10 principles of healthy weight loss

10 principles of healthy weight loss

 According to the American Institute for Cancer Research (AICR), the evidence shows that our risk for many cancers is related to diet, physical activity and weight, which is a direct result of eating and physical activity. Maintaining a healthy weight is important to protect your health, but a healthy weight is not always easy and can be dangerous if you get to the right path.

 Healthy weight loss compared to unhealthy

Being overweight and is a source of frustration for many trying to lose. As a result, people often turn to dieting with very precise rules and limits that promise a quick and substantial results. These rules and restrictions are difficult to expect, and once the deadline for the modedity is over, most people often gain all the weight, or even farther back. Although the complex rules of these systems are modetrend or to believe that if they are scientifically based, they are not; They are based on a simple logic: cut a large piece of calories by cutting whole or whole food foods groups with liquid low calorie content. But in the end, in general, and they can actually hurt your health does not work because they do not affect the general lifestyle of a person.

The only way to get the loss and healthy weight management is a change in lifestyle. There are a variety of factors that contribute to a successful weight control and more you can incorporate into your daily life, a better life.

Lifestyle rules for a healthy weight

It all starts with the food. A healthy diet rich in vegetables, fruits, whole grain products, legumes and lean protein, while low in foods with high sugars, refined grains and trans and saturated fats is essential.

It is not just what you eat, but how much. Portion control is not necessary to be controlled with a calorie-reduced, food like broccoli and spinach, but for more high-calorie foods, part. Some people weigh their food, but if you are not ready to control parts much, you can start with a simple rule: only a second section without high-calorie foods. Keep an eye on the size of the portions to be full, so you do not eat without a complete set of knowing that in it has two or three servings.

Observe while eating. This does not mean while eating distracted food (like eating while watching TV or working) and pay attention to what you eat while you eat, enjoy the food and think about what you like and do not like.

Do not rush your meals. Rushing while the likelihood of eating excess food will increase because it will not give your body time to fully respond to what's happening in the stomach. In addition, often rushing leads to digestive problems (eg, digestive problems, heartburn, gas), often rushing means that the food is not enough to chew. It is important to eat well slowly and chew.

Prepare success for their food environment through the control. No junk food in the home and avoid temptations elsewhere, such as automatic desktop dispensers. Also useful to distribute snacks in individual bags or containers of food from large containers.

Identify the emotional circumstances often lead to excess, such as stressed, angry, depressed or angry and get on to the pleasurable activities that you can instead do, such as gardening, while taking a walk or even meditating.

Make sure you get enough protein and no protein in every meal. Evidence suggests that the protein actually increases saturation more than carbohydrates. In addition, protein helps loss muscle during weight loss. If you implement a training plan to get enough protein is not only desirable, necessary.

Variety is important for your overall diet, but not necessarily all meals. Too many choices at a meal can promote excessive food, which is why it is best to have a buffet too.

Get the closing of the right eye. People often underestimate the role of sleeping habits on weight. The optimal amount of sleep varies from a small person, but too little sleep (a study has identified this as less than six hours) has been linked to a weight gain.

The exercise requirement t or at least maintain an active lifestyle. The goals of his body will determine the type of exercise plan that is required. For some people, this may include training T cardiovascular, strength training and / or mobility training, but even if it does not create a workout plan, it is important physical activity is in your lifestyle. Take a walk in the morning. Garden in your garden in the afternoon. Walk into the store when it is close by. Take the dog (s) for a ride. The most important thing is to move your muscles regularly and activate them.