Being overweight or obese is one of the most important risk factors for heart disease suffer. Obese people tend to have high levels of blood cholesterol, hypertension and diabetes.
If you also prefer healthy way to lose weight, follow a balanced and varied diet, in which no missing: fats, proteins or carbohydrates. Neither fiber, vitamins and minerals.
But above all do not forget to increase physical activity in your daily routine. Recent studies have shown that weight loss combined with exercise training is much more effective in older obese adults.
Try to move everything during the day. You can always use the stairs instead of the elevator, walking instead of driving, get off the bus a couple of blocks away and walk to your work.
In short, eat less and move more. To lose excess body weight successfully and healthily, it is important that you consider the following:
1. Want to lose weight?
If you have decided to reduce your weight because your doctor has advised you to or because you want to take care of your health, you've taken a big step. It is best that you go to a nutritionist to lose weight effectively and healthy. Also will help you change your eating habits. It is important to be motivated to perform this task. Will and determination is needed. But it is possible, and with help, it is easier.
And the benefits to your health (you will improve blood pressure and cholesterol levels and blood glucose) are visible even with modest weight loss. If low weight, plus your physical health will increase your energy level, physical mobility, even your overall mood will benefit and of course, your self-esteem.
2. Set yourself realistic goals
You can not expect to lose 5 pounds in a week. Nutritionists recommend lose between 5 and 10% of your body weight, that is, little by little. We're talking 1 to 2 pounds per week weight reduction in the first months for the diet to be truly effective.
3. Lose weight slowly
It is shown that people trying to lose weight quickly, recover quickly. Those who follow fad diets get tired and after 6 months, they stopped and overweight again.
The diet should allow gradual and permanent loss of weight. What will help you reduce your body fat, limit protein loss and prevent decrease your basal metabolism (calories you burn at rest) that occurs when we skinnier quickly.
If you can spare ten pounds take a year to lose. It is best that you reduce your weight in 1 or 2 pounds a month, but you're constant. After the year you will have reduced many pounds overweight and you can also maintain your ideal weight easily.
4. Reduce the calories
The best diet is to eat less. The ideal is to follow a hypocaloric diet (ie low calorie). But never below 1,500 calories a day, and it is always better to be guided by a health professional to avoid nutritional imbalances.
Remember that to lose weight, you must spend (in English) more calories than you consume. To lose 1 to 2 pounds per week (one pound equals 3,500 calories) you need to reduce your caloric intake by 500-1000 calories per day. It is therefore important to know the calories in some foods, you can calculate in sites like Calorie Count.
Although the rush and short time are part of our lifestyle, and we believe there is room for anything, there's always time to eat healthily Why not replace that quick burger full of calories in the bar of a bar a light pasta salad with tomatoes, corn, ham and oregano?
5. Controls anxiety
One of the difficulties in losing weight is anxiety. Already people biting tension between hours and can not stop until you end up with food? It is important to try to control these binges, because without giving consideration many calories you eat in a short time. If you can not control, choose an alternative activity to distract you as walk, call a friend, read or take a bath.
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