Do you want to lose weight and do not know how? We propose some keys that will help you achieve your greatest challenge: stay away from overweight and obesity and gain health.
Every year hundreds of thousands of new cases of obesity are diagnosed, something that the World Health Organization (WHO) has been warning about for a long time, even considering it as a true pandemic of the 21st century, showing special concern for childhood overweight, calling it one of the most serious public health problems of this century.
In fact, until 2011, 502 million people were obese worldwide, of which 297 million were women and 205 million men. But the alarm is even greater when we take a look at the childhood obesity figures: in 2013 there were 42 million infants and young children who were overweight or obese.
And the vast majority are cases caused by poor health habits that the person follows, not finding ourselves in cases caused by genetic conditions or disorders: unbalanced diets rich in fats, sedentary lifestyle and little or no physical exercise…
Therefore, when we have gained weight and even without realizing it and want to reduce it, we are faced with the challenge of losing weight, which although in the first moments can be complicated, it is extremely possible.
The keys to making the weight loss challenge possible
Eat a balanced, low-fat diet
Obviously we are facing one of the fundamental keys, since no matter how much we want to lose weight, if we do not change our dietary habits that have ultimately led us to that increase in kilos, it will be very difficult for us.
It is essential to follow a low-fat diet, based on natural and fresh foods. You should increase the consumption of fruits and vegetables, fish and low-fat meats. On the other hand, nuts such as almonds and walnuts help you lose weight, while whole grains, legumes and skim milk are advisable.
Visit a good professional
It is not advisable to follow a diet by ourselves, since most of the diets that we can find do not take into account certain health parameters or even diseases that we may have (such as diabetes, high cholesterol or hypertension).
Therefore, it is advisable to consult a dietitian or nutritionist, who will provide us with an adequate diet plan according to our personal needs. It will take into account factors such as our daily physical activity, our habits and tastes, our physical complexion, our gender and our age.
The importance of controlling anxiety
Before starting the diet we must bear in mind that it is never possible to lose weight in a short time; or what is the same, lose many kilos in a few weeks, since in addition to being impossible it is dangerous for our health.
In addition, if we lose weight in a very short time, we will not only have a greater predisposition to suffer from disorders such as fatty liver, but we will increase the risk of the dreaded rebound effect.
When it comes to controlling anxiety, it can be useful to practice regular physical exercise (such as running or walking), as well as some meditation or relaxation at home.
Practice regular physical exercise
It is essential not only when it comes to losing weight, but also when it comes to enjoying good health. It helps to burn the calories consumed and also the fats, it keeps us in good shape and is useful to reduce the extra kilos, high blood pressure and high levels of cholesterol and triglycerides. The best? Practice it every day, for at least 30 minutes.
In this sense, many are the experts in health, nutrition and dietetics who recommend walking to lose weight, especially because it is a simple action that we can carry out practically at any time.
In this sense, walking for only 25 minutes a day can make a difference of approximately 5 kilograms a year, contributing to better cardiovascular health, at the same time that it has very important benefits not only physical but also psychological.
Taking a walk or meeting a friend or your partner for a walk can be very helpful, especially since you combine exercise with stimulation and social life, so it will cost you much less.