HEALTH INFO TIPS

Overweight or obesity is increasingly becoming a big social problem. In the United States, only one in four adults has a normal weight. 

About 50% of people under the age of 17 have a normal weight, but 20% or less of those who succeed in losing weight maintain the weight loss. The rest of the people lose weight and gain weight again after maintaining it.

Being overweight increases your risk of heart disease, high blood pressure, dyslipidemia, osteoarthritis, snoring and sleep apnea, and type 2 diabetes. Dieting for weight loss is not a permanent solution. In order to safely lose weight and maintain the weight lost for a long period of time, permanent and healthy lifestyle changes are essential.

Efforts to eat less food are needed to maintain energy balance so that energy expenditure is high. For weight loss, total calories are more important than carbohydrate, fat, and protein composition.

Medical News Today introduced 10 tips for weight loss success on the 4th (local time).

1. First, eat a variety of colorful, nutrient-dense foods

The most basic way to lose weight is a healthy diet. For this purpose, fruits and vegetables should account for 50% of the total meal, and 25% whole grains (unrefined grains) and 25% protein. The total dietary fiber should be 20-30g per day. Avoiding trans and saturated fats can reduce the risk of coronary artery disease. For fat, choose monounsaturated fat (MUFA) or polyunsaturated fat (PUFA).

Foods you can eat: Fresh fruits, vegetables, fish, legumes, nuts, seeds, whole grains such as black or oatmeal
Foods to avoid: Fatty foods and butter, fatty red or processed meats, baked goods (such as bread), bagels, white bread

When losing weight, vitamin and mineral deficiencies, which are essential nutrients, are easy to appear, so talk with a doctor, nurse, or nutritionist you know in this area.

2. Keep a food and weight diary

Self-evaluation is essential. Record the food eaten during the day through a paper diary, mobile app, or Internet program, and measure and record the weight every week.

3. Enroll in a physical exercise ,activity and program

Physical activity is an important factor in body health, and when you lose weight, you should include it and improve your eating habits. Ideally, you should do moderate-intensity activities such as brisk walking for at least an hour each day. If you can't afford an hour, try to set aside 150 to 250 minutes each week. People who are not physically active may be very slow when they first start exercising. The exercise intensity is gradually increased.

At the same time, you need to keep a record of how you did your physical activity. Measure food and physical activity through a free mobile app and enter the amount of calories burned during exercise. Taking the stairs, scraping leaves, walking your dog, gardening, dancing, playing outdoors, or taking a walk outside a building can be great ways to increase your physical activity.

A medical evaluation prior to initiation of an exercise program is not required for people at low risk for coronary artery disease. However, if you have coronary artery disease, it is safe to receive a medical diagnosis to determine the appropriate amount of exercise.

4. Control the amount of food you eat

Eating too many low-calorie vegetables can lead to weight gain. Don't be too late to realize how much the food was. You should be able to use a measuring cup or measure to dispense the right amount of food. If you do it in the snow, you can eat more.

5. Avoid liquid calories

You are more likely to get your calories from sugary sodas, tea, juice, and alcohol. However, this is a waste of calories. Unless you're replacing your meal with a healthy smoothie, it's a good idea to drink tea or coffee without water or sugar.

It's also good to burn a fresh lemon or orange there. It is better not to make the mistake of draining water by starving. If you starve yourself, you may end up eating something that is not a regular meal. If you feel hungry, drink a glass of water, unless it's time for a meal.

The most basic way to lose weight is a healthy diet. For this purpose, fruits and vegetables should account for 50% of the total meal, and 25% whole grains (unrefined grains) and 25% protein. The total dietary fiber should be 20-30g per day. Avoiding trans and saturated fats can reduce the risk of coronary artery disease. For fat, choose monounsaturated fat (MUFA) or polyunsaturated fat (PUFA).

Foods you can eat: Fresh fruits, vegetables, fish, legumes, nuts, seeds, whole grains such as black or oatmeal
Foods to avoid: Fatty foods and butter, fatty red or processed meats, baked goods (such as bread), bagels, white bread

When losing weight, vitamin and mineral deficiencies, which are essential nutrients, are easy to appear, so talk with a doctor, nurse, or nutritionist you know in this area.

The most basic way to lose weight is a healthy diet. For this purpose, fruits and vegetables should account for 50% of the total meal, and 25% whole grains (unrefined grains) and 25% protein. The total dietary fiber should be 20-30g per day. Avoiding trans and saturated fats can reduce the risk of coronary artery disease. For fat, choose monounsaturated fat (MUFA) or polyunsaturated fat (PUFA).

Foods you can eat: Fresh fruits, vegetables, fish, legumes, nuts, seeds, whole grains such as black or oatmeal
Foods to avoid: Fatty foods and butter, fatty red or processed meats, baked goods (such as bread), bagels, white bread

When losing weight, vitamin and mineral deficiencies, which are essential nutrients, are easy to appear, so talk with a doctor, nurse, or nutritionist you know in this area.The most basic way to lose weight is a healthy diet. For this purpose, fruits and vegetables should account for 50% of the total meal, and 25% whole grains (unrefined grains) and 25% protein. The total dietary fiber should be 20-30g per day. Avoiding trans and saturated fats can reduce the risk of coronary artery disease. For fat, choose monounsaturated fat (MUFA) or polyunsaturated fat (PUFA).

Foods you can eat: Fresh fruits, vegetables, fish, legumes, nuts, seeds, whole grains such as black or oatmeal
Foods to avoid: Fatty foods and butter, fatty red or processed meats, baked goods (such as bread), bagels, white bread

When losing weight, vitamin and mineral deficiencies, which are essential nutrients, are easy to appear, so talk with a doctor, nurse, or nutritionist you know in this area.

The most basic way to lose weight is a healthy diet. For this purpose, fruits and vegetables should account for 50% of the total meal, and 25% whole grains (unrefined grains) and 25% protein. The total dietary fiber should be 20-30g per day. Avoiding trans and saturated fats can reduce the risk of coronary artery disease. For fat, choose monounsaturated fat (MUFA) or polyunsaturated fat (PUFA).

Foods you can eat: Fresh fruits, vegetables, fish, legumes, nuts, seeds, whole grains such as black or oatmeal
Foods to avoid: Fatty foods and butter, fatty red or processed meats, baked goods (such as bread), bagels, white bread

When losing weight, vitamin and mineral deficiencies, which are essential nutrients, are easy to appear, so talk with a doctor, nurse, or nutritionist you know in this area.