As the years pass, the key to staying at the right weight is to eat little, but very well selected; that is, eliminating from the diet the unnecessary calories (fats, alcohol, sugar ...) and enhancing healthy foods (fruit, vegetables, whole grains, fish, vegetables ...). Consuming more calories than necessary only serves to accelerate the aging process. In addition, the latest scientific studies confirm that maintaining a weight between 5% and 10% below ideal weight increases longevity.

1) A long-term career

Losing weight and staying on it is a long-term career. It is not about running to win the first obstacle, but about reaching the finish line in good conditions, because the most important thing is to be able to maintain the weight achieved. For that reason, you should not obsess over the scale. Weigh yourself only once a week, in the morning and fasting, without clothes, and always at the same time.

2) Control stress

One of the causes of overweight is the stress, and one of the most effective ways to control it is through food. Although it is difficult at first, it minimizes the consumption of caffeine, alcohol or other stimulants and increases the intake of herbal teas (even better if they are relaxing). You also have to regularly eat legumes, nuts and whole grains, which contain vitamin B3, because a deficit of this vitamin causes emotional ups and downs. Finally, you should take natural dietary supplements, such as magnesium, zinc and vitamins C, B5 and B6, as their lack promotes irritability and discouragement.

3) Everything without abuse

In a healthy diet you should eat everything without abusing anything. The ideal portions of each food group have been measured by WHO. First the group of cereals-rice-pasta (6-8 servings), vegetables (3-5 servings), fruits (2-4 servings), dairy (2-3 servings), chicken-fish-meat-pulses- eggs (1-2 servings) and finally the group of fats, oils and sugar, which should be a minimum complement.