Losing Weight

To lose weight, you need a comprehensive approach that takes into account all the factors involved: the degree of overweight, nutrition, physical activity level, motivation, etc.. It is essential to recognize that there is no ideal weight but the weight setting to achieve, is expected to consider a healthy weight.

The weight loss is gradual and sustained over time, as appropriate estimated weight loss of about 500 to 750g per week, resulting in a decrease in weight at the end of the first year of 10 to 15% of body weight, depending always each person and their metabolism. A number of factors influence people overweight low self-esteem, anxiety, depression, impulsivity, distortion of body image, isolation.

It is important

* First, seek the help of a group of suitable profesionles.
* Lose weight slowly but steadily decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.
* Eat several times a day and smaller portions are usual.


* Perform as many meals as possible in favorable Conditions by: at home, sitting with the TV off, chewing food thoroughly, resting between bites covered, taking small pieces of food. Eating slowly and quiet support to better control and satiety.
* Schedule future meals and shopping, to make available healthy foods and avoid the monotony of the preparations.
* Decrease consumption of foods high in fats (meats, hard cheeses, fatty cuts of meat, chicken skin, dairy enteries, bakery products, snacks, mayonnaise, cream and fatty dressings).
* Include a variety of fruits and vegetables, foods in which the concentration of calories is low, the proportion of vitamins and minerals is high and also for its high in fiber provide more satiety.
* Find another way to indulge than a food or meal, such as physical activity, take a walk, etc.

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