However, our food is increasingly removed from a diet healthy, we often overdo the fats, bakery products, meats and red meat, increasing our vulnerability to disease and promoting excess weight.

Prioritize plant foods
The foods you eat most often are of plant origin, such as vegetables, fruits, vegetables and cereals . While rich in animal fats like red meat, sausages, eggs, butter or cheese, should be reduced in the diet daily.

On the other hand, there are some foods that consumption should be limited to “occasional”. This group includes sweets, fried or salty snacks, pastries and sugary drinks.
The keys to a healthy and balanced diet
1. Eat bread, cereal and pasta, preferably whole wheat, several times a day to keep energy levels stable and ensure a supply of fiber enough.

2. Enter in your diet and vegetables daily. At least 400 grams per day.

3. Replace fatty meats with fish, poultry or lean meat.

4. Substitute whole milk for lower fat versions and salt. It is a good choice to opt for yogurt and milk made ??from soybeans , for you will help regulate levels of cholesterol .

5. Limit intake of sweets and completely eliminates the industrial bakery.

6. Get used to cook with little salt, ideally, try to take an amount not exceeding one teaspoon of salt daily. To avoid the dreaded water retention , uses spices to taste natural to your dishes and use low sodium salt.

7. Do not overdo the alcohol. Some studies suggest that women should not take more than one drink per day, and worse that metabolize alcohol.

8. Discover the simplest cooking methods: steamed, baked, microwaved or grilled. The best kept food nutrients and flavor to these cooking methods, while achieving reduced added fats.

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Diets and weight loss tips will almost inevitably lead to failure due to restrictive hard and can become. End all your energy and mood in a short time if not properly managed, so abandon them within hours.

Although there are many diets and weight loss tips that actually lead you to lose weight quickly, these are the most delicate to manage and implement because they can lead to problems in health and functioning of your metabolism, then we clarify that the care must be immense to have to try any of them.

The logic of diets and diet advice is to consume smaller amounts of food on your way to continue losing weight and losing weight. This will produce the opposite effect on you: you will be glad to actually be losing weight but your body is discouraged when the amount of food deliveries will be increasingly less likely to get discouraged and to continue and return to your bad eating habits and you have to recover all you lost weight with these tips to lose weight.

There are diets designed for weight loss and diet tips in the short term and temporary weight loss diets or tips on a long term and more stable, this is the ideal way to lose weight permanently. Depending on your needs you will have to choose the type of diet best for you.
Notwithstanding all the above, the best diet or weight loss tips are based on a balanced and disciplined then supplement the diets of choice and during periods of your choice, your strategy culminating with a little daily exercise to help you begin the long road to a slim and enviable throughout your life.

It really does not matter which way and the techniques or tips to lose weight you choose, your ultimate goal should always be to achieve the best figure at a point in the medium term. Put too much emphasis and effort on your part and get the only way to lose weight quickly. Need guidance and updated knowledge on what is most suitable way forward? Well now you will find many useful and effective tips for Weight Loss .

Remember that a good diet should be healthy from the start and should be based on your tastes, preferences, physical conditions and needs to be able to respect the rest of your life.

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Many women often mistake the wearing of a balanced diet with a radical reduction in the amount of food. But dieting is not synonymous starve, but to follow a healthy diet according to our needs.

If we add the practice of some sport and the hectic pace of work, in just a matter of days we will begin to feel the consequences of the lack of food, resulting in a pale skin as if we had just donated blood, dark circles “zombies” headaches and stomach and even fainting.

Mental level also experienced a profound fatigue, difficulty concentrating and learning, irritable and great anxiety, which in the least expected moment we will give ourselves a big junk food binge, recovering in a trice we had lost weight momentarily.

In turn, this may indicate that suffer from a disease such as anemia or, worse, become an eating disorder like bulimia (to some extent, deprivation of food is anorexic behavior, which often go hand in hand with this problem and can lead to death).

At least of the symptoms or even before the “treatment” to lose weight, it is best to go to a nutritionist to develop a meal plan according to our medical history, lifestyle and needs. It’s the healthiest thing we can do and with less risk of falling into the temptation of junk.

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These seeds have the property to purify and cleanse the body of impurities and toxins that accumulate in the body. It’s a good way to lose weight naturally, and among the benefits of India’s nuts to lose weight we have:

It is good to eliminate cellulite, excess uric acid and localized fat deposits, and also cholesterol, triglycerides and acts on the kidneys, helping to eliminate fluids.

Thanks to the fiber it provides, draws toxins out of the body, acts as a natural laxative and purifying and toning muscles prevent sagging.

But the nut of India has other properties that are not only for weight loss , is also used to help quit smoking, for the treatment of hemorrhoids, improves skin and hair.

We have to say that the seeds of India’s nuts are slightly toxic, you should always follow the directions because otherwise we may suffer some ill effects of excessive consumption of these seeds. The treatment is followed by boiling a single seed in a quart of water. This water is divided into four glasses to take one a day.

Some side effects from the nut of India may present as diarrhea, gas, nausea, stomach and intestinal problems and dehydration. Its use is contraindicated in pregnant women, elderly, children under 15 years and in people suffering from gastric ulcers or irritable colon.

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Each May, the operation bikini preaches that it is possible to achieve perfection in two weeks. That yes, hungry. Then comes the summer and stay healthy habits at the entrance kiosk. Until that September surprises with more than four kilos and the urgency to get, again, to plan. “It’s barbaric,” said Clotilde Vazquez, head of nutrition services Ramón y Cajal hospital in Madrid. Having a system like someone open a parenthesis and then follow with your life without any lessons learned, not only thins the medium term, is that fat.

Half of the Spanish weighs more than it should, increasing the risk of diabetes and cardiovascular problems
“After two years, which has been lost is recovered, probably with some more kilos tip,” says Felipe Casanueva, director of the Center for Biomedical Research in Red-Physiopathology of Obesity and Nutrition (CIBERobn). “Syndrome of weight regain is a difficult phase in which problems can arise from hypertension,” says Susana Monereo, chief of endocrinology, University Hospital of Getafe (Madrid). When it comes to saving energy, humans are “stingy and greedy,” said Vazquez endocrinologist, which means that if we skip a meal (breakfast is typical), our body is put on guard to spend less. And when the next batch of food falls into the stomach, she lunges for squeezing every last calorie. This feature, which has allowed our survival as a species, in times of abundance becomes a curse for many people. “The more fat I am, more fast, thereby saving mechanisms are triggered and fatter”. That explains Dr. vicious circle. He knows Cristina V., Madrid 37, is remembered on a diet since she was 16. “I got tired, he left her and stayed with twice his weight before.” He reached the 121 kilos (measured 1.53 meters): “And take care not for a bad diet and bad habits,” sentence.

Over 30% of respondents in a study of the Spanish Confederation of Organizations of Housewives, Consumers and Users (CEACCU) had ever followed a weight loss plan. The majority, on its own, without consulting a doctor. Less than 12% took five pieces of fruit and vegetables a day. 25% did not perform any physical activity.

“The only way to lose weight and keep it change of life ‘, sentencing experts. Eating better, exercising more. So, before you join the scheme miraculous six weeks he has told his brother’s hand that is holy, stop to think: why is fat?, Does less exercise than before?, Now do not eat at home ?, “eat enough fruit and vegetables?,” pica more between meals? The origin of the rolls, if you search well, eventually revealing. It may have been a job change, menopause, quitting smoking, start living with a partner, a medication …

Once detected the cause, the remedy will be clearer, not closer. “No choice but to give up things that cause us pleasure,” he acknowledges Casanueva. And it seems that we are for the work, in view of the latest National Health Survey: of every 10 adults, 4 are overweight, and 1.5, obesity. In other words, more than half of the Spanish population weighs more than medically recommended.

The ultimate deterrent, according Monereo, is the welfare, quality of life. “A person is only kept as lost if it perceives the thinning as a benefit to your health” sentence. Only if you know that controlling reduce the danger of flab to him fire the cholesterol and triglycerides, to have hypertension, sleep apnea and respiratory problems, back pain and cervical or lumbar problems in knees, hips and ankles .. . Or certain types of cancer, another disease associated with obesity.

“Someone with morbid obesity (50 kilos or more over ideal), with hypertension or diabetes can have a reduced life expectancy by 10 years,” says Manuel Puig, endrocrinología Service of Hospital Clínic de Barcelona and vice Spanish Society of Endocrinology and Nutrition (SEEN). “In addition, the years you live, the live worse,” he adds. But eye, because there is no need to get to this point so that the body will suffer. Just a few extra kilos concentrated in the abdominal area. What is called the curve of happiness and Xavier Formiguera, president of the Spanish Society for the Study of Obesity (SEED), prefers to define as “mortality curve” measured over 102 inches of waist is to have more ballots for diabetes or cardiovascular collapse, no matter who the person in question has some legs and arms that look like wires.

There is no research that has figured out how a body is overloaded if you add up 10, 20, 30 kilos more, points out Dr. Formiguera. But there is evidence of what happens when the process is the reverse: “It has been shown to lose 10% of the weight-pass, for example, 90 to 81 kilos, if you are overweight, improved between 40% and 60 % the quality of life, because diabetes is controlled, very significantly decrease the cholesterol level and blood pressure, reduces sleep apneas …”. Nearly three years ago, Cristina V. underwent stomach reduction surgery. Of those 121 kilos has gone above 64. His sore feet have disappeared, their migraines can give you the very least have their hypertension under control and has noticed improvement in their sex lives. “They gave me a tool and I use it well, watching what I eat and exercising,” he says.

The four “P”
Weigh myself, thinking, planning, purposes. The specialist Susana Monereo proposing these four “P” to implement around a holiday. As improvement purposes, suggests eating slowly, do not skip meals, do not snack between meals, eat less fat and more fruits and vegetables, walk for half an hour a day and do an hour of moderate exercise a week. Advisable to plan a weekly menu and go buy without hunger, with a list (and the money just to stay on it), with shopping cart and instead of skipping through the aisles of snacks and pastries, prepared dishes and avoid not store food.

Lies as fists
Doctors Casanueva, Vazquez Formiguera Monereo and dismantled several misconceptions about what thins and thickens:

The metabolism changes. Well it does, only when there is an illness. Changing lifestyles, increasing physical inactivity or poor eating habits.

From the 35 is fat more easily. Again, often change is the way of life: a job safer, more money for culinary homages to a car … “You lose your vanity, which is an important phenomenon for the epidemic of obesity,” says Dr. Casanueva. We got married, we play less football with friends, we care less kilos …

Drink plenty of water thins. The water, with 0 calories, is neutral, neither fat nor thin. The only certainty is that drinking before a meal may give a sensation of fullness in the stomach and to diminish the appetite.

The toast and thin light foods. Less fattening with fewer calories, but that does not mean that thin.

The fruit for dessert fat. Neither. Calories are the same, before, during or after.

The avoidance of carbohydrates. She is the mother of all lies, according to Dr. Vazquez. “It must have carbohydrates in each meal to prevent weight gain and for the mechanism of satiety is well regulated,” he insists.

A chubby child is healthier. Perhaps this was true in postwar Spain (meaning that at least he ate every day), but overweight today provides no advantages and it may cause serious problems: better chance of becoming an obese adult, and also , your body is exposed longer to the attacks of the disease. It’s like smoking: start made worse at 16 than at age 50.

What it costs
Social coverage and treatment of diseases related to obesity represents 6.9% of total health expenditure as a cost study sponsored by SEED in 1999. Jose Maria Labeaga, director of the Institute of Fiscal Studies and an expert on the subject, it appears to be an exaggerated percentage when computing a decade ago – “Spain was a country not obese” – but that becomes more real as advancing age. “Right now I would say is around 5% and rising.” In 2006, Elena Salgado, Minister of Health then said that the disease reached 7% of health costs in developed countries, what in Spain would be about 3,000 million annually. In our country have not been calculated yet the “invisible costs” as defined Labeaga, and can be infinite. For example, what a person does not win unless you live or whether to retire early for reasons connected with their weight.

Obesity also has economic causes, according to the expert emphasizes. “There is more to look at the evolution of prices of healthy and unhealthy foods (fats, pastries) in the last 20 years the CPI has risen the first nonstop, while the second is down,” he argues. “You now have fast food restaurants that were in Madrid 15 years ago and there today,” he adds. “Calculate how much and how fast it is, buy a prepared food and heat in the microwave,” he says as the last factor.

Lower quality of life
Susana says that the more kilos Monereo us on, we realized that our health is worse. The expert investigates the inverse relationship between weight and quality of life. And it concluded that obesity is among the diseases that impair quality of life. Not only because the patient has pain or physical problems, but because you are seen when walking down the street or do not fit on a bus or airplane seat in coach. The working group on obesity SEEN that Monereo coordinates, has adapted a test of quality of life from the United States and is implementing 400 morbidly obese and 400 normal weight people to see the differences. The figures will be released later this year. For now, Dr. Assumpta CAIXA that has been translated and validated the survey, said: “At least 40% of morbidly obese women suffering from depression.”

What is BMI?
The body mass index (BMI) is a mathematical formula that doctors use to calculate the excess fat that a body, minus the height (80 kilos mean obesity as measured 1.60, but not someone two meters). Is obtained by dividing weight (in kilos) between height (in meters) squared. If the resulting number is between 20-25, the normal weight for height. Above 25 is overweight. More than 30, obesity (and is considered disease). More than 40, morbid obesity.

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