Sunday, December 5

Obesity: 4 eating habits to reduce body mass index

More and more research studies confirm the importance of keeping your body mass index (BMI) and waist measurements under control, are key health measures to reduce the risk of cancer and other serious diseases such as obesity, diabetes, hypertension and certain types of cancer that eventually lead to premature death. Nevertheless, follow a healthy diet and integrate some new eating habits, is the key to decrease a body mass index that announces overweight and obesity. First things first, you have to understand that there are some basic guidelines to take into account: calories and portion size matter, fat and cholesterol intake must be controlled, consumption of fruits, vegetables and whole grains is essential , like physical activity.

Before talking about the most recommended eating habits by expert nutritionists, we set about compiling some of the basic guidelines to take into account: The only way to lose weight is to eat fewer calories than you burn in a day. Also, it is important to know that in many cases, simply increasing the level of physical activity may be enough in cases where it is only necessary to lose a few pounds for the ICM to be in a healthy range. Although most of the time it should be supplemented with a lower caloric intake.

The 4 basic habits to reduce the ICM healthily:

1. Eating fewer calories does not necessarily mean eating less food

The trick to dieting without starving is choose foods that are lower in calories and that are also filling. In addition, this is the perfect example to understand that not all foods are the same and it is important to choose those that are more dense in nutrients, such as nuts that are rich in essential nutrients and vitamins, while others lack nutritional substance, such as products that contain added sugars. In fact, nutrient-dense food provides substantial amounts of vitamins, minerals, antioxidants, and fiber, all for relatively few calories and while fueling the body with energy. Therefore, the rule of thumb is to avoid empty calories from simple carbohydrates found in processed and refined sugar foods, such as sweets, pasta and bread made with white flour, and foods with corn syrup; not only do they cause weight gain, they activate the desire to eat more and are harmful to overall health. Bet on the consumption of complex carbohydratesAs is the case with vegetables, whole grain bread and cereals, yogurt and low-fat milk: they provide long-lasting nutrients, improve digestion, help stabilize blood sugar, and keep your energy at an even level. Although foods like fruit are also considered simple carbohydrates, contain naturally occurring vitamins and nutrients, unlike those found in processed and refined foods.

2. Eat 5 smaller meals a day

We are used to eating 3 large main meals a day, however most people are surprised to learn that eating 5 or 6 times a day can be a better way to lose weight to eat only 3 times a day. However, this only works if you are careful to monitor not only the calorie content, but also the amount of food that is consumed. The goal is to eat a small amount of food, like a cup of nonfat yogurt, every 3 hours or so. The idea is eat just enough so you don’t feel hungrybut never get to the point of feeling full. Some people recommend eating their meals on smaller plates, in fact there is research that has shown that it is great advice for people who tend to eat all day or who suffer from anxiety to eat. In addition, it is a good way to control the portions we consume ourselves.

3. Eat less foods high in cholesterol and fat

By now we all know that not all fats are the same, however one of the main general measures to to decrease the body mass index is to consume less foods rich in cholesterol and fat. Especially, it is essential to avoid saturated and trans fats, which are found in many animal products and ultra-processed foods. Regarding cholesterol, it is important to say that although our bodies also produce cholesterol from the fats we eat. And fats are also very high in calories. Therefore, reducing your total fat intake is helpful. Therefore it is very important to check food labels to make sure we are consuming the least amount of saturated fat and trans fat as possible. These tend to be the types of fat found in milk and dairy products that are solid at room temperature, such as fat in meat products, butter, margarine, lard and lard, and fats that come from baked and fried products. Regarding fats, they should be mainly “unsaturated” or “polyunsaturated” fats. Although there are some exceptions, these tend to be liquid at room temperature, like canola oil, olive oil, and some of the other vegetable oils.

4. Eat more fruits, vegetables, whole grains, and low-fat dairy products.

The best scheme to lose weight in the long term is to bet on following a colorful, balanced and healthy diet. One of the most effective methods is My Plate, an initiative created by the US Department of Agriculture., which helps tailor government dietary recommendations to individual nutritional needs. Nutritionists at the Harvard School of Public Health have similar (but not identical) healthy eating guidelines, best of all, they both have a few things in common:

– Try to consume at least five servings of fruits and vegetables a day. In general, the more colorful the fruit or vegetable, the more nutritious. For example, dark green spinach has more nutrients than light green iceberg lettuce.

– Always try and choose whole grain cereal, pasta, rice and bread. Many foods that say “whole wheat” or “whole grains” on the front of the package are made mostly with white processed flour, which is not as nutritious. Always check the ingredients to see if “whole wheat” or “whole grain” is the first ingredient on the list. Avoid foods that are high in sugar, such as cakes, sweetened cereals, and fruit-flavored sodas or drinks.

– Low-fat dairy products, such as cheese, yogurt, and milk, are good sources of protein and calcium that we need. Bet on the consumption of 2 to 4 servings of low-fat or fat-free dairy products every day.

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