To get in shape for the summer season, you need to control the calorie balance, monitor the amount of food and types of drinks, focus on fiber consumption, and also provide 150 minutes of physical activity per week. Anastasia Efimova, a nutritionist at Atlas clinics, told socialbites.ca about this.
“First of all, confectionery and bakery products, including added sugar, should be limited. Often people do not pay attention to the calories of sugary drinks. Packaged juices, various cocktails and yogurts, carbonated drinks – all this contains a large amount of sugar. Secondly, it is important to choose whole grains instead of regular rice, pasta and white bread: this way you will also significantly reduce the amount of fast carbohydrates,” he said.
According to the doctor, often the problem lies not only in the choice of products, but also in their quantity.
“You should choose smaller plates to avoid overeating. You can also use a measuring spoon or kitchen scale to estimate portion sizes. For better satiety, you should not be distracted by television, phone, work while eating. When a person’s attention is occupied by something else, then he can calmly eat more than necessary, ”said the doctor.
Efimova emphasized that regular physical activity should be added to proper nutrition for the best results.
“The standard recommendation for physical activity is 150 minutes per week. It is recommended to include at least two strength training sessions per week to build muscle mass. After all, the less muscle, the fewer calories the body burns. And this can lead to weight gain, ”explained the nutritionist.
For those who do not have the opportunity or desire to do sports, the doctor gave simple tips to help increase physical activity.
“You can take the stairs instead of the elevator or escalator, park farther and have to walk to your destination. And instead of meeting a friend in a cafe, go for a walk in the park, ”the doctor suggested.
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