Balanced diet

1. Start a diet re-education, do not diet
2. Goal: How many kilos to lose, in how much time? Avoid very short deadlines.
3. Strict diets have a passing effect, with rebound and weight gain afterwards.
4. Once a week make a calorie-free meal.
5. Increase fiber intake (fruits, vegetables, and legumes). These foods are low in calories and are high in vitamins and minerals. Fiber reduces the absorption of cholesterol and cholesterol and glucose by the body, in addition to promoting satiety.
6. Avoid red meat, prefer fish or chicken. If you like, you can use soy meat.
7. Avoid frying, semi-ready and industrialized foods. Prefer to cook and grill the food.
8. Avoid alcohol and soft drinks. Choose juices and water. Drink at least 2 liters of water per day.
9. Avoid ingestion of refined carbohydrates, especially sugars. Give preference to whole grain bread and pasta.
10. Avoid consumption of saturated fats (butter, bacon, pork, eggs, whole milk etc.). These foods are low in vitamins and salts and high in calories. Note: a high intake of saturated fats tends to increase the level of cholesterol in the blood, which increases twice the risk of coronary heart disease. Prefer vegetable oils (sunflower and soybeans). Use flaxseed flour, rich in Omega 3.
11. Avoid skipping meals to “control” the weight. Make three to four meals a day (breakfast, lunch, dinner and supper).
12. Avoid eating late at night and sleeping after meals.

Physical activity

1. Physical activity helps you lose weight, burn calories, and prevent diseases.
2. Helps relieve the stresses of everyday life. Avoid stress.
3. Choose a sport or other activity that pleases you most.
4. Look for gyms and clubs that have qualified professionals to guide you.
5. Seek medical advice to make sure there are no contraindications to the exercise you choose. In addition, it is advisable to “check-in” once a year.
6. Practice your activities regularly, at least three times a week. In the case of walking, it is recommended that it be practiced daily or supplemented by other exercises.
7. The activities must have a duration of 30 minutes or more.
8. A pre-warm-up of 10 minutes is required before beginning any physical exercise. Stretching and yoga are advised to avoid muscle-tendon damage.
9. After the end of the exercises, a rest of 5 to 10 minutes is advised to avoid the risk of post-exercise hypotension.
10. No exaggeration! Excessive activity can lead to physical exhaustion, so always follow professional guidance.

Skin care:

1. Moisturize, to maintain elasticity and shine of the skin.
2. Lighten, to avoid senile and actinic spots (of the Sun).
3. Unclog, for cleaning and prevention of acne.
4. Exfoliate to remove dead surface cells and stimulate new cells (a new skin).
5. Protect from the sun daily. Avoid direct exposure from 10 to 14 hours.
6. Use a sunscreen ½ hour before exposure to the Sun. Replenishing every 2 hours.
7. The SPF (sun protection factor) varies according to your skin type, very white needs a greater number (from 20 to 50).
8. The effects of the Ultraviolet rays (UVA and UVB) of the Sun are irreversible, causing premature aging of the skin and stimulating the formation of cutaneous tumors.

Sleep

1. Look for, first and foremost, a good mattress of harder foam density.
2. Always keep the spine straight. The ideal position is the dorsal decubitus, with the belly up or sideways with pillow on the head and between the knees.
3. Follow your bio-rhythm ithout changing too much sleep and wake up times.
4. Sleep at least seven hours a night.
5. Sleep follows cycles, which should not be interrupted. Avoid waking up in the middle of the night.
6. Keep the curtains closed while sleeping. In the dark we produce Melatonin, essential for growth hormone, which in turn, fights cellular aging.
   Avoid pollutants in the room, such as carpets, fabric curtains, animal hair or dirty air conditioner. All are factors of chronic rhinitis, which impairs sleep by constantly obstructing the nose.