In their eagerness to look better, many persons fill gyms daily and carry out different diets, not always recommended by a specialist, according to the characteristics and physical conditions of each case in particular.
For such purposes, the main thing is to focus on a reasonable objective and not want to lose a lot of weight in a short time, which could be easily recovered after ending the diet.
Cuban doctor Alberto Quiñones, head of the Endocrinology Department of Hospital Salvador Allende of Havana, warns that skip meals is counterproductive, because after a strong caloric restriction, the body stores fat in order to face the supposed next famine.
The physician heads a program against obesity in women based on a healthy balanced diet and the daily practice of exercise, of which have benefitted overweight and obese women of all ages. Quirantes recommends six daily meals in a diet where prevail the so-called water fruits: mellon, orange, apple and grapefruit-, vegetables, chicken, fish and integral foods. It is not necessary to eliminate the consumption of sugar or grease, only rationalizing them to the minimum. This is because the body needs all the nutrients to work well, thus once in a while it is allowed a small desert or a piece of chocolate.
A diet is not only the selection of foods, but a form of eating that includes prolonged and slow chewing, making a pause between plates, which will give a feeling of satisfaction.
Another of Quirante’s advices is to give breakfast the priority, after the mid-morning snack, an abundant lunch, an evening snack, a light dinner and a refreshment before going to sleep which could be a glass of skimmed milk.
To lose weight, persons don’t have to stop eating, but to eat those products which nourish and keep you healthy, assures the expert. Does sleep help losing weight? To respect the circadian rhythms may be beneficial for those who want to lose weight. But to respect them can unleash grave consequences, especially when one does not sleep the time needed or without light.
Even a slight exposure to light during sleep reduces melatonin, substance that alters the internal clock and produces an increase in appetite, a slow metabolism and resistance to insulin.
According to experts, not sleeping from 12 midnight to five in the morning is enough to make the person hungrier, thus many who work night shifts and sleep during the day, suffer from overweight during the day to suffer from overweight due to hyperinsulinism. Even persons who do not sleep deeply due to the snoring of his or her partner, have more difficulties to lose weight. Also eating through the night make people 12 times fatter than eating the same food during the day. This shows that darkness during the night is crucial to lose weight. Errors and myths about nutrition Specialists consider a healthy and balanced diet is the first medicine for people the first preventive medicine to have a good healthy state. They assure that although at present exists more information on how to conserve, manipulate and cook foods, people do not eat better. The thing is many people prefer to consume products already pre-cooked, on occasions to avoid having to wash dishes or to avoid the heat of the kitchen. Today, animal protein consumption has risen in detriment of carbón hidrates, and these generally are accompanied by mostly saturated fats which provoke, among other evils, cardiovascular problems. What is certain is that having a balanced nutrition it is essential to know how to combine foods, trying to eat everything and varied, but without excess, which can cause illnesses of the metabolic system. Another mistake is not to eat the bread crumb but only the crust, because being more toasted, it is less fattening. The outer part of the bread contains greater amount of calories because it is dehydrated fat. About the grease, experts assure that the more oil you use to fry, the cooking is greater and the food will absorb less grease and will be more energetic. About fruits, the important thing is that they are well cleaned as well as vegetables or the ideal option is to steam cook them or with little water and later drip dry.
To obtain the desired weight, it is necessary to analyze the lifestyle, readjust the diet and make it the most balanced possible, as well as a workout routine of exercise several times a week. Have an indicator of corporal mass is difficult on ocassions, but not impossible. The ideal weight is equal to good health. *Journalist of the Science and Technology Bureau of Prensa Latina
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