Learn How To Lose Weight With Health

At times, to lose weight, simply moderate the amount of food eaten at each meal, other times it is necessary to change the type of food that prevail in the daily menu. Whether you want to recover the silhouette of other times or because you want to avoid complications associated with situations of hypertension, diabetes or high cholesterol, for example, losing weight is, for many people, an imposition.

Adjusting the amount of calories consumed to the level of physical activity performed during the day is, in many cases, the most relevant change in a diet, which tends to become unbalanced whenever a sedentary lifestyle takes over the lives of many people. Without spending the calories consumed, their accommodation in the body is inevitable and it will be difficult to succeed without intensifying physical activity or without reducing the amount of calories ingested. It is, after all, a matter of balance.

Knowing what you are eating is half way to a very beneficial enlightenment throughout the weight loss process. Vânia Costa, a dietician at Lusíadas Hospital in Lisbon, explains that "knowing the energy value of each food is important, since many people say they eat little and are not aware that they eat a lot in terms of concentrated calories." Food education then becomes the great ally of an effective diet. "It is important to know how to read a label, to have a critical attitude towards advertising and knowledge of energy needs," says Vânia Costa.

And let yourself be disappointed if you think that success is only achieved by those who spend their days eating only fruits, vegetables and grills. "It's a matter of balancing proteins, carbohydrates, vitamins, minerals and fats that we eat. Often, it is not necessary to stop eating whatever it is, but it is fundamental to manage what you eat, "explains the dietician of the Hospital Lusíadas Lisboa to all people interested in losing a few extra pounds.

Recommendations for losing weight:
"Breakfast is the most important meal of the day. It should be balanced and include protein (dairy products), carbohydrates (bread, crackers, cereals and fruit).

- Try to control hunger by eating several times a day. Fruit, crackers, yogurts, juices or cereal bars can be consumed in the middle of the morning and mid-afternoon.

- If dinner is late, the snack can be enhanced by following the composition of the breakfast.

- Lunch and dinner should include soup and salad. The main course should include cooked vegetables or salad, meat or fish proteins and carbohydrates from rice, pasta, beans, grain or bread.

- Dessert can include a candy, as long as this is the exception and not the rule. The consumption of sweets also implies assuming the obligation to spend that extra energy.

- If bedtime is late, drink a glass of milk or eat fruit, avoiding a long overnight fast.