It is 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 country 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 economy of that country nearly $ 123 Billion dollars.
But what can we do to remedy the problem?
Here we give some basic and practical advice so you can 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 per 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 products low in saturated fat, carbohydrates and sugars but high in protein.
* It is recommended to chew each bite at least 10 times and eat slowly to get the full feeling 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 at least 30 minutes per session. Check with your doctor and he will guide you best according to your health and fitness.
* Consume foods low in sodium limiting salt intake. Approximately 70% of our body weight is water, therefore consume food high in sodium causes we hold more liquid and we increase weight.
* Eat at least 2.5 to 3 liters of water per day by limiting 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 to 30 minutes before eating any other food.
* Avoid eating foods full before bed let alone high in fat, carbohydrates and sugars.
* Remember that the body is a perfect machine and does not require large amounts of fuel to work.
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