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.

The hiperobesidad also called morbid obesity is a disease that affects millions of people around the world. Hiperobesidad is considered morbidly obese when BMI is over 39 or when these patients are a 50 to 100% above their ideal weight.

While there may be different causes in this case I will emphasize treatment that can be done.

Treatment consists of:

* The completion of a diet to hiperobesos, with which it can lose many kilos.
* Physical exercise appropriate to morbid obesity.
* Bariatric surgery.

Whatever the case, it is necessary to start with a diet to lose many kilos.

Characteristics of diets for hiperobesos

* Must be balanced, ie provide all the nutritive elements: protein, carbohydrates and fats.
* Are low-calorie diets, but maintain a balance of different nutrients. Example: 1500 calorie diet, 1200 calorie diet, 1000 calorie diet, and so on.
* Must make a good selection of food, which includes foods rich in fiber, vitamins and minerals (fruits and vegetables, whole grains and beans), good quality protein (fish meat, skinless chicken and lean red meat) and polyunsaturated fats (vegetable oils, marine fish, cereal grains).
* You must have an adequate daily distribution of meals should consist of 6 (4 meals and 2 snacks midmorning and midafternoon). This will reduce the level of anxiety and hunger.
* It is important to respect the portions and amounts of foods consumed.
* It is important to lose about half a kilo of weight per week. Weight loss should be slow to ensure a good result and avoid the rebound effect.

Whatever the subsequent treatment, such hiperobesos diets help you lose many kilos, but it is important to emphasize the importance of implementing regular physical activity and sometimes some kind of psychological therapy for support.

Then the doctor will be with the patient to decide further treatment, either with the aid of medication or bariatric surgery.

Keep in mind that if you suffer from hiperobesidad, we need you to do a treatment with a health professional, not only to lose many kilos, but to improve your quality of life and prevent complications.

A vegetarian diet coupled joining the two basic concepts of these two diets. The dissociated diet is a diet that can not combine more than one type of nutrient in the same dish because it is the bad combination of food and not the amount of calories that makes fat.

The vegetarian diet prohibits the consumption of foods of animal origin in its strictest form, although its variants ovolactovegetarian lactovagetariana and allows the consumption of milk and eggs.

Coupled vegetarian diet menu

Menu 1

Breakfast:
2 apples blended with low-sodium mineral water
Malt coffee with soy milk or cow’s milk
2 nuts. A tablespoon of brewer’s yeast powder or flakes (without flavor)

Midmorning:
1 glass of orange juice or some flourish of steamed broccoli or cauliflower and a mint tisane

Lunch:
Salad with small potatoes

Mid-afternoon:
2 cups of strawberries blended with low-sodium mineral water
An infusion of chamomile

Dinner:
Casserole with chickpeas

Menu 2

Breakfast:
3 or 4 thin slices of melon, 5 almonds, malt coffee with soy milk or skim cow
1 tablespoon brewer’s yeast powder (unflavored)

Midmorning:
1 glass of grapefruit juice or a few sheets of steamed broccoli or cauliflower, and lemon verbena tea

Lunch:
Brown rice salad

Mid-afternoon:
3 peach puree flavored with two drops of orange flower water

Dinner:
Avocado Salad

Menu 3

Breakfast:
A half cup of strawberries, coffee malt with soy milk or skim cow
A tablespoon of brewer’s yeast powder or flakes (without flavor)

Midmorning:
2 to 3 pear puree flavored with a pinch of ground cardamom and 3 chopped hazelnuts, or some broccoli florets or steamed cauliflower
A tisane boldo

Lunch:
Lentil Salad

Mid-afternoon:
2 apples grated raw seasoned with a teaspoon of lemon peel and a pinch of cinnamon.
A tea of anise seeds

Dinner:
Bulgor wheat salad

Menu 4

Breakfast:
2 cups peeled grapes, but with seeds blended with low-sodium mineral water
2 nuts and a tablespoon of brewer’s yeast powder or flakes (without flavor)
A malt coffee with soy milk or skim cow

Midmorning:
1 glass of grapefruit juice or a few sheets of steamed broccoli or cauliflower, and a tea of pennyroyal

Lunch:
Mushroom Salad

Mid-afternoon:
8 fresh apricots.
A forest fruit tea

Dinner:
Baked vegetables

Menu 5

Breakfast:
1 ½ cups pineapple (pineapple), fresh diced, five almonds, malt coffee with soy milk or skim milk cow, a tablespoon of brewer’s yeast powder or flakes (without flavor)

Midmorning:
1 cup tangerine juice
1 rosehip tea

Lunch:
Salad with tofu.

Mid-afternoon:
4 kiwis
A dandelion tea

Dinner:
Stewed wheat

Menu 6

Breakfast:
6 plums, 2 nuts, 1 malt coffee with soy milk or cow’s milk and one tablespoon of brewer’s yeast powder or flakes (without flavor)

Midmorning:
Watermelon, amount to taste
A mint tisane

Lunch:
Salad with hearts of palm, asparagus and lima beans

Mid-afternoon:
1 cup liquid from tomatoes, skinned, seeded pears flavored with a pinch of sea salt and black pepper.
A lemon verbena tea

Dinner:
Baked Vegetables

Menu 7

Breakfast:
2 mangoes, 2 nuts, malt coffee with soy milk or cow’s milk and one tablespoon of brewer’s yeast powder or flakes (without flavor)

Midmorning:
1 cup cherries
An infusion of chamomile

Lunch:
Barley Casserole

Mid-afternoon:
1 glass of carrot juice
1 tea boldo

Dinner:
Cauliflower or broccoli salad

well then, enjoy the foods.

The family consists of starchy products all sources of complex carbohydrates called. It differs in this major group three types of food.

Cereals (wheat, rice, corn, rye, barley, oats, sorghum, millet.) And all products made from it: all the flour, bread, breakfast cereals, semolina, pasta, etc.;
Pulses (also called legumes): Beans, beans, lentils, peas, etc.;
Potatoes and other tubers, and all processed products derived: mashed potatoes, fries, potato croquettes.

A diverse membership

The first feature common to all these products is their high starch, which is the carbohydrate reserves of the plant world. Starch is a carbohydrate quality for the organization. The total starch must be cooked before being consumed to initiate the digestion of starch to make it possible (at least to greatly facilitate) digestion and assimilation by the body.

In addition to important carbohydrate, starchy foods contain many other nutrients essential for the body:

• Plant proteins;
• Vitamins of group B;
• Minerals;
• Fiber present in the “envelopes” of cereals, they are insoluble fibers that have a significant effect on intestinal transit

How to avoid sudden steering or breaks during sports? Making good food choices!

Tone in the plate!

To avoid the blow bar must be full of energy before exercise! For this, no secret: we must think of carbohydrates. It is the fuel of football! These sugars will allow the body to store reused directly usable during the game. Pasta, rice, potatoes, bread … must necessarily be on the menu. Warning: take your last meal at least three hours before the test. Otherwise, energy used to digest you may be missing on the ground …

During the effort, they are fast sugars which will give a boost under a reduction plan. You can opt for soft drinks (not too concentrated) or cereal bars. Think also dried fruit is an excellent energy snack easily assimilated. They provide, in addition, valuable minerals for muscle activity (especially potassium and magnesium).

An iron!

Iron is a trace element mineral that is a component of hemoglobin in red blood cells, myoglobin in muscles, and many enzymatic reactions necessary for cell respiration. It is therefore an essential element to keep fit and avoid the cons-performance. In terms of coverage needs, meat, particularly red meat, the source is most interesting: it contains the form of iron most easily absorbed by the body. Furthermore, meat, poultry or fish will promote the absorption of this mineral from other foods. It is therefore essential to avoid food deficiencies. But eat foods rich in iron is not enough! It should also consume vitamins (eg C) to facilitate the assimilation of this mineral. So do not forget fruits and vegetables. However, other foods such as tea and coffee reduce absorption. Avoid it!

No bobo!

To stay strong and avoid small accidents, you must maintain your entire body, focusing on the muscles and bones.

For muscles: Meat, fish and eggs, rich in protein to help maintain muscle (contrary to popular belief, consumption of red meat has no effect on the risk of tendinitis). The proteins are also involved in the production of bone matrix.

For bone dairy products at every meal to ensure adequate intake of calcium and protein, which can strengthen the bone. Attention dairy desserts (puddings, creams …) provide less calcium than yogurt and fermented milks. Alternate cheese and milk to reduce fat intake. Do not forget vitamin D, essential for bones. She hides in the eggs, butter and liver in particular.

For the body: Fruits and vegetables that you provide fiber, vitamins and minerals essential to maintain his body at the top. They will also provide antioxidants to fight against the strain. Eat at least five fruits and vegetables per day, fresh, canned or frozen.

In practice, visit our races for athletes to make good food choices. And remember to drink regularly.

1. Avoid constipation: a low intake of fiber and fluids and little physical activity can lead to constipation, which in turn can cause swelling. To avoid this, we recommend a diet rich in fiber (25g per day for women and 38g for men) that includes whole grains, fruit, vegetables, legumes, nuts and seeds, and physical activity of at least 30 minutes five times a week . Increasing fiber in the diet should be gradual, accompanied by plenty of fluids to the body to tolerate it better.

2. Discard grain allergies or lactose intolerance: allergies and food intolerances can cause gas and bloating but the origin must be confirmed by a doctor. Many people self-diagnosis and unnecessarily removed from their diet whole grains and dairy products are very healthy. If you suspect that you have an allergy or intolerance, it is best to see a doctor for us to do some tests. Sometimes it is sufficient to reduce the amount consumed the food in question, or take it in combination with other food.

3. Do not eat too fast: eating fast and not chewing food properly can make swallowing air and this, in turn, causes swelling, so you should relax and enjoy the food, which should last at least 30 minutes. Keep in mind also that the digestion begins in the mouth, so the swelling can be reduced simply by chewing more food.

4. No abuse of fizzy drinks: bubbles of gas or carbonated beverages (including light) can cause the gas will be trapped in our belly. Instead, drink water with a little lemon or lime for flavor, or to simply reduce the number of carbonated soft drinks we consume daily. Pepper infusions may help reduce swelling.

5. Do not abuse the gum: Chewing gum can make swallowing air and cause swelling. If you have that habit, it should toggle the chewing gum with suck a piece of hard candy or eat a healthy snack rich in fiber, like fruits, vegetables or low-fat corn.

6. Choose sugar-free foods: Many people suffer from bloating because they eat too many sugar alcohols in foods and beverages sweetened artificially. Experts recommend taking no more than 2-3 servings of this type.

7. Reduce sodium: highly processed foods tend to be high in sodium and fiber, these two elements can contribute to that bloated feeling. We have become accustomed to reading food labels and make sure that when we buy canned or frozen foods, none of them contains more than 500mg sodium per portion, and we are not taking more than a total of 2.300mg per day of sodium.

8. Be careful with beans and vegetables that produce gas: If you are not used for consumption can cause gas. The same applies to plants of the family of cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. But this does not mean you have to eliminate these foods diet rich in fiber and very nutritious, it is gradually incorporated so that the body becomes accustomed to the compounds that produce gases. You can also take an enzyme product that helps reduce gas.

9. Taking smaller meals more often, instead of three large meals a day, try eating less more often. This avoids bloating that often occurs after a meal. Aim to eat 5-6 times a day, but ensure that the amount of food and calories are in proportion to our needs.

10. Try food and drinks to facilitate the reduction of swelling: A few studies suggest that infusion of pepper, ginger, pineapple, parsley and yoghurt containing probiotics ( ‘good’ bacteria) can help reduce swelling. It is best to try a few to see if they allow us.

11. Eliminate water retention: Sometimes the belly bloating due to water retention (this is particularly common among women during the week before menstruation). Horsetail (equesetum arvense L) is especially useful for removing excess fluid in the body. You can have herbal teas, tablets or capsules (consult your pharmacist)

12. Exercise to reduce belly:

• Lying on the floor (see photo at right) with his arms on the floor (hands outstretched) and vertical legs. Down both legs and then rise again. The secret is to do this exercise very slowly. When you first try to do it 10 times, rest in bed with his legs on the floor, and repeat 3 times;
• From lying on the floor again but this time with the legs bent with feet flat on the floor, heels as close to the ass. Lift the trunk, (try to keep looking up at the sky to avoid bending the neck) and back down slowly. Again, do 10 sit-ups 3 times with a rest between each 10.