To lose weight, you have to take into account multiple factors
Overweight or obesity depends not only on what we eat but on many other factors such as physical activity, stress, intestinal microbiota (bacterial flora of the intestine), socioeconomic factors or the obesogenic environment that surrounds us.
It is clear that having excess fat in our body is not just a matter of what we eat. Being aware of the factors that affect each person allows us to better address the prevention and treatment of obesity.
The environment does not help us to lose weight
The incidence of overweight and obesity in both adults and children does not stop growing. More and more people suffer and it seems that this trend will not change in the coming years. It is clear that something we are doing wrong, without going any further around us.
We live in an obesogenic environment, that is, in an environment where there are a lot of factors that, without realizing it, bring us to overweight and obesity, conditioning our way of eating and our mobility.
And what are these factors?
1 The type of food that invades supermarkets, with a high energy density rich in sugars and unhealthy fats2 The advertising and marketing that surrounds us and encourages us to buy certain products,
3 The social environment
4 Automation of housework
5 The availability of cars that reduce our physical activity.
Specifically, advertising is a great condition for our way of eating. The food industry takes advantage of this advertising on television, radio, press or other campaigns to bombard us with information that conditions our decisions when filling the shopping cart.
OBJECTIVE: LOSE A FEW POUNDS
Have you considered losing weight? Have you tried different diets in recent years? Do you usually regain lost weight or even more? Are you at a time when you don't know what to eat?
First of all, be clear about your goals because that will help you make sense of what you do. You want to lose weight, but for what? There may be health reasons (improve my cholesterol levels, regulate blood pressure, avoid future health problems, reduce joint pain ...), aesthetics (feeling better, looking thinner, putting on clothes that now do not fit me) or of another type like wanting to learn to eat healthy, improve your diet, feel more agile ...
The more goals you set, the more reasons you will have for wanting to take care of yourself.
Start this project with a nutritionist, a professional who can understand your situation and offer you a solution tailored to your needs. You will feel accompanied, you will solve all your doubts, and above all, you will not endanger your health.
!CHANGE BEGINS !
You already know that you want to lose weight and you know what are the reasons why you do it. The time has come to make changes, learn and leave your comfort zone. Your customs and your current habits are making your weight increase, and with it the risk of suffering health problems. Forget about fad diets that promise miracles. You need not only to lose weight, but to improve your relationship with food, to know what your mistakes are and how to improve your habits.
First of all, "To eat healthy you must buy healthy." Make a list of everything you need. You can buy online or in the markets and shops of your neighborhood. Try to be faithful to the same place, they will know you and offer you what is best for you. I recommend dividing the purchase into:
Monthly purchase with everything that has a long expiration date. Oil, milk, vegetable drink, rice, pasta, bags of nuts, preserves, vegetable and frozen products.
Buy biweekly mainly of meat and fish that you can prepare in portions and freeze.
Weekly purchase of fresh and more perishable products such as fruit and vegetables.
Make the purchase varied. Don't always catch the same fish or the same vegetable. That creates monotony. Take advantage of seasonal products and consider prices and offers. Do not fall into the error of buying soft drinks, pastries or ice cream in case someone comes to your house or to have for children. They are insane products for you and of course for your children. If you have it at home, it is very likely that you will end up tempted.
You already have the purchase, now it's time to organize the lunch and dinner of the week. If you plan you will eat better and more varied. A 30-minute investment will make the week easier. You can even agree on meals with your partner and child.
Vary your dishes by trying new recipes. Learning to eat and lose weight is not to live with chicken and lettuce. There are many options that will make you discover new foods, vary, and above all enjoy.
Healthy food and physical activity, the keys to lose weight
Obesity is the result of many factors, and one of them is physical activity. Every time we move less. Office work that keeps us in a chair for 8 hours, travel by car or motorcycle, technological advances that accommodate us (dishwasher, vacuum cleaner), lack of time and laziness to move.
Have you ever done the test to see how many steps you take per day? Do it and you will be surprised. And the worst part is that sometimes we spend the weekend on the couch because we want to rest.
How to get away from sedentary lifestyle?
Take advantage of the trips to walk or go by bike, take the stairs at home, work and the subway, get off one or two stops before your destination and finish the journey. walking 2 days a week practice some sport or activity that you like as dance classes, hiking, bike rides on the weekend or a swimming course.
Physical exercise will make you feel better physically and psychologically and will be an aid to your goal of losing weight.
Take care of yourself without giving up your social life
Taking care of your diet to lose weight does not mean neglecting the social life you share with your family and friends. If you think it is best to stay home and say no to the proposals you have to go out and enjoy you are wrong. That is not sustainable over time and can cause sadness, discouragement and anxiety. You must learn to enjoy without compromising your goal. Choose the healthiest options you have at your fingertips, moderate the amounts, know how to say "no" without fear and not fall into the error of compensating excesses with fasting or other behavior. Changing your behavior in these types of situations will help you maintain a healthy weight for a longer time.
Let nothing spoil your goal
Emotions are closely linked to how we eat. Sadness, happiness, stress, anxiety or boredom can make you take refuge in food as your escape valve consuming more fatty foods rich in sugar, snack between meals or binge losing control.
It seems that the solution is simple, don't do it. Even your family will have ever told you "if you know you need to lose weight, stop itching." You also have it clear, the theory you know but putting it into practice is very complicated.
In this sense it is important to take care of sleep sleeping at least 7-8 hours a day, play sports, apply relaxation techniques such as yoga and lead a life as orderly as possible with regular schedules and planned meals.
Breakfasts and dinners to lose weight
The two meals of the day that are usually more complicated are breakfast and dinner. The first because we usually have little time and the food industry has created many products very fast to consume, tasty but of a very low nutritional quality. Throughout our lives, advertising in this industry has told us how we have to have breakfast and we have to unlearn many years of misinformation.
On the other hand, the moment of family dinners usually takes us tired with what we eat the first thing we catch.
The change that will allow you to lose weight without regaining weight
Overweight or obesity is a situation that develops due to numerous factors. The type of food, a sedentary lifestyle, emotional aspects, the state of health or the surrounding environment are just some of these factors that can trigger it.
If you need to lose weight, following a diet is not the solution (at least the only one). Don't consider taking care of yourself for a few months, taking medications, nutritional supplements or meal replacement for weight loss. Go to a nutritionist who treats your case in a personalized way, who teaches you to eat, buy and cook healthy. In short, improve your habits.
Stay away from sedentary lifestyle. Include walking walks and stairs in your daily routine. Practice some type of physical exercise that makes you enjoy (swimming, dancing, hiking ...)
Do not think that losing weight is going hungry, suffering and giving up eating a plate of pasta, a slice of bread or a banana. If you think that is because you have not found the right professional.
