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Sometimes we think, logically, that to go on a healthy diet or take only healthy products we are going to lose weight, or never gain. But this is not entirely true. There are many more nuances to consider. However, the perception we have in Spain of our own food, according to a recent survey, is pretty good: almost 75% of the population consider that they eat a healthy diet.
The reason or reasons for this good perception, according to respondents to this work by Aegon, is because they say that “they eat fruits and vegetables daily” and “base their diet on fresh and unprocessed products”. These are really two very good reasons to consider a diet and a healthy diet. As we know, it is important that at least between 80% and 90% of our diet is healthy and based on foods of high nutritional value and that the rest, that 10-20%, can contain foods of less quality or more superfluous.
The important thing, therefore, is regularity in our diet and not so much the occasion or the exception. However, even if we eat healthy, there are certain mistakes we make that cause us to fail in our attempt to lose weight or not gain weight..
The energy balance
Not to come just healthy, we are not going to gain weight. It is important to consider the term energy balancetico. That is, “the balance that occurs when you fatten the same energy we spend”, as explained on its official website by the Vivo Sano Foundation.
When we ingest the same thing we spend, there would be no profit or pisweight loss. Instead, when there is or we have one energy balancetico positive it’s because we have consumed more than we have spent and therefore, there would be a weight gain. Otherwise, if there is a negative balance, there is weight loss.
However, while it is important to consider this concept of energy balance (taking calories based on what we spend), there are other factors that affect when losing or gaining weight which are not mathematicspure tics, but very important nuances that would not have much to do with the calories themselves “, Laura Arranz, professor at the University of Barcelona (UB) and doctor in Alimentació i Nutrició (@lauragananutricion, on Instagram), tells EL ESPAÑOL.
Sleepy metabolism
“Not sleeping well or not having a proper rest, have some stress or high stress or have alterations in the intestinal microbiota, are three factors that can make us more likely not to lose weight or that we don’t have to lose weight anymore, even though we’re apparently taking the right calories, that is, calories based on what we spend, ”Arranz points out.
It is also important – continues this professional – to take into account the energy balance it must be valued based on nutrition and not so much on calories. It is said, the most important thing is the quality of our food and that we are taking and ingesting the supply of proper and necessary nutrients for our body and organism to function properly.
“There are diets that limit the number of calories and yet the person does not lose weight. This is because the metabolism is asleep or blocked and what you need is nutritional content for it to be active and the body reacts correctly, “explains this expert.
Eat relaxed
Also in the health products or foods that we have to take regularly – both daily and weekly – to carry out a healthy diet, it is important to control the amounts we take. For example, follow the Harvard set method or use the famous hand method, that is, using our own hand as a method of measurement. However, although it is important to follow the quantity control recommendations, “It is also essential to listen to our body, we know ourselves, because we each have a different level of satiety, “says Arranz.
Other interesting factors that we must take into account have to do with the schedules and the way we eat. That is, a mistake we make has to do with the poor scheduling of our meals, so “it’s key to have a good routine of schedules, which are constant and better early than late, while trying to put a few carbs in the dinner, if we want to lose weight,” says Arranz. And on the other hand, “it is important to eat in a relaxed way and chewing slowly (so we will also be able to control more the amounts of what we eat) and eat calmly, disconnecting from everything else,” he added.
And lastly, of course, regular physical exercise should not be emphasized y avoid sedentary lifestyle, which is essential for our lives in general and for, according to everything discussed in this article, we will achieve our goal of not gaining weight, still commenting healthy.