do not swell. If it costs you, prepare a homemade lemonade or a thermos of infusion or cold rooibos tea with a little lemon and go taking them during the day. Hydration helps us feel lighter and more vital. Ideally, drink between six and eight glasses of water a day.
  • Avoid sugar and ultra-processed foods. Try to eliminate refined sugar from the diet; White is inflammatory. Ultra-processed foods are poor in nutrients and with a large amount of additives, trans fats and sugar. All this gradually unbalances our microbiota and our intestinal ecosystem. And it takes its toll. "If you frequently feel bloated, with gastric discomfort or with alterations in intestinal transit, it is advisable to go to a nutritionist who studies your intestinal microbiota and gives you the guidelines to help you strengthen it," advises Elisa Blázquez.

    • The four salads of Ariadne Artiles

    The Canarian model Ariadne Artiles.GTRES

    The Canarian model Ariadne Artiles prepares her summer operation with healthy tips that are based on practicing physical exercise, drinking at least two liters of water a day and including in her diet a large amount of fruits, vegetables, red fruits and depurative juices that provide vitamins and antioxidants.

    In addition, opt for salads for lunch, "perfect to take to work or to the beach and very easy to make," says the model. Among his favorites, the Caesar, the jacket, the spinach, the mushrooms and the avocado. And these are their recipes:

    • Caesar salad: chicken, spinach, egg, drink and toast. A little chopped cheese (choose to taste) and Caesar sauce.
    • Avocado, tomato and soft cheese
    • Spinach, chicken, avocado, mushrooms, artichoke, oil and vinegar
    • Campera with boiled potatoes, carrot, hard-boiled egg, tuna and oil sauce with chopped onion.
    • Mushroom salad: they are left for an hour in water so that the soil is well removed and put on a plate laminated. Add lemon, salt and to the fridge. When the mushroom soaks in the lemon it is delicious.

    How to Control Hunger

    The Nutrition and Dietetics Unit of Clínica Opción Médica, points out these tips to control hunger and not overeat. If you follow them systemically, you will eat everything without getting fat:

    • Involve the family in the meals, they must know perfectly the effort we are making, therefore, they should not have to consume tentative products in front of us.
    • Create a healthy environment, in the fridge have to predominate fruits and vegetables.
    • Eat consciously, you have to dedicate time to food so that our body does not seek intake in a short time.
    • Avoid boredom, an entertaining person will not be hungry.
    • Use dessert dishes with the aim of eating less. Eat on a small plate, so you meet the expectation of seeing a full plate and you are not left with the feeling of having eaten little.
    • Chew each bite well, thus promoting the feeling of fullness and ensuring a lighter digestion.
    • Avoid technological distractions as they favor faster food intake.
    • You have to eat at least 20 minutes to give time to activate the satiety hormone. You have to lengthen the meal so that the brain picks up the satiety signal.

    The importance of physical exercise

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    "To achieve the desired results, in addition to following these tips, it is essential that you maintain a physical activity routine; take out at least three hours a week to stay active, exercise your strength and get your heart working," advises Elisa Blázquez.

    As the goal is to burn calories quickly, "you must perform an aerobic exercise that you like, so you will not give up (running, cycling, swimming ...)", adds Mireia Tomás, Bachelor of Science in Physical Activity and Sport of Clínica Opción Médica. "The ideal is to do it 4 to 5 days a week for a minimum of 30 minutes since from that time is when the fat dressings begin to burn."

    After the aerobic routine, you have to perform anaerobic exercises, that is, those that require an effort for a short period of time, "prioritizing those that work the area you want to improve," advises Mireia Tomás. "And it ends with stretching to avoid injury and stiffness after exercising. In addition, it generates good feelings and has emotional benefits."

    One more detail: aerobic and anaerobic exercises must be different every day, both the typology and their duration (exercise time and rest time) since "the muscles get used to the movements, become more efficient and consume less energy, therefore, the burning of calories decreases if we always perform the same routine", affirms the personal trainer of Clínica Opción Médica.

    Aesthetic treatments to the rescue

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    When the most conflictive areas resist diet, exercise and healthy habits, there is still an option: resort to the help of aesthetic treatments. Some are performed in the cabin with the latest massage techniques and specific products against fat accumulation, cellulite and orange peel; others require an operating room. These are some of the most demanded, according to the specialists of Clínica Opción Médica.

    • Demolipectomy. It is a plastic surgery technique that removes fat and excess skin, while stretching and correcting muscle flaccidity. It is especially indicated to reduce the volume of the abdominal area, waist, legs and arms.
    • Liposuction. Ultrasonic or normal, it is a very effective body contouring technique. Based on the elimination of localized fat accumulations, it is ideal for those who are slightly overweight located in some area of the body. The effects are permanent because with healthy habits the extracted fat does not reproduce again. Sculpt large areas, such as the abdomen or legs, and small areas, such as the jowls and ankles.
    • Wave. With high frequency electromagnetic waves decreases volume, improves cellulite and eliminates flaccidity of the treated area. The waves accelerate the metabolism of fat cells and reduce localized fat deposits safely, effectively and non-invasively.
    • Mesotherapy. Prevents and attenuates cellulite and orange peel through very superficial microinjections. It is ideal for delaying aging, improving flaccidity and revitalizing the treated area.
    • Fitness

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