{"id":3954,"date":"2018-12-26T17:52:11","date_gmt":"2018-12-26T17:52:11","guid":{"rendered":"https:\/\/www.bmicos.com\/colombia\/?p=3954"},"modified":"2022-11-04T19:20:53","modified_gmt":"2022-11-04T19:20:53","slug":"cuatro-consejos-para-empezar-el-ano-en-forma","status":"publish","type":"post","link":"https:\/\/www.bmicos.com\/colombia\/en\/blog\/cuatro-consejos-para-empezar-el-ano-en-forma\/","title":{"rendered":"Four tips to start the year in shape"},"content":{"rendered":"<p><em>During the Christmas holidays it is almost impossible to stop eating fritters, custard, tamales and other delicacies that, however, result in several extra kilos. Not surprisingly, losing weight, regaining one&#039;s figure and maintaining a healthy lifestyle are some of the main New Year&#039;s resolutions for Colombians.<\/em><\/p>\n\n\n\n<p>For that reason, we want to give you four tips that will make 2019 a year full of fulfilled promises.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>According to the Ministry of Health, the&nbsp;<strong>56%<\/strong>&nbsp;of Colombian adults suffer from excess weight.<\/li><li>According to figures from the Ministry of Health, only the&nbsp;<strong>50%<\/strong>&nbsp;of Colombian adults perform the amount of physical activity recommended by the World Health Organization.<\/li><li>A person can climb on average about&nbsp;<strong>3 K<\/strong>&nbsp;during the holidays, notes the British Dietetic Association.<\/li><li>Losing the kilos gained on vacation can take up to&nbsp;<strong>5 months<\/strong>, says a study from Cornell University.<\/li><li>The Statistical Institute for Brain Research claims that only the&nbsp;<strong>2%<\/strong>&nbsp;of people feel they have fulfilled their New Year&#039;s resolutions.<\/li><\/ul>\n\n\n\n<p><strong>Tip 1: Eat a balanced diet<\/strong><\/p>\n\n\n\n<p>To get your figure back after the end of the year holidays, it is essential to follow a balanced diet that suits your characteristics and needs, and that allows you to control the amount of calories consumed.<\/p>\n\n\n\n<p>In general, men should consume about 2,500 calories a day.<\/p>\n\n\n\n<p>Women should consume, on average, about 2,000 calories a day.<\/p>\n\n\n\n<p><strong>To control calories<\/strong><\/p>\n\n\n\n<p>\u2013 Include more liquids in your meals, such as soups and water. They will help you feel more satisfied.<\/p>\n\n\n\n<p>\u2013 Increase your fiber intake, as it is not easily digested and the intestine only absorbs half of its calories.<\/p>\n\n\n\n<p>\u2013 Add protein to your breakfast.<\/p>\n\n\n\n<p>\u2013 Limit empty calories. These are usually found in added sugars and solid fats.<\/p>\n\n\n\n<p>\u2013 Read food labels for macronutrient and calorie content.<\/p>\n\n\n\n<p><strong>Tip 2: Drink enough water<\/strong><\/p>\n\n\n\n<p>Keeping the body hydrated is vital to leading a healthy life. In fact, it is advisable to always have a bottle of water within reach. If you like, you can add citrus, cucumber slices or green tea for more refreshing drinks. It is recommended to drink&nbsp;<strong>1.8<\/strong>&nbsp;<strong>liters<\/strong>&nbsp;of water daily.<\/p>\n\n\n\n<p><strong>Tip 3: Get enough sleep<\/strong><\/p>\n\n\n\n<p>Try to sleep between seven and nine hours each night and respect your sleep schedule. In this way, your body will rest as necessary and regulate its vital cycles.<\/p>\n\n\n\n<p>To sleep well...<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Avoid screens 30 minutes before going to bed.<\/li><li>Include a routine every night that helps you relax, such as dimming the lights, listening to music, or doing light stretches.<\/li><li>Block unnecessary light, for example with curtains&nbsp;<em>black out<\/em>.<\/li><\/ul>\n\n\n\n<p><strong>Tip 4: Exercise<\/strong><\/p>\n\n\n\n<p>Doing low or high intensity sports for 20 or 30 minutes a day will allow you to regulate your appetite, improve your physical condition and prevent cardiovascular diseases, in addition to burning a good amount of calories.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Cycling allows you to burn 119 to 231 calories in 30 minutes.<\/li><li>Running burns 282 to 374 calories in 30 minutes.<\/li><li>Swimming allows you to burn around 197 calories in 30 minutes.<\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Durante las fiestas de Navidad es casi imposible dejar de comer bu\u00f1uelos, natillas, tamales y otras delicias que, sin embargo, se traducen en varios kilos de m\u00e1s. No en vano bajar de peso, recuperar la figura y mantener un estilo de vida sano son algunos de los principales prop\u00f3sitos de A\u00f1o Nuevo de los colombianos. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":3955,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[504],"tags":[],"class_list":["post-3954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bmi-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.7 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Cuatro consejos para empezar el a\u00f1o en forma - BMI Seguros Colombia<\/title>\n<meta name=\"description\" content=\"Durante las fiestas de Navidad es casi imposible dejar de comer bu\u00f1uelos, natillas, tamales y otras delicias que, sin embargo\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bmicos.com\/colombia\/en\/blog\/cuatro-consejos-para-empezar-el-ano-en-forma\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cuatro consejos para empezar el a\u00f1o en forma\" \/>\n<meta property=\"og:description\" content=\"Durante las fiestas de Navidad es casi imposible dejar de comer bu\u00f1uelos, natillas, tamales y otras delicias que, sin embargo\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bmicos.com\/colombia\/en\/blog\/cuatro-consejos-para-empezar-el-ano-en-forma\/\" \/>\n<meta property=\"og:site_name\" content=\"BMI Seguros Colombia\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BMIseguroscolombia\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-26T17:52:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-04T19:20:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bmicos.com\/colombia\/wp-content\/uploads\/sites\/5\/2021\/01\/blog-bmi-colombia-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"770\" \/>\n\t<meta property=\"og:image:height\" content=\"381\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BMI Companies\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BMI Companies\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/en\\\/blog\\\/cuatro-consejos-para-empezar-el-ano-en-forma\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/en\\\/blog\\\/cuatro-consejos-para-empezar-el-ano-en-forma\\\/\"},\"author\":{\"name\":\"BMI Companies\",\"@id\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/#\\\/schema\\\/person\\\/7241dfa8525d89b4072ce27682a42ff6\"},\"headline\":\"Cuatro consejos para empezar el a\u00f1o en forma\",\"datePublished\":\"2018-12-26T17:52:11+00:00\",\"dateModified\":\"2022-11-04T19:20:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/en\\\/blog\\\/cuatro-consejos-para-empezar-el-ano-en-forma\\\/\"},\"wordCount\":577,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/en\\\/blog\\\/cuatro-consejos-para-empezar-el-ano-en-forma\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/wp-content\\\/uploads\\\/sites\\\/5\\\/2021\\\/01\\\/blog-bmi-colombia-1.jpg\",\"articleSection\":[\"BMI Blog\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/en\\\/blog\\\/cuatro-consejos-para-empezar-el-ano-en-forma\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/en\\\/blog\\\/cuatro-consejos-para-empezar-el-ano-en-forma\\\/\",\"url\":\"https:\\\/\\\/www.bmicos.com\\\/colombia\\\/en\\\/blog\\\/cuatro-consejos-para-empezar-el-ano-en-forma\\\/\",\"name\":\"Cuatro consejos para empezar el a\u00f1o en forma - 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