The holidays have passed and those of you on programs of exercise and diet perhaps gained some excess weight and have become a little stressed. Most of us usually resort to exhausting diets of questionable effectiveness for rapid weight loss. However, this is often dangerous to our health. We should follow a balanced diet, which aims to reduce the weight constantly within the permissible limits of our everyday lives.
So what is the ideal weight loss? Many scientists define it being up to 1% of body weight per week. For example a 80 kg person, the ideal weight loss is up to 0,8 kg per week for one person and 60 kg 0,6 kg per week. This weight loss is acceptable in order to avoid any significant health problems. Therefore, once determine how many pounds a week should we lose, we go to our diet plan.
A properly structured diet program has the following characteristics:
1) Many small meals. Organize your schedule to get 5 meals a day. Never leave your stomach empty. Every 3-4 hours must have a meal or snack.
2) Always take breakfast. Do not ever miss your daily diet. It is important to cover a large part of total daily calories (200-300 calories at least). It has been shown in surveys that people who eat breakfast are more likely to become obese.
3) The digestion begins in the mouth. Chew slowly and carefully. Each meal should keep at least 15-20 minutes. The brain needs time to get the message that blood glucose is at satisfactory levels and feel satiety.
4) Eat plenty of fruits and vegetables every day.
5) Prefer milk and yogurt that is low fat (2%).
6) Minimize the butter, sugar and oils from your diet.
7) The portion size should be larger than the size of our palm.
8) Limit red meat to one serving per week. You can enrich your diet with fish and poultry by removing the fat.
9) Never leave your body dehydrated. The water helps to smooth cell function and regulates body
temperature.
temperature.
10) Exercise: Every successful diet is accompanied by an appropriate fitness program. We need long and laborious training sessions. Start with 20 minutes a day swimming, walking or
cycling in the water and increase the duration depending on the strength and mood.
There are no magic recipes to lose weight. A balanced diet together with aerobic exercise is the most ideal and safest way of loss of overweight. Concentrate on the nutrients of your meals. Enjoy your food and learn about everything that it can offer your body and your health.
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