Ten recommendations to lose weight healthily
The approach of summer brings with it an increased preoccupation with weight and body image. It also increases the advertising methods and products to lose weight. Much of this advertising suggests fast results and unrealistic. Unfortunately, most of these products do not produce lasting solutions and can even cause deficiency states when supporters of unbalanced diets.
There are some basic care to follow so that the weight loss is healthy. The RECOMMENDATIONS we make are based on the recommendations of the Academy of Nutrition and Dietetics and the World Health Organization (WHO):
1. The weight loss is a process which has implications on health. The sharp fluctuations in weight associated with unsuccessful diets can be more dangerous than maintaining excessive weight. Only go if you have the motivation and the right team to take the first step.
2. Check your level of motivation. Weight loss involves serious changes in day-to-day and long-term. Consider first one is willing (a) to modify their diet and physical activity, it is able to do so, the barriers that may arise and how to overcome them.
3. Proceed with the support of a professional. Make this prior discussion with a duly accredited qualified health professional, for example, the Association of Nutritionists or Medical. Losing weight successfully requires an individualized plan and the attentive and careful follow-up of an expert for several months.
4. Involve your family and friends. Family support this weight loss process is vital, facilitating the acquisition of healthy lifestyles and preventing relapse (eg available at home healthy food for all and organize family walks).
5. Make a prior and detailed assessment of your eating habits and physical activity. The more you away from the daily routine and their likes and preferences will be more difficult to successfully prolong a "diet". Should fractionate the various meals throughout the day, not forgetting breakfast and providing a careful way unexpected situations as-a-week or parties.
6. Be wary of monotonous food plans or miraculous substances. Diet soup, fruit or other who are not members or heavily restrict certain foods are dangerous to medium term because they reduce the availability of nutrients essential for the proper functioning of the body. Unfortunately, there is still among us, a substance or medication can, by itself, to lose weight effectively, lasting and without risk to health.
7. Increased physical activity is crucial. If you are able to have support at the level of physical activity the possibility of success increases. Sometimes the company of others with the same goals is crucial. It is recommended for weight loss and to prevent weight regain lost about 60 minutes of moderate activity, 5 days a week.
8. Set realistic goals and deadlines with the health professional. Reject impossible goals. For those who are overweight, a gradual loss (0.5 to 1 kg per week) from 5 to 10% of initial weight, already has health benefits and is a realistic goal.
9. Help to modify the space that surrounds it. The food environment around us is sometimes the biggest obstacle to healthy eating. Insist that there is water available in your workplace. Ask mixture of bread in your coffee. If you give a party for children make available fruit appealing way.
10. Prepare and do not get discouraged. Remember that in any process of change in eating habits success can take. You will certainly have several phases of discouragement and failure times when you will feel like giving up. Talk to your therapist and learn to deal with these moments. At the end of this process. it is intended that has less weight, but above all, it has more health and learn to love your body.
The approach of summer brings with it an increased preoccupation with weight and body image. It also increases the advertising methods and products to lose weight. Much of this advertising suggests fast results and unrealistic. Unfortunately, most of these products do not produce lasting solutions and can even cause deficiency states when supporters of unbalanced diets.
There are some basic care to follow so that the weight loss is healthy. The RECOMMENDATIONS we make are based on the recommendations of the Academy of Nutrition and Dietetics and the World Health Organization (WHO):
1. The weight loss is a process which has implications on health. The sharp fluctuations in weight associated with unsuccessful diets can be more dangerous than maintaining excessive weight. Only go if you have the motivation and the right team to take the first step.
2. Check your level of motivation. Weight loss involves serious changes in day-to-day and long-term. Consider first one is willing (a) to modify their diet and physical activity, it is able to do so, the barriers that may arise and how to overcome them.
3. Proceed with the support of a professional. Make this prior discussion with a duly accredited qualified health professional, for example, the Association of Nutritionists or Medical. Losing weight successfully requires an individualized plan and the attentive and careful follow-up of an expert for several months.
4. Involve your family and friends. Family support this weight loss process is vital, facilitating the acquisition of healthy lifestyles and preventing relapse (eg available at home healthy food for all and organize family walks).
5. Make a prior and detailed assessment of your eating habits and physical activity. The more you away from the daily routine and their likes and preferences will be more difficult to successfully prolong a "diet". Should fractionate the various meals throughout the day, not forgetting breakfast and providing a careful way unexpected situations as-a-week or parties.
6. Be wary of monotonous food plans or miraculous substances. Diet soup, fruit or other who are not members or heavily restrict certain foods are dangerous to medium term because they reduce the availability of nutrients essential for the proper functioning of the body. Unfortunately, there is still among us, a substance or medication can, by itself, to lose weight effectively, lasting and without risk to health.
7. Increased physical activity is crucial. If you are able to have support at the level of physical activity the possibility of success increases. Sometimes the company of others with the same goals is crucial. It is recommended for weight loss and to prevent weight regain lost about 60 minutes of moderate activity, 5 days a week.
8. Set realistic goals and deadlines with the health professional. Reject impossible goals. For those who are overweight, a gradual loss (0.5 to 1 kg per week) from 5 to 10% of initial weight, already has health benefits and is a realistic goal.
9. Help to modify the space that surrounds it. The food environment around us is sometimes the biggest obstacle to healthy eating. Insist that there is water available in your workplace. Ask mixture of bread in your coffee. If you give a party for children make available fruit appealing way.
10. Prepare and do not get discouraged. Remember that in any process of change in eating habits success can take. You will certainly have several phases of discouragement and failure times when you will feel like giving up. Talk to your therapist and learn to deal with these moments. At the end of this process. it is intended that has less weight, but above all, it has more health and learn to love your body.
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