What is it and how to get rid of overweight
The WHO defines obesity as “an abnormal or excessive accumulation of fat that can be detrimental to health”; so how to eliminate excess weight from our lives ? This treatable chronic disease is born from bad lifestyle habits: a bad diet and a lack of physical exercise. There are several treatments for overweight and obesity , and for all of them it is essential to modify the patient’s lifestyle. The most effective non-surgical treatments to reduce anxiety with food are the implantation of a Gastric Balloon and the POSE method that help to have greater satiety with smaller amounts of food.
The success of the gastric balloon and the POSE method depend to a large extent on the change in the patient’s behavioral patterns and for this, the multidisciplinary management of doctors, nutritionists and psychologists is required to teach and explain each phase of feeding that must be followed for a loss. of healthy weight. Weight loss with both treatments must be primarily from fatty tissue in order to preserve muscle mass. Post -procedure nutritional follow -up is a vital component to fat loss. First, the patient must be evaluated, pre-existing nutritional deficiencies determined, appropriate nutritional interventions developed in order to correct them, and a nutritional plan created at each postoperative follow-up phase that contributes to increasing the chances of success in losing weight. , avoid nutritional deficiencies and prevent not regaining the weight prior to the procedure or rebound effects.
Nutritional dietary monitoring in our clinics includes the TANITA study, anthropometric evaluations, caloric readjustment in each phase of treatment, change in food consistency, analytical tests, and exercise indications. The result is a guaranteed and permanent weight loss over time. It is important to reduce the number of calories you consume and eat in a healthier way to lose weight. The safest way to reduce our weight is to lose between 1/2 and 1 kilogram per week. In this way you will also avoid gaining weight again. Do not try to use drastic methods and unrealistic changes in your diet, such as crash diets, as this does not work. There are many changes you can make, here are a few.
Reduce your calorie intake. This action is the most important to lose weight. Together with the team of specialists you can review your eating habits to see how many calories you are consuming and where you can cut back. There is a chance that the portions you are eating are larger than you thought. You may also find that you are eating a lot of fast food, sweets, or drinks that contain a lot of sugar. With the help of the doctor, you will establish how many calories you should consume daily to lose weight. The ideal calorie intake to avoid becoming overweight is between 1,000 and 1,600.
Learn to be satisfied with less food. One way that you can satisfy your appetite and eat fewer calories is to use the concept of energy density. Food contains a certain number of calories in a certain volume. A high energy density means that there are a lot of calories in a small amount of food. Some foods that have a high energy density are desserts, sweets and processed foods. Fruits and vegetables have a low energy density, so the serving is larger and contains fewer calories. When you eat larger portions of low-calorie foods, you control your cravings and won’t feel guilty about overeating.
Use a healthy eating plan. Your diet will be healthier if you eat more plant foods, such as fruits and vegetables. It’s also important to eat more protein that comes from plants, such as beans, lentils, and soybeans. A good habit to get into is to eat red meat only once a week and try to eat chicken, fish, or turkey the rest of the week. Try to use low-fat dairy products. Limit the amount of salt and sugar you use. It is important that the fat you consume comes from healthy sources such as olives, safflower oils, and nuts.
Avoid crash diets to lose weight. Unfortunately, these alternatives and miracle foods don’t work and won’t help you lose weight in the long run. Lightning diets cause you to lose weight very quickly but it is very easy to gain it back. Only healthy eating habits will allow you to lose weight and keep it off for longer.
Do aerobic exercise. If you do it regularly you will lower your body fat level. Examples of aerobic exercise are: walking, biking, climbing stairs, or swimming. According to the American College of Sports Medicine, people who are overweight should get at least 150 minutes of moderate-intensity physical activity a week to prevent further weight gain. To lose weight considerably, you should do between 250 and 300 minutes of exercise a week. You may have to gradually increase the amount of exercise you do; you must divide the time into several daily sessions. Increase by five to six minutes per session each day. Your goals must be ones that you are going to be able to achieve so that you do not give up. Ask your doctor for advice on which exercise routine is right for you.