Obesity is a risk factor for developing many diseases such as diabetes, hypertension, cholesterol and many others and every year the number of patients is increasing, affecting children and adolescents due to obesity.
If you suffer from any of the diseases, daily physical activity along with healthy and balanced diet is the ground to keep your weight under control and the diseases away. When you neglect one or more of the basic pillars of health, the levels of blood sugar and cholesterol remain high and increase over time which also increase the risk of heart disease, vision loss, nerve damage and kidney disease among others.
The experts agree on the following recommendations to lose weight and maintain the ideal weight.
1 – Mini meals
Hunger is the reason why many diets break between the second and third day after starting. If you divide your daily calories between meals and snacks, you eat smaller portions four to five times per day and your metabolism will remain active and it will be easier to control appetite and it will a real weight destroyer. In these mini meals, you can include fruits, vegetables, low fat dairy products, bread and whole grain cereal and legumes.
You can ask your trainer or dietitian to establish a meal plan to help you lose weight by dividing your daily calories between four to five small meals and snacks.
2 – Proteins
Protein is important in each of the foods for weight control as it keeps you full for longer time, preserves muscle mass and boosts metabolism to burn fat. In your mini meals, you can include fish, poultry, Greek yogurt, low-fat dairy, nuts, eggs, beans and soy.
3 – Fiber
The fiber in food can be insoluble or soluble; the soluble fiber has the capability to attract water during digestion and the food becomes a gel, causing slow digestion which keeps you fuller for long period.
In case of insoluble fiber, it adds bulk to stool to help the passage of food through the stomach and intestine, preventing constipation and it also helps in balancing sugar levels in the blood.
4 – Healthy Snacks
Keep healthy snacks at hand, so when you feel hungry, instead of opting for junk food, you can eat nutritious foods. One of the most dangerous times for those who want to lose weight is at night when they are sitting in front of TV to start being bombarded by commercials for fast food restaurants. Fresh fruits, nuts, vegetables with light dressings, whole grain crackers and low-fat cheese can come to the rescue at that moment of weakness.
5 – Spices
When seasoning with spices, you make your most delicious meals without adding high-sodium seasonings. Salt is a necessary mineral, but too much can raise blood pressure. Studies have shown that the use of certain spices, such as oregano, cinnamon, turmeric, pepper, cloves, garlic powder and the like increases the antioxidant activity in the blood and decreases insulin response helping to prevent diabetes and burning fat.
6 – Water
The body needs water to perform its functions. When you are dehydrated, you can send the signal making you feel hungry. If it is not time for your next meal, drink a glass of water and see how cravings disappear. The fitness experts strongly recommend drinking plenty of water.
7 – Stress Management
Have you heard that stress has fattening effects on your body? When you are under stress, either physical or emotional pain, your body releases adrenaline and cortisol and the liver releases glucose to increase energy in the body and it all leads to increased appetite. Therefore, you must learn to identify and apply stress relaxation techniques so that the food does not become a haven for your emotions.
8 – Sleep for 8 Hours
The nights of sleep are important for weight control. When sleeping hours are reduced, circadian rhythms are disrupted which regulate sleep and wakefulness; if the cycles of rest and activity are altered, blood glucose levels rise and lower metabolic rate. The metabolic rate is the rate at which the body burns calories for energy, so you need sleep to lose and control weight.
The activities for losing weight and staying in shape are not an overnight task to achieve, but they are a constant part of your lifestyle.