According to the World Health Organization (WHO), health is "the complete well-being and full development of physical, psycho-emotional and social potentialities and not the mere absence of disease or illness."
O overweight and the obesity These are disorders that are closely related to lifestyle. Obesity is today one of the major public health problems in the world. In Brazil, 5% of children under 14 years old are overweight and already at risk of developing hypertension. Therefore, the problem is not restricted to women or the adult population.
The practice of physical activity and healthy eating habits can prevent and treat problems related to excess body fat.
Nutritional Tips To Healthily Reduce Body Fat
Chew the food very well. It takes about 20 minutes for the stomach to release the CCK hormone that the brain picks up and generates the feeling of satiety. That is, by chewing more, there is a longer time for the stomach to send the message of satiety to the brain, reducing the desire to eat more, often too much.
Eat 5-6 meals a day. Fractionating meals, and decreasing their volume, will cause your metabolism to increase by at least 20%.
Invest in food sources of dietary fiber: whole grains (rice, breads, cookies, pasta, oats, granola), vegetables, fruits and vegetables. The fibers make it difficult to absorb fat and carbohydrates, favoring metabolism.
Avoid overdoing carbohydrates at night, ie pasta, breads, sweets. No need to exclude, but you need to take care of the quantities. At night we are closer to resting metabolism, thus requiring less energy. Excessive carbohydrate intake during this period provides increased fat stores. It's important that dinner is less hearty than lunch.
Avoid the consumption of goodies, "empty calories", that is, products that have many calories and few nutrients: candies, candy, soda, sugar, alcohol? The body uses one part as a source of energy and the rest is accumulated as fat.
Consume 4 servings of fruits a day, as well as providing vitamins, minerals, fiber and phytochemicals, have fructose that helps reduce the desire to eat sweets.
Avoid the consumption of animal fat: remove chicken skin or apparent fat from meat, reduce the consumption of butter, eggs, replace whole dairy products with skimmed ones.
Always opt for healthier preparations: baked, grilled or cooked. Avoid fried foods that greatly increase the amount of calories and fat.
Always be aware of food labels. They bring valuable information about the product you will consume. When choosing, choose the lowest amount of fat, calories and sodium.
6 simple ways to lose a little weight (April 2024)
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