Obesity is a major social problem. In the United States, one in four adults is typically overweight.
About 50% of people under 17 have a normal weight, but 20% or less of those who manage to lose weight remain obese. The rest of the person shrinks and regenerates after being detained.
Too much fat increases the risk of heart disease, high blood pressure, dyslipidemia, osteoarthritis, diarrhea and type 2 diabetes. Weight loss is not a long-term solution. Long-term and healthy changes are needed to reduce weight and stabilize weight loss over a long period of time.
Try to eat small meals to maintain energy balance to maximize energy intake. For weight loss, calories are more important than fat, fat and protein.
1. Eat a Variety of Colorful and Nutritious Foods
The easiest way to lose weight is to eat a healthy diet. To do this, make 50% of all meals from fruits and vegetables, and 25% from whole fruits (unprocessed grains) and 25% from protein. Each seed should be 20-30 grams per day. Avoiding trans fats and soap can reduce the risk of heart disease. Choose saturated fat (MUFA) or polyunsaturated fat (PUFA) as fat.
Food: Fresh fruits, vegetables, fish, nuts, seeds, whole grains such as black beans or oats.
Foods to Avoid: Fatty foods that contain butter, red or processed meat, fried foods (such as bread), sacks, and plain bread.
If you are overweight, you are more likely to be deprived of essential foods such as vitamins and minerals, so consult your doctor, nurse or nutritionist.
2. Keep a Food and Weight Diary
Self-esteem is very important. Record the foods you eat during the day, using a diary, cell phone app, or website, then measure and record your weight once a week.
3. Enroll in a Physical Activity and Exercise Program
Exercise or physical activities is an important part of good health, and if you are losing weight, you should include the promotion of eating habits in two pillars. You should do moderate exercise, such as walking for at least an hour a day. If you can’t afford an hour, try taking 150-250 minutes a week. Inactive people may slow down when they start exercising. The increase in training has been gradual.
At the same time, it is important to monitor the functioning of your organization. Measure your diet and activity with free training and add calories during your training. Upstairs, cleaning books, walking the dog, gardening, dancing, playing outdoors or walking are a great way to increase your training intensity.
People at risk for heart disease do not need a medical examination before starting an exercise program. However, if you have vascular disease, you may want to see a doctor to determine how much you should exercise.
4. Avoid Liquid Calories
You are more likely to get calories from soda, tea, fruit juice and alcohol. But it’s a waste of calories. If you haven’t replaced a healthy smoothie with food, it’s worth drinking water and unsweetened tea or coffee.
It is also good to burn fresh lemons and oranges. When fasting, it is best not to get lost in pouring water. If you are hungry, you can eat infrequently. If you are hungry, try drinking a glass of water before eating.
5. See How Much Food You Eat
Eating too many low-calorie vegetables can cause weight gain. It didn’t take long and I realized how much food there was. It can be measured by measuring one cup or eating a lot of food. You can eat more if you do it in the snow.
6. When You Eat, Focus on What You Eat
When eating out, it is good to be aware of why you are eating, how and where you are eating, and to think deeply about what you are eating. It raises your body and mind awareness, helps you to choose the right diet. Pay attention to the taste of the food and eat slowly, have fun. It is also good to remember that it takes 20 minutes to feel full.
It is best to concentrate on the solution while eating, without feeling full after eating. Because of the calories, it’s important to think about whether it’s nutritious, satisfying, and how much fat and sodium it contains in the foods. You may not realize that natural ingredients or low fat labels can harm your health. But when you eat, it’s more important to focus on what you’re eating.
7. Plan Ahead
If you have slimming products in your kitchen or recycled products, you may lose weight. Avoid processed foods or processed foods (processed foods); create an environment with healthy easy eating habits. In dealing with others, especially when eating out, you need to plan ahead to control the amount of food you eat.
8. Get Help From Those Around You
Another option is to get support from friends or loved ones to get help from people around you. You can build relationships with other people or groups who feel positive about you, get personal advice, or find a sports club or sports partner. It is also a good idea to organize a program of mutual support between colleagues.
9. Be Generous With Yourself
If you do not lose the desired weight, even if it is normal, your courage can be overwhelmed. Losing weight takes time and losing weight is more difficult than with a medical program. It’s hard to change, because losing weight requires patience, but it’s important not to give up.
Sometimes you have to repeat your goal, which can help you change your total calories or workout. The most important thing is to look carefully at the future and constantly overcome obstacles through weight loss.
Although you can lose weight, it is also important to maintain a healthy lifestyle. Healthy habits are not interrupted. If you gradually start to tolerate external factors, your efforts to lose weight will be in vain and you will lose weight again.
10. Avoid Trendy Diets
Popular foods are recommended because of their ability to help people lose weight faster.
However, these foods are often limited and not easily preserved. This has led to a Tojo diet where people lose weight and come back again.