If you are looking for a ways to take care Of your weight, then keep reading. Overweight and obesity are public health problems that are affecting millions of people around the world, including young children.
These disorders are the main risk factor for cardiovascular diseases, diabetes and other metabolic problems that can diminish the quality of life when they are not controlled in time.
The best ways to take care of your weight
Trying to lose weight can be a slow procedure, more especially when the metabolism slows down. In each person can vary, because not all organisms work in the same way, or assimilate food the same.
It is very important to understand that it is not enough to eat well. Although diet plays a major role, there are other factors that also intervene. On the other hand, it is essential that habits be permanent and not just a few days.
1. Change the concept of diet
To take care of your weight and that of your family, it is very important to change the concept of diet. This first measure helps everyone understand that a good diet is not synonymous with starvation or strict restrictions.
The diet should not be recognized as a type of food that is made for a few days. In order not to fail in the attempt to take care of health and weight, it must be perceived as an irreplaceable habit of lifestyle.
2. Avoid junk food
In family plans, there should never be visits to junk food restaurants. This is one of those responsible for the uncontrolled weight that both adults and children have. In fact, they are linked to the risk of type 2 diabetes and heart disease.
These meals include:
- Hot dogs and hamburgers
- Pizzas and lasagna
- Burritos and tacos
- Embossed meats
- Packaged chips
- Sweets, bread and industrial pastries
3. Design balanced menus
Low-calorie diet plans are no longer an option to lose weight. Although they are still valid and work, they are not advised because of their side effects. If your goal is to take care of your weight and that of your family, it is best that you look for healthy and balanced menus.
These may contain foods such as:
- Lean meats and fish
- Whole grains and legumes
- Nuts and seeds
- Fruits and vegetables of all kinds
- Low-fat dairy products
4. Breakfast full and balanced
Watch out! Not having breakfast is one of the big mistakes when it comes to caring for body weight. Although many think that skipping this meal is “saving calories”, it can have a counterproductive effect on metabolism.
People who do not eat breakfast often have more anxiety throughout the day. In addition, the body expends its reserves of energy, affecting muscle mass. A complete and balanced breakfast prevents these situations from occurring.
- Keep in mind that you should include sources of healthy fats, protein, and carbohydrates. In addition, your total calories correspond to 25% of the body’s needs.
5. Watch the portions
Taking food portions into account is also a determining factor in keeping excess weight away. While healthy foods have many nutrients to provide, it is not right to exceed the amount.
Instead of making three hearty meals, it is best to divide the portions for five or six dishes a day . In addition, at the time of serving, half should be vegetables or salads, and the other half should be divided for cereals and lean meats.
6. Sleep well
Rest, like diet and exercise, is a habit that you should keep in mind when you want to take care of your weight. Not getting enough sleep alters the activity of the metabolism and increases the tendency to be overweight.
When sleep is interrupted or too short, the feeling of anxiety about food and stress increases. In addition, the body can not optimally fulfill some processes that intervene in the weight.
- Make sure you sleep well every day, for a period of not less than 8 hours .
- If you have small children, remember to rest for 10 to 12 hours.
7. Adopt an exercise routine
In conjunction with a good diet, physical exercise is one of the best habits to take care of your body weight. Its daily practice stimulates the activity of the metabolism and increases the energy expenditure to “burn fat” more easily.
If you do not have time to go to the gym, you can adopt some simple routines for the house. Also, if you want to motivate the whole family, you can suggest many group sports activities:
- Dance classes
- Bicycle rides
- Athletics races
- Swimming classes
- Workouts in the park or garden
In conclusion, if what you are looking for is a healthy weight for you and yours, you must completely improve your life habits . Encourage good habits in your family and make sure they have a good diet.