By: Ana Milena Perez
Nutritionist
www.DGMlife.com
In the Western world statistics on obesity are not very encouraging. The prevalence of overweight is increasing. In fact, over 30 percent of adults are classified as obese. The situation is very similar in children and adolescents. This is troubling due the relationship of obesity with chronic diseases such as diabetes, heart disease, hypertension and some cancers.
We have seen that with a reduction of at least 10% of the total overweight can control some of the diseases associated with overweight and obesity. Therefore, to achieve a healthy weight and keep it in time should be made permanent changes in lifestyle. And the sooner, the better. To do this, some measures it could take right now, which certainly will help you to adhere better to your new habits.
But above all, towards achieving a healthy diet, you should consult a dietitian to learn what are the proper portion sizes for your specific case.
How much is a Serving?
Your dietitian may tell you to eat “a portion of something.” But how exactly is a serving?
A portion of each food group means:
Grains and cereals: a half cup of rice, potatoes, noodles, a slice of bread, a cup of grain
Vegetables: ½ cup (leafy greens, a cup)
Fruit: 1 apple, banana, etc. or half a cup of fruit salad
Meat: 80 – 100 grams (3 oz) of meat pulp, skinless chicken or fish.
Milk: A cup of milk or yogurt, a slice of cheese the size of 4 dice so.
myPyramid Food Guide, recommends several servings of each food group, as shown:
9-11 servings of grains and cereals
4-5 servings of vegetables
3-4 servings of fruit
2-3 servings of dairy
2-3 servings from the meat group and soy
With this entire preamble, today I present the following tips that can help lose those extra pounds gained in recent year-end holidays.
Often enough, before to much a few times.
Eating five to six small meals a day instead of three large meals you can achieve the best results.
Consuming 300 to 400 calories every three or four hours, you can keep blood sugar at a fixed level and prevent be hunger. This prevents high levels of the hormone insulin. The main anabolic hormone in the body. You can also combine 3 to 4 food groups on each meal. For example, a snack might include a serving of protein, one serving of cereal, fruit and dairy, So: 1 sandwich (triangle shaped), 1 tbs of peanut butter,1 apple and 1 cup of yogurt.
It is important to have a balanced intake of protein (20 to 25 percent), carbohydrates (55 to 60 percent) and fat (15 to 25 percent). These percentages are based on total calories should be consumed in a day.
Carbohydrates
The fruits and vegetables with fiber lessen the risk of Type 2 diabetes and provide plenty of vitamins.
On the other hand, refined carbohydrates and simple, such as white bread and potatoes, and sugars cause large changes in insulin levels and can stimulate hunger.
Do not avoid fats
Just eat the right ones, in the correct amounts. The omega-6 fatty acids and omega-3, found in almost all fish, olive oil and some nuts, keep the feeling of satiety and reduce cholesterol levels actually “bad” fats. Opt for mono-and polyunsaturated fats found in olives, and nuts, rather than saturated fats found in certain cuts of meat and whole dairy products.
Drink plenty of water
Water is the best fluid for the body, and has zero calories. Drink it instead of soda; juice and alcohol this are high in calories but with little or no nutritional value.
Keep a food record
The food record is useful to identify and change certain inadequate nutritional patterns. But once these erroneous patterns are identified and taken steps to change, the process of choosing foods high in nutrients and low in calories will become naturally.
Exercise
No weight loss program is complete without regular exercise.
Indeed, numerous studies have confirmed that it is extremely important for weight maintenance.
A good and complete fitness program should include aerobic exercise and strength training and flexibility.
REFERENCES:
DGMLIFE is a team of certified Personal Trainers and Fitness experts with over 8 years of experience in changing the physiques and improving the health of its clients. Based in Miami, they create comprehensive personal fitness and training programs for clients around the world. To learn more please visit www.DGMLife.com
