It’s no secret that overweight and obesity have become a serious public health problem in many countries. The world ranking places the United States and Mexico in the first and second place of the countries with the highest percentage of obese population with 30 and 24% respectively.
In the United States obesity is considered an epidemic that causes about 400,000 deaths a year and costs the U.S. economy nearly $ 123 Billion dollars.
But what we can do to remedy the problem?
Here will give you some basic tips and very practical for you to lose those extra kilos.
The first thing to understand is that obesity and weight gain is caused by consuming more calories than the body needs. It is estimated that the body requires 2,000 calories a day to perform its basic functions.
Carefully read the labels containing nutritional information for each product to choose those with the least amount of calories per serving.
Try to consume low in saturated fat, carbohydrates and sugars but high in protein.
Is recommended to chew each bite at least 10 times and eat slowly so that the feeling of fullness comes faster.
Long periods of time without food is not recommended, therefore it is recommended to eat at least 5 times a day but small portions not exceeding the total daily calories recommended by your nutritionist. This helps boost your metabolism and allow you to burn fat faster.
Exercise at least 4 times a week for at least 30 minutes per session. Check with your doctor and he will guide you best according to your state of health and fitness.
Consume foods low in sodium limiting salt intake. Approximately 70% of our body weight is water, so consuming foods with high sodium content makes retain more fluids and we increase weight.
Eat at least 2.5 to 3 liters of water per day to limit the consumption of soft drinks and sugary. This helps eliminate toxins from our body.
Consume preferably raw and fresh fruit on an empty stomach and not combine with any other food. Wait at least 20-30 minutes before eating any other food.
Avoid eating foods full before bed and much less high in fat, carbohydrates and sugars.
Remember that the body is a perfect machine and does not require large amounts of food to function.