Lose weight and improve your health with this month’s Saber Vivir magazine book.

If exercising more to lose weight and improve your health is one of your goals for 2024, this book is the encouragement to help you achieve that goal. Walk 20 minutes a day a practical and complete guide on 140 pages offers you The four week plan is very easy to follow, with instructions, relevant menus and tips to make this daily routine as effective as possible.

Science has proven that just 20 minutes of walking already benefits your body: in addition to oxygenation, improves cholesterol levels, blood pressure, blood glucose levels, weight and fat storage… That’s why we offer this plan, reviewed by one of the best and most popular trainers right now, Maria Martinez (with thousands of followers on social media):

• In the first week. You will follow a normal pace of 100 steps per minute, so walking will become another habit.
• In the second week. You’ll increase the number of steps so that the rhythm is a little more intense, but not too fast, and allows you to mobilize more fat.
• In the third week. We give you guidelines that will help you achieve a fast pace that will make your walk aerobic and much more efficient.
• In the fourth week. You will reach 4,000 steps per day and will clearly notice an improvement in your fitness and weight.

Walking recommendations are complemented by practical tips and techniques to improve walking, such as arm swings. Except:

• Includes menu for every day weeks, tested by a nutritionist and with an illustrated recipe.

• We explain to you warm-up and stretching exercises to avoid muscle discomfort and injury.

• We offer you other ways to walk as well as an alternative option that can be prepared at home on a day when you can’t go outside.

We assure you that this publication will occupy a prominent place in your healthy library.

Promotion price: 6 euros, Canary Islands 6.15 euros.

The best health information

There are times when shining a light on the information circulating online and in the media is more important than ever. And that’s what we’re doing this month in Saber Vivir magazine; We dedicate a large article to explain to you Pros and cons of “miracle” weight loss drugs (ozempic, wegovy, saxenda), formulas that were actually created to treat patients with type 2 diabetes.

Keep one fundamental fact in mind: It is very important that they are prescribed by a doctor. and monitor treatment.

But this month you will find many other topics that, as always, will be supported by the best specialists.

The Spanish Heart Foundation, the Spanish Society of Cardiology and Saber Vivir have come together to explain everything you need to know to keep your cholesterol under control.

Dr. Andres Iñiguez, President of the FEC, explains to us what the function of this type of fat is and what progress is being made for the treatment of resistant cholesterol.

Dr. Petra Sanz gives us the keys to the perfect diet so it doesn’t fail and shares with us two weeks menu balanced and low in cholesterol. Finally, Dr. Leonel Diaz talks about us in detail. the most suitable exercise to control cholesterol levels.

The best doctors at your service

If your circulation has deteriorated with the arrival of winter, you will be very interested in the active health pages: we explain effect of cold on blood and its possible health effects, and suggest daily habits that will protect you. Dr. Juan Toral gives you tips to prevent your arms and legs from suffering.

Did you know that 99% of all calcium in our body is concentrated in the bones? And that 40% to 60% of bone density is determined by genetics?

Don’t let these numbers scare you, because what they really mean is that the habits we follow every day have a big impact on our skeletal health… and can help us. prevent and avoid osteoporosis. We explain this to you from the President of the Spanish Society for Research on Bone and Mineral Metabolism, Dr. Guillermo Martinez.

Why are we left without a voice, exercises for gain grip strength way improve incontinence and how to help someone who is choking are other topics you’ll find on our health pages.

And the best nutrition tips

Sometimes we choose food impulsively… and can’t stop eating it. Usually, of course, it is rich in sugars, fats and salt, because this is what the brain requires of us at the moment.

If this happens to you very often, you can’t miss nutritionist Sarah Mansa’s article on the topic: addictive products, including alternatives with a taste and texture that pleases the brain and is much healthier. Because we are talking about replacement, not a ban.

In this sense, psychologist Claudia Hernandez offers useful strategies for dealing with this problem. emotional hunger.

And if a wave of viral infections has entered your home, carefully read the article about diet and protection. You’ll know what to eat to support your immune system to avoid them, and what will help you better overcome them if you already have them. To make it easier for you, nutritionist Maria L. Lopez has prepared weekly menu ideal.

Sergio Fernandez brings you the recipes use everything in the refrigerator and save; Christina Merida, jumping exercises for lose volumeand our specialists are waiting for you on the consultation pages.

But we can’t end without wishing you a happy and healthy start to the year. And we accompany this wish with the words of the doctor and writer Mario Alonso Puig, a great firm that publishes an article this month in Saber Vivir. 6 secrets to become happier: “Smile, even if it costs you. The brain constantly reads what is happening on our face. So when a person smiles, even if he doesn’t want to, the brain perceives this change… and opens doors for us.”

See you at the kiosk