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There are many people who want to get a lean and healthy body. What should we eat to stay lean and healthy in the long term?

The key to looking lean and have a shaped body is to take adequate food and use food literally as natural medicine.

Other foods that will help us lose weight and stay in shape

The avocados regenerate the skin because they provide vitamin E, which protects the skin from free radicals. The avocado also stimulates the formation of collagen, so when consumed, it helps not produce dryness, and no wrinkles appear on our skin.

The red fruits such as blackberries, blueberries and strawberries have many antioxidants that protect the skin from premature aging.

They also have anti-inflammatory properties.

Green vegetables such as broccoli or spinach also have antioxidants that slow skin aging and promote tissue regeneration. These vegetables are also great for losing weight in a healthy way.

One of the foods with the greatest antioxidant power is tomato.

Its high lycopene content is what gives this product the red color and also prevents cardiovascular diseases.

Vitamins A and E decrease the aging process. Nuts raw like nuts and seeds are carriers of these vitamins, among others and contain healthy fats.

The green tea helps protect the skin from ultraviolet rays that react with dead skin cells and accelerates our metabolism.

A product that moisturizes nourishes revitalizes and restores skin moisture is olive oil.

In addition to all these foods that I have named and that will make us lose weight and keep our skin much younger, I recommend drinking plenty of water. The water is, in my opinion, the most important of all, because 50% of our body is water. So, make water more part of your life.


These types of diets are mainly directed and focused on women. The social pressure to achieve a slim body is much greater in women than in men. You just have to observe the advertising, and you will see how women star most of the ads focused on maintaining the line. As you can imagine, this is no accident. Some supplements can be very helpful, such as vegan protein powder – however, not all supplements and the self-proclaimed miracle diets would do any good.

There are several types of "miracle diets."

  • Ridiculously low-calorie diets.

  • Excessively restrictive diets


It is clear that if you start with a low-calorie diet, you will lose weight (so it is clear), but what is the goal to lose weight or lose fat?

Weight is not a relevant measure if, during your attempt to lose weight, you get ahead of water, glycogen and muscle (this does not interest you).

This is what will happen if you restrict your calories longer than you should.

The body has an enormous capacity to adapt, as it is in a situation of prolonged shortage, a series of metabolic adaptations will begin to occur in your body whose objective will be to reduce energy expenditure (not that your body hates you, it is a survival mechanism that we have had to use for millions of years to survive in periods of food shortage) but this is just the opposite of the desired objective.

  • Decreased activity of the thyroid gland.

  • Decreased leptin (appetite suppressant).

  • Increase in ghrelin (appetite stimulator).

  • Increased cortisol

  • Increased efficiency in mitochondria.

  • Increased insulin sensitivity in fat cells.

  • Lowered metabolic rate.

  • Muscle loss

  • Reduction of thermogenesis.

  • Testosterone decrease

Once at this point, bad matter, you will have achieved that your body consumes fewer calories than at the beginning, you have reduced your muscle mass levels and damaged your hormonal system that will try by all means to store as much as possible.

As soon as you resume your old habits, you will experience the well-known "rebound effect".


When you start a very restrictive diet, you can hardly keep it in time regardless of how it works (better or worse than is normally disastrous in the medium term).

The best diet is the one that within the healthy, you are able to follow and not necessarily the one that has the perfect measures for you. This is useless if you are unable to follow it.

By employing very restrictive diets increase cravings and also binge eating (much more than due), this coupled with that in addition to restrictive, they are low in calories, we will obtain a large weight gain in record time (Commented on “ridiculously low diets in calories ”), in addition to the feeling of guilt for skipping the diet, if that were not enough, you resume it with the (wrong) idea of amending your mistake.


Regarding training and the many myths about “burning fat”, especially if you are a girl, telling you that including aerobic resistance exercise is important, but it is not the only thing you should do. Weight training diet is a safe bet apart from improving your aesthetics. It also benefits your health and gives you comfort in the body that you have.

Some of the benefits of weight training diet:

  • Cortisol decreases throughout the day (stress).

  • Decrease the risk of diabetes.

  • Improve lipid profile

  • Increase insulin sensitivity.

  • Increase muscle mass, which will make you burn more base calories.

  • It decreases cases of depression and stress.

  • It improves bone health and prevents osteoporosis and osteopenia.

  • It reduces the incidence of various types of cancer and decreases recurrences.

  • Pretty positive, I would say.

  • Reduces the incidence of cardiovascular diseases.


It is very common to think that from a certain age it is too late to get in shape, or that “the meats” are no longer the same as at 20. Although it may be true, your energy may not be the same energy as 10 years, and it is absurd to use this as an excuse for not training. It is true that depending on age, nutritional and training requirements vary, but it does not mean that it is too late to improve (in fact it never is). The benefits of good nutrition, proper training and rest, go well beyond the aesthetic focus, providing improvements in energy levels, reduction of depression and disease, more optimism, feeling of well-being and in general better quality of life.

Supplementation can help, but of course, it is not the basis of success – without effort, there is no glory.


  • Be patient, patiently and steadily the results will come

  • Do not use the excuse of age to not exercise

  • Forget miracle diets

  • Train with weights and aerobic exercise