Basic and practical tips to lose weight
It is no secret that overweight and obesity have become a serious
public health problem in many countries. The world ranking places the United States and Mexico in the first and second of the countries with the highest percentage of obese population with 30 and 24% respectively.
In the United States obesity is considered an epidemic that causes about 400,000 deaths a year and costs the US economy about $ 123 Billion dollars. But what we can do to remedy the problem?
Here we give some basic and practical advice for you to lose those extra kilos.
The first thing to understand is that obesity and weight gain is caused by consuming more calories than the body needs. It is estimated that the body requires 2,000 calories daily to perform its basic functions:
• Read the labels containing nutritional information for each product to choose those with the least amount of calories per serving.
• Try to consume products low in saturated fat, carbohydrates and sugars but high in protein.
• It is recommended to chew each mouthful at least 10 times and eat slowly so that the fullness comes faster.
• Long periods of time without eating is not recommended, therefore it is recommended to eat at least 5 times a day but small portions that do not exceed the total daily calories recommended by your nutritionist. This helps boost your metabolism and allow you to burn fat faster.
• Exercise at least 4 times a week for at least 30 minutes per
session. Check with your doctor and he will guide you best according to your health and fitness.
• Eat foods low in sodium limiting salt intake. Approximately 70% of our body weight is water, therefore consume foods high in sodium causes we increase retain more fluids and weight.
• Eat at least 2.5 to 3 liters of water per day limiting consumption of soda and sugary drinks. This helps eliminate toxins from our body.
• Avoid eating foods full before bed, much less high-fat, carbohydrates and sugars.
• Remember that the body is a perfect machine and does not require large amounts of fuel to work.
• Consume preferably raw and fresh fruit on an empty stomach and not combine with any other food. Wait at least 20-30 minutes before eating any other food.