The risks of being overweight
Being overweight – defined as weighing 20% more than your ideal weight for your height – is considered a medical problem. Adults who weigh more than 14 to 18 kg (30-40 pounds) of healthy weight range – are particularly susceptible to disease.
- The majority of the population is becoming heavier and scientific evidence linking excess weight to a higher risk of diabetes, certain cancers, high blood pressure, heart disease and various chronic conditions, including arthritis and varicose veins.
What is the cause?
Consuming too many calories and not spend enough energy leads to weight gain.
- A sedentary lifestyle, a diet high in calories and genetics are the main contributors to obesity.
How can diet help you?
Adopt a healthy eating style and increase physical activity is not easy, but essential to balance energy expenditure. For permanent weight loss, most experts agree that a gradual loss of weight and realistic without jeopardizing its overall health is what works best.
Learn to cook. In addition to learning to cook healthy and delicious food, it is important to listen to the signs of hunger, learn to limit portions and avoid ready-to-serve-calorie foods.
Replace salt with spices and reduce alcohol consumption can also enhance weight loss.
Eat slowly. Since there is a tendency to overeat when you eat fast, slow down can help you reach your target weight because it takes about 20 minutes for the stomach to signal the brain that it is full.
Count the total calories is important, but note that there is some evidence that the body stores dietary fat more easily than proteins or carbohydrates, which can contribute to weight gain.
Eat a diet rich in calcium. Calcium can trigger fat loss by blocking the hormones which make us store rather than burn excess fat.
- Some research conducted with significant overweight in men has shown that a diet rich in calcium participated in weight loss.
Vitamin D helps calcium absorption and this may be important for people who want to lose weight to eat foods rich in this vitamin, especially since they may already have lower levels of vitamin D bioavailable . Excess fat store this fat-soluble vitamin, making it unavailable to its healthy activities.
Emphasize complex carbohydrates Diets that are organized around the complex carbohydrates low in fat. – Fruits, vegetables, and whole grains – help maintains a healthy weight loss and prevent weight gain. Complex carbohydrates are rich in fiber and nutrients.
- Experts recommend at least five servings of fruits and vegetables every day to ward off extra pounds.
- Fruits and vegetables provide the food and the volume of their calorie content. A baked potato 140 grams (five ounces) with skin has about 60% fewer calories and more fiber than an average serving (100 grams or 3.5 ounces) of chips.
Eat a high fiber diet. Foods rich in dietary fiber can contribute to weight loss, which can slow the rate of digestion in the stomach.
- So, eating high fiber foods leaves less room for foods high in calories and fat.
- Some data suggest that soluble fiber can help regulate blood sugar levels, thus controlling the feeling of hunger.
- In addition, a diet rich in fiber can slow the absorption of fat, help you feel full faster while gaining less fat calories.
- In one study, individuals consumed 36 grams of fiber per day and absorbed up to 130 calories less.
Drink green tea. Green tea catechism can be beneficial to energy expenditure and weight loss. Their polyphenols can promote weight loss by stimulating fat oxidation.
Preparing portions appear larger by mixing the food with the air or water, can reduce hunger faster and reduce calorie intake.
- In one study, healthy men who drank milkshakes with air felt more satisfied and eventually reduce the amount of food they ate, compared to participants who had the same number of calories but less ‘air.
These healthy foods are quick to prepare, make delicious meals and offer a bouquet of benefits for weight!
- green vegetables
- dairy products
- Whole grains