To avoid being overweight at the end of the summer holidays, a few tips should be applied: eat everything without excess, drink two liters of water a day, sleep well… without forgetting to have fun.
- Digestive walking, hydration and sleep will allow you not to gain too much weight.
- You have to take advantage of everything, but in reasonable quantities.
We must take advantage ! Especially after the past year and a half of health crisis, this formula must be the key word for these summer holidays. But be careful that the calorie addition is not too salty… Family meals, aperitifs with friends, travel, changes in the rhythm of getting up and going to bed… All these moments can put the body to the test, create imbalances and disorders such as diarrhea, constipation, gastric reflux or weight gain.
Eat everything but in reasonable quantities
Some vacationers believe that daytime activities – hiking, swimming and other outdoor excursions – compensate for overeating. True, but to a certain extent. Recall that the amount of calories an adult needs each day is between 2400 and 2600 calories for a man and 1800 to 2200 calories for a woman. Weight gain occurs when daily intake exceeds this average. Which can happen very quickly!
Let’s take 100 gram rations to calculate the intake: 270 calories for baguette bread, between 400 and 500 calories for sausage, around 150 calories for crisps, 370 for Emmental cheese, etc. A classic hamburger represents between 250 and 300 calories, to which you often have to add a portion of fries: 365 calories for 117 grams! While one hour of walking will only allow you to burn 213 calories! The imbalance of the caloric balance is therefore quick to reach. But since it’s the holidays, you have to have fun! Do not apply food restrictions but simply try not to overdo it: eat a bit of everything, in reasonable quantities!
A digestive walk so as not to store calories in fat
Imposing a small physical exercise routine can also help you not gain too much weight during this holiday. After each meal, you can take a digestive walk – at least 10 minutes – so that the calories ingested do not turn into fat, especially for the evening meal. On the other hand, to burn calories, the ideal is to do a sports session – gentle because it’s still the holidays! – in the morning, before breakfast. The body eliminates more easily when it is fasting. And, of course, if you want to do a little more sport during the day, don’t deprive yourself! Prefer, for example, walks or bike rides to get to the places of your summer activities, rather than transport or the car. Last advice, also valid outside holidays: avoid the elevators when possible and take the stairs. Combined, all these little habits will allow you to be more active and burn more calories!
Drink two liters of water a day and avoid sugary drinks
On the drink side, alcohol is obviously to be consumed in moderation, for health first of all, but also because these drinks are caloric. A 150 milliliter glass of red wine, for example, contains 125 calories. During aperitifs or watered meals, do not forget to drink water to compensate for the dehydration caused by alcohol. In total, throughout the day, it is advisable to drink at least two liters of water – especially when your vacation spot is in a hot area – this hydrates the body, reduces the feeling of hunger, helps digestion and intestinal transit. Please note that tea or flavored drinks do not count towards these two litres. Besides, another advice: avoid sodas and industrial fruit juices which contain a lot of sugars, without providing interesting nutrients for the body.
Finally, the last essential element to limit weight gain is sleep. As much as possible, you should try to keep the same sunrise and sunset times as usual. And if that’s not enough, you can of course take an afternoon nap, but no longer than 20 minutes!
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