Proper hydration helps to detoxify the body after the excesses.

– for Dr. Marga Serra, to regain the balance have to set small goals, not start diets that we are not going to comply and convert changes in habits ”

Barcelona, 2013-February may have already noticed the excesses to pass bill in the form of extra pounds. It is important to know that it is easier to get rid of them in the short term than when they have been installed for a long. When this happens, how can I retrieve the balance?

marga Serra, DRA. In the health sciences and biologist, proposes you a few tips that can help you to recover the lost equilibrium and keep you healthy. The first thing must be small goals; charting us not impossible goals or start dieting which we can not fulfil ”, says Dr. Serra. And add: let’s convert changes in habits ”.

Healthy habits

-Increase the consumption of vegetables and Greens, they constitute the wildcard in our diet, they are rich in potassium and fiber. Get you addicted to the varied salads: lettuce, Escarole, Endive, Arugula, carrots and fruit dry.

– regulate the number of meals. For example, if during the summer was three, now five. It is better to eat little and often, that we spend more calories.

– learn to cook in a healthy way: steamed, baked, grilled and wok.

– say smoothies and juice at meals, so increase the consumption of foods highly recommended as they are the: fruits, vegetables and vegetables.

– prioritize food produced near our home. We are sure that we can find a distributor of organic vegetables and proximity.

– replace, to a large extent some rations meat with legumes. It will be a right decision in favour of our health.

– Sit down for breakfast. There is no hurry, Let’s enjoy our breakfast. Whole grains, natural fruit juice and a lactic skimming.

– do physical exercise on a regular basis. The exercise has to be rewarding: salsa dancing, walking, Tai Chi and the belly dance.

Do not give to the tapas ”

Sometimes it is difficult to resist the temptation to enjoy some tapas in the appetizer; to not do so more light aperitifs can opt a version (with ingredients such as vegetables, fruits, low-fat cheeses, lean meats, etc.). When choosing the beverage to accompany these aperitif we recommend choose the light version, which does not add calories and allows you to enjoy the pleasure of a cold drink and flavored.

Winter, a high risk of dehydration

It is important to note that during the winter cause situations that may pose a risk of dehydration: high temperatures from heating sites, walks during the days of shopping in sales, crowds, the practice of winter sports, abuse in the consumption of alcohol and copious meals (because Christmas socials). So drink lots of fluids for proper hydration is the most recommended to eliminate toxins and balance the weight.

Dr. Marga Serra warns that dehydration alters the cardiovascular system, the thermoregulatory system, central nervous system and metabolic functions. These changes do lower performance, endurance sports, when dehydration exceeds 2% of body weight ”.

And adds, the quantity of liquids that come into the Agency must always compensate with enough slack, to the amount of liquids that come out of the same. Therefore, it is better know the amount of water that we lose, before you ask the question of how much water we must take ”.

According to the European Food Safety Authority (European safety food authority, EFSA) *, in situations of activity and environmental conditions moderate, the recommended total daily water intake (the sum of the water content that comes from all kinds of foods and beverages) is around 2, 5 l for adult men and 2, 0 l for adult women, but these values may vary among different people. It seems clear that the people of larger size will have greater needs than people in smaller.

It is also important to note that the needs are not constant: will be affected by changes in diet, exercise level, time and many other factors. Foods typically contribute 20% of the water needs, but this figure can be increased up to 50% depending on the foods that are chosen.

Hydration is done drinking, not just water. Juices, sodas or teas we moisturize and help us to keep our body in optimal hydration levels as well as providing us with other minerals, nutrients, or simply give us enough energy to start the day.

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* EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA); Scientific Opinion on Dietary reference values for water. EFSA Journal 2010; 8 (3): 1459. [48 pp.]. doi:10.2903/j.efsa.2010.1459.