In order not to expose ourselves to unnecessary risks and improve our quality of life in an easy, safe and pleasant way, we offer you ten tips that, although they do not guarantee a miraculous result, will help you to improve your body weight and to feel good about yourself.
Begin by practicing light intensity physical activity. Mild physical activity has no risks for apparently healthy people, who are not in any medical treatment or who are suffering from chronic diseases, such as diabetes or hypertension. We refer to activities such as walking at a leisurely pace without excessive fatigue, climbing a building up the stairs instead of the elevator or cycling a few kilometers recreationally. In any case, if the person has one or several risk factors (obesity, smoking, hypertension, diabetes or others) it is advisable to make a medical consultation before starting a systematic exercise program.
If possible, use a physical education teacher to design the exercise program. If it is not possible to count on the services of a professional, it is recommended to start the activity with light walks and / or use the bicycle more or less systematically, until you feel the effort and, eventually, feel that the sweat moistens the clothes.
Pay attention to the clothes you use for exercise. It is not a question of choosing any particular brand, but of using designs and materials that allow the free circulation of air between our skin and the exterior. It is very important that sweat, especially abundant in hot times, evaporates quickly from the body surface so that our temperature control system works properly. If this does not happen, there is a risk of heat stroke or fatigue. Footwear occupies a very important place: use ergonomically designed shoes that minimize impact and absorb pressure, while ensuring perfect foot support and good ventilation.
Develop physical activity with an intensity that does not involve excessive effort . The intensity of physical activity should be between mild to moderate, and should be manifested with an increase in the frequency of breathing and acceleration of the heart rate within perfectly tolerable ranges. Good advice is to exercise at an intensity that increases sweat and breathing but does not prevent you from having a conversation during the activity. Heart rate (heartbeats per minute) is a good indicator for most healthy people.
The activity must have a minimum duration of 20 minutes to ensure a significant energy expenditure . It is preferable to perform the exercise at a mild or moderate intensity if that allows the duration of the exercise to exceed 20 minutes, especially during the early stages of the program. The World Health Organization recommends physical activity for at least 30 minutes.
Do physical activity every day of the week. If the intention is to control body weight it is very important to perform activity as many days a week. When exercises of a certain intensity are performed, the metabolic rate (amount of energy spent in the unit of time) increases considerably and remains increased even for several hours after the effort. That means that if we exercise more days a week the metabolic rate will be increased more times, which will cause us to have extra energy expenditure.
Do physical activity in groups to feed motivation. It is not easy to change a sedentary lifestyle for a more active one if there is no group and motivating support that drives us to go out to spend energy. If the activities are done in family and outdoors, much better.
The important thing is to move more, and if it is in a better gym. Many times we ask ourselves: Is it necessary to go to a gym to lose weight or is it enough to move more? The gym is not necessary but desirable, because systematic and personalized physical activity programs allow you to control body weight more quickly. But good results can also be achieved by adopting a more active and healthy lifestyle.
Include active life naturally in everyday activities. The realization of physical activity should not be a burden, as who takes a medication circumstantially. Walk to work or school; walk to make the purchase; go up stairs instead of using elevators (if you can’t go up one floor, at least go down two); and getting off a station earlier in the subway or the bus are strategies that can be an important weekly energy expenditure. In your free time, always choose outdoor activities, with family and friends. The practice of sports is not recommended for all people, because some require a very high effort. Consult your doctor before practicing intense sports such as tennis, paddle tennis, football or basketball.
Remember that losing weight is the result of spending more energy than you eat with meals. For the vast majority of people, even being very active, an excessive intake will always exceed the expenditure of energy. The most advisable thing is to adopt a diet low in calories but that respects the basic principles of nutrition: quality, quantity, harmony and adequacy. Water is a fundamental element of every diet and a basic pillar of health, because in addition to being the best way to be hydrated, it does not provide calories. Whenever possible, consult a nutritionist before changing your eating habits.
These ten tips are not intended to replace the personalized advice that a physical education teacher, a doctor or a nutritionist can give you. On the contrary, we invite you to consult them to carry out those activities that best suit your needs. But these tips are a healthy guide that will allow you to begin firmly and safely recovering your ideal weight.