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, which not 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 obese elderly.Try to move as much as possible during the day. You can always use the stairs instead of the elevator, walking instead of driving, getting off the bus a couple of blocks away and walk to your work.
In short, eat less and move more.
To lose excess weight successfully and healthily, it is important that you consider the following:1. Want to lose weight?
If you decide to reduce your weight because your doctor has recommended you or because you want to take care of your health, you're in luck. It's a good choice. Remember that you're in control. If you want you can. It is important to be motivated to carry out this task, it is not easy. It takes will and determination. But it is possible.
And the benefits to your health (will improve blood pressure and cholesterol levels and blood glucose) are visible even with modest weight loss. If low weight, and will increase your physical health, your energy level, physical mobility, even benefit your overall mood and of course, your self-esteem.
2. Set yourself realistic goals
You can not expect to lose 5 pounds in a week. Nutritionists recommend losing between 5 and 10% of your body weight, that is, little by little. We're talking about 1 to 2 pounds per week weight loss in the first months to be truly effective diet.
Remember that you can calculate your body mass index or BMI-BMI English-dividing weight in kilos by height in m2.3. Lose weight slowly
There is evidence that people trying to lose weight quickly, recover quickly. Those who are tired miracle diets and after 6 months, they stopped and overweight again.
The diet must allow gradual weight loss and definitive. What will help you reduce your body fat, protein loss limit and prevent decrease your basal metabolism (calories burned at rest) that occurs when we adelgazamos 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 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 per day.
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) need to reduce your caloric intake by 500-1000 calories per day. It is therefore important to know the calories some foods, you can calculate in sites like Calorie Count.
Although the rush and soon are part of our lifestyle, and we believe that there is no room for anything, there's always time to eat healthily Why not replace that quick burger full of calories in a bar by a light pasta salad with tomatoes, corn, ham and oregano?5. Keep stress
One of the difficulties in losing weight is anxiety. Many people bite between meals stress and can not stop until you are finished with the food and not because they are satiated. With these binges eat many calories 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.6. Not all diets are worth
It is not recommended that you follow radical diets for a few days, they only eat once or twice a day, or you do fasts as uncontrolled as nutritionists warn these habits are very dangerous to health.
A system should never be drastic because not only abandon it quickly, but we also hurt by a lack of nutrients.7. Eat well to lose weight
Your diet should be varied, healthy and palatable. No food is banned: put on your plate all but in proper proportions. Choose a diet low in calories and low in saturated fat, including vegetables, fruits, legumes, whole grains, and fish or lean meat (pork, chicken).8. Take care of sleep and rest
Sleeping more than nine hours a night protects people with a genetic predisposition to obesity, according to a recent study by the University of Washington. The investigation revealed that those who slept more were not only thinner, but also had a lower risk of gaining weight.
9. Make five meals a day
It is advisable to eat at least four times a day, but ideally food repartas five shots. That way, you will avoid periods of fasting, which not only help you lose weight, and trigger your metabolism to store fat.10. Practice physical activity each day
To ensure energy expenditure is essential to exercise regularly. Practice physical activity every day for at least half an hour. It will help you burn calories, manage stress, raise good cholesterol (HDL) and reduce the fat stored in your body. They are particularly suitable aerobic sports like swimming, cycling or brisk walking half an hour. Exercise helps you lose weight healthily.
Remember if you want to lose weight successfully: do it slowly, eating less and exercising.
If you also prefer healthy way to lose weight, follow a balanced and varied diet, which not 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 obese elderly.Try to move as much as possible during the day. You can always use the stairs instead of the elevator, walking instead of driving, getting off the bus a couple of blocks away and walk to your work.
In short, eat less and move more.
To lose excess weight successfully and healthily, it is important that you consider the following:1. Want to lose weight?
If you decide to reduce your weight because your doctor has recommended you or because you want to take care of your health, you're in luck. It's a good choice. Remember that you're in control. If you want you can. It is important to be motivated to carry out this task, it is not easy. It takes will and determination. But it is possible.
And the benefits to your health (will improve blood pressure and cholesterol levels and blood glucose) are visible even with modest weight loss. If low weight, and will increase your physical health, your energy level, physical mobility, even benefit your overall mood and of course, your self-esteem.
2. Set yourself realistic goals
You can not expect to lose 5 pounds in a week. Nutritionists recommend losing between 5 and 10% of your body weight, that is, little by little. We're talking about 1 to 2 pounds per week weight loss in the first months to be truly effective diet.
Remember that you can calculate your body mass index or BMI-BMI English-dividing weight in kilos by height in m2.3. Lose weight slowly
There is evidence that people trying to lose weight quickly, recover quickly. Those who are tired miracle diets and after 6 months, they stopped and overweight again.
The diet must allow gradual weight loss and definitive. What will help you reduce your body fat, protein loss limit and prevent decrease your basal metabolism (calories burned at rest) that occurs when we adelgazamos 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 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 per day.
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) need to reduce your caloric intake by 500-1000 calories per day. It is therefore important to know the calories some foods, you can calculate in sites like Calorie Count.
Although the rush and soon are part of our lifestyle, and we believe that there is no room for anything, there's always time to eat healthily Why not replace that quick burger full of calories in a bar by a light pasta salad with tomatoes, corn, ham and oregano?5. Keep stress
One of the difficulties in losing weight is anxiety. Many people bite between meals stress and can not stop until you are finished with the food and not because they are satiated. With these binges eat many calories 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.6. Not all diets are worth
It is not recommended that you follow radical diets for a few days, they only eat once or twice a day, or you do fasts as uncontrolled as nutritionists warn these habits are very dangerous to health.
A system should never be drastic because not only abandon it quickly, but we also hurt by a lack of nutrients.7. Eat well to lose weight
Your diet should be varied, healthy and palatable. No food is banned: put on your plate all but in proper proportions. Choose a diet low in calories and low in saturated fat, including vegetables, fruits, legumes, whole grains, and fish or lean meat (pork, chicken).8. Take care of sleep and rest
Sleeping more than nine hours a night protects people with a genetic predisposition to obesity, according to a recent study by the University of Washington. The investigation revealed that those who slept more were not only thinner, but also had a lower risk of gaining weight.
9. Make five meals a day
It is advisable to eat at least four times a day, but ideally food repartas five shots. That way, you will avoid periods of fasting, which not only help you lose weight, and trigger your metabolism to store fat.10. Practice physical activity each day
To ensure energy expenditure is essential to exercise regularly. Practice physical activity every day for at least half an hour. It will help you burn calories, manage stress, raise good cholesterol (HDL) and reduce the fat stored in your body. They are particularly suitable aerobic sports like swimming, cycling or brisk walking half an hour. Exercise helps you lose weight healthily.
Remember if you want to lose weight successfully: do it slowly, eating less and exercising.
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