A healthy lifestyle has nothing to do with dieting. A "diet" as we know it today has a beginning and an end, as it is not sustainable over time. However, a balanced, nutrient-rich diet can and should be maintained over time.
So even though the warmer weather is coming and you might be worried about looking great, don't make the mistake of going on a "diet." There are no miracle, short-term diets, and losing weight at all costs isn't healthy. Very restrictive diets end up having the opposite effect, and when you return to your old habits, you not only regain your weight, but also end up gaining extra pounds.
At Cooldo, we want to help you. That's why we created Cooldo Plans with guidelines to help improve your health from a comprehensive approach that includes nutrition, physical activity, rest, and emotional management, and of course , bone broth as a key food for a healthy life.
Today we're sharing tips from our nutritionist @bearakosnik to help you eat a more balanced diet and achieve your ideal weight in a healthy way.
✔️ Increase protein consumption.
It's a macronutrient that provides satiety, prevents muscle loss, and increases thermogenesis. Fish, seafood, eggs, meat, grass-fed chicken, bone broth, and legumes.
✔️ Eat more fiber.
It is very satiating, slows the absorption of sugars, helps regulate intestinal rhythm, and nourishes the microbiota, which is essential for good digestive health.
✔️ Take care of your digestive system.
Poor digestive health increases inflammation, sending your body into survival mode, making it difficult to lose fat. Maintain your microbiota with prebiotic foods (sweet potatoes, onions, garlic, artichokes, asparagus, legumes, chia and flax seeds) and probiotics (yogurt, kefir, kombucha, sauerkraut). Microbial diversity is associated with greater insulin sensitivity and greater fat loss.
✔️ Hydrate yourself.
Many times we think we are hungry, but in reality we are dehydrated.
✔️ Dinner soon.
Let your digestive system rest for at least 12 hours and eat dinner at least two hours before bedtime.
✔️ Move daily.
Increasing your NEAT (non-exercise calorie expenditure) is essential to increasing your daily calorie expenditure. Aim for 10,000 steps a day. Get off the bus two stops early, and take the stairs instead of the elevator.
✔️ Do strength exercises.
Muscle increases total caloric expenditure and allows you to burn more fat. Practice it 2-3 times a week and alternate it with other exercises.
✔️ Rest.
Sleep deprivation makes it difficult to lose fat because it raises appetite hormones and also reduces insulin sensitivity, causing the same calories to make us gain more weight.
It is not recommended:
❌ Eliminate processed foods, refined flours, and sugars, which disrupt our reward systems and provide us with empty calories. They also produce glucose spikes that won't help us lose fat.
❌ Avoid pro-inflammatory refined oils like rapeseed oil and opt for quality fats like avocado, oily fish, olives, or extra virgin olive oil, in moderation.
At Cooldo, we promote healthy eating and lifestyle habits that last over time. Our Cooldo Plans will help you achieve your goals. Whatever your needs, there's a Cooldo Plan for you.
