The need to take care of your weight and that of your family lies in health problems. Overweight and obesity are public health problems which is affecting millions of people around the world, including young children.
These disorders are the main risk factor for cardiovascular disease, diabetes and other metabolic problems They can decrease the quality of life when not checked in time. For this it is essential to understand the importance of leading a healthy lifestyle, not only by improving 100% of the diet, but also by incorporating other good habits such as exercise and rest.
Are you looking for a way to take care of your weight and that of your family? We share some basic tips so you can start following them from now on.
The best ways to take care of your weight and that of your family
Losing weight can be a slow process, especially when your metabolism slows down. It can vary from person to person, as not all organisms function in the same way, nor do they process food in the same way.
It is very important to understand that it is not enough to eat right. While diet plays an important role, there are other factors that play a role as well. On the other hand, it is essential that habits are permanent and not just for a few days.
Although there are dozens of diets that promise lose weight Soon, the healthiest and most effective way to achieve a stable weight is with a balanced diet. Are you ready to try it? Take note!
1. Change the concept of diet
To take care of your weight and that of your family, it is of great importance to change the concept of diet. This first step helps everyone figure it out A good diet is not synonymous with starvation or strict restrictions.
The diet should not be recognized as a type of eating that is done for a few days. In order not to fail in trying to take care of health and weight, it should be perceived as an irreplaceable habit of life.
2. Have a complete and balanced breakfast
Careful! Skipping breakfast is one of the biggest mistakes when it comes to taking care of your body weight. Although many people think that skipping this meal “saves calories,” it can have a counterproductive effect on your metabolism.
People who don’t eat breakfast often have more anxiety during the day. Moreover, the body spends its energy reserves, affecting muscle mass. A complete and balanced breakfast prevents these situations from occurring.
- Note that it should include sources of healthy fats, proteins and carbohydrates. Also, your total calories match the 25% of the body’s needs.
- In turn, avoid the consumption of simple sugars, as these substances are related to an increased risk of developing obesity, according to a study published in Frontiers of bioscience.
3. Watch your portions
Taking food portions into account is also crucial for avoiding overweight. While healthy foods have a lot of nutrients to provide, it’s not okay to overdo it.
Instead of eating three large meals, it is advisable to divide the portions for five or six daily courses. Also, when you serve them, half should be greens or salads and the other half should be divided by grains and lean meats.
In order not to go hungry, it is recommended to drink a glass of water before each meal. This strategy they demonstrated to increase satiety efficiently.
4. Avoid junk food
There should never be visits to junk food restaurants in family plans. This is one of the reasons for the lack of weight control that both adults and children have. Indeed, are linked to the risk of type 2 diabetes and disease cardiac.
These meals include:
- Hot dogs and hamburgers.
- French fries.
- Pizzas and lasagna.
- Burritos and tacos.
- Sausage meat.
- French fries packet.
- Sweets, bread and industrial pastry.
Most of these products contain trans fatty acids. These items are capable of promoting inflammation and obesity when consumed frequently, according to a study published in Advances in lipid research.
5. Design balanced menus
Low-calorie meal plans are no longer an option for weight loss. While they are still good and work, they are not recommended due to their side effects. If you have a goal to take care of your weight and that of your family, it is better to look for healthy and balanced menus.
These may contain foods such as:
- Lean meats and fish.
- Whole grains and legumes.
- Nuts and seeds.
- Fruits and vegetables of all kinds.
- Low-fat dairy products.
6. Adopt an exercise routine
In combination with a good diet, exercise is one of the best habits for taking care of your body weight. Its daily practice stimulates the activity of the metabolism and increases energy expenditure to “burn fat” more easily.
If you don’t have time to go to the gym, you can adopt some simple home routines. Also, if you want to motivate the whole family, you can suggest many group sports activities:
- dance lessons.
- Bike rides.
- Athletics competitions.
- Swimming lessons.
- Workouts in the park or in the garden.
7. Sleep tight
Rest, like diet and exercise, is a habit you should keep in mind when looking to take care of your weight. Not getting enough sleep alters the activity of the metabolism and increases the tendency to become overweight.
When sleep is interrupted or too short, increases the feeling of anxiety about food and stress. Also, the body cannot optimally perform some processes that are involved in weight gain.
- Make sure you sleep well every day, per a period of not less than 8 hours.
- If you have small children, remember that they should rest for 10 to 12 hours.
To reach a healthy weight, watch your diet
Bottom line, if what you’re looking for is a healthy weight for yourself and your loved ones, You have to completely improve your lifestyle. Encourage good habits in your family and make sure they have a good diet. Otherwise, your health will be put at risk in the medium to long term.
The post 7 ways to take care of your weight and that of your family first appeared in research-school.