The 7 rules of fitness
The relationship between sport and weight or physical fitness is an issue which attracts a lot of interest.
People often ask me: “Does running make you lose weight?” The answer is NO.
Running, like any physical activity, allows us to burn more calories than static activity, but it does not make us lose weight by itself.
To lose our few extra kilos, or even just get back into shape after the Christmas break, it is definitely a good idea to start running or walking, but to achieve the hoped for results physical activity must be accompanied by healthy eating, if possible managed by a specialist.
The basic rule is that, if we want to lose weight in a healthy way, we need to burn more calories than we eat.
The second rule is that these calories cannot come from just any food. This is precisely why, if you have the chance, forget about DIY diets and contact a nutritionist, preferably one who is specialised in sports.
Following these few rules of common sense can also be helpful:
- distribute meals correctly, taking your cues also from the times in which you do sport: avoid frugal breakfasts and above all avoid skipping lunch, which will only lead to being hungry at the end of the day and the consequent desire to overindulge at dinnertime. Try to balance meals, giving space to breakfast and lunch, limiting yourselves to a light dinner. This way, you will respect your metabolism and have enough energy for the entire day.
- Avoid empty calories: soft drinks, alcohol, very greasy or fried foods, sauces, sweets and packaged snacks contain many calories, but don’t provide any useful energy, cancelling out your physical activity.
- Don’t skip meals: even if you are forced to take lunch breaks in the office, you can bring your lunch from home and, if you don’t have time to cook, you can eat a slice or two of wholemeal bread, some raw vegetables and a portion of Bresaola della Valtellina IGP Rigamonti or, if you want to treat yourselves, a tray of Roast Beef, perhaps choosing the Roast Beef of Black Angus Rigamonti.
- Vary what you eat: Rigamonti offers a wide variety of cured meats, which allow you to change flavours, controlling the nutritional values, every day if you wish.
- Keep a food diary: make a note of what you eat during the day, even the things which seem insignificant; you will soon realise how many foods you could have avoided.
- Try to do physical activity regularly. To get back into shape it is much better to run 40 minutes 5 times a week, than 2 hours on a Sunday.
- Match your running with floor exercises to tone the body. If you have a gym membership you can ask the instructors for advice, or do 20 minutes at home in the morning, doing simple exercises like squats, sit-ups and push-ups.
To try and stick to the diet without getting depressed, give yourselves a day off to go out with friends.
Don’t believe in “miracles” and diets that promise immediate results: by matching a correct and healthy diet with moderate and constant physical activity the results are sure to come.
Wellness is a lifestyle and healthy eating is essential for living life in the best possible way.