Lose Weight
Excess weight is a great problem for many people and it is considered to be one of the most serious public health problems. We even talk of obesity as an "epidemic" that threatens the health of the young and old, as it is related to the development of heart attacks, diabetes, high blood pressure, bone and spinal problems, and an increased risk of cancer.
Obesity is categorized by the World Health Organization as a chronic illness, which means that it requires lifelong control in the same manner as diabetes or high blood pressure. Excess weight is considered to exist when someone has a BMI (Body Mass Index-a measurement of body fat which takes into consideration weight and stature) of more than 25 and less than 29.9. A person is considered obese when his/her BMI is greater than 30.
Why do we gain weight?
There are many causes of obesity. Some factors which cause us to gain weight are hereditary, lack of physical activity, eating more calories than we burn, and a sedentary life. It is also possible that a hormonal or metabolic problem exists that causes us to gain weight. This must be checked by your doctor. But, in general, all of us can lose weight if we eat less and exercise more.
When one has a tendency to get fat, the body tends to "save" much of what we eat. We even speak of the theory of a "Fat-Storage Gene," according to which the bodies of many of us are programmed to optimize the use of stored energy as much as possible for times when an emergency exists. For this reason, when we cease to follow a weight loss program, begin to eat a lot again, and stop exercising, a "rebound" occurs, causing us to gain more weight than we have lost. And this is when we again begin another weight loss program and enter into a "yo-yo" cycle, gaining and losing weight.
There is an enormous market selling all types of weight loss products, however, the majority of these do not work, and only make you lose your money. Some products are dangerous for a person suffering from a chronic disease.
How can one lose weight?
Other than surgical intervention, the only thing that helps us to lose weight is to eat less and exercise more. For some people, participation in psychotherapy groups is a great help in losing weight. This can be accomplished when we resolve to make a "change of habit" and decide to follow a healthy lifestyle.
What should I eat?
There are thousands of fashionable "diets" that promise to help us to lose weight rapidly. Furthermore, some even promise that you will never again regain the weight lost. This is untrue. Some general recommendations we can offer you to help you lose weight are the following:
- Visit a nutritionist or dietician who can help you to design a balanced nutritional plan adapted to your needs, likes and budget. This way you can learn to eat well in order to lose weight in a healthy manner.
- Try to eat 5 small meals each day and avoid going more than 4 hours without eating.
- Eat at least three or four servings of fruit each day, spread out through your meals.
- Eat at least three or four portions of vegetables each day.
- Drink 8 glasses of water daily.
- Preferably, eat whole grain cereals and avoid all types of refined flour, such as white bread, cookies and sweet breads.
- Limit pastries and products that contain sugar.
- Eat food that is prepared without fats, food that is broiled, baked, boiled, or steamed.
- Eat fish at least three times a week.
- At each meal, try to have a serving of animal products low in fat, such as fish, meat, chicken, eggs or low fat cheese, a serving of cereal (preferably whole grain) or legumes, and a serving of vegetables or fruit. Make sure that the portions are no larger than the size of a closed fist.