Diet Tips for Weight Loss
Obesity and risk of death Heart disease and cancer are the two largest causes of death, and obesity is responsible for increasing the occurrence of these two diseases. Eating less to achieve a normal weight may help to lengthen your life by avoiding these two diseases. The graphs above show that the risk of death increases in direct relation to the Body Mass Index (BMI), which is a measure of obesity.
The practice of eating less is often called Calorie Restriction (CR). CR is the most effective nutritional intervention for slowing aging and preventing chronic disease in experimental animals. In humans, CR with adequate nutrition protects against abdominal obesity, diabetes, hypertension and cardiovascular diseases. Data obtained from individuals practicing long-term CR show a reduction of metabolic and hormonal factors associated with increased cancer risk.
All you have to do is eat right. Your diet should have all the necessary nutrients and just enough calories to balance your level of activity. To lose weight, you need to eat less than what your body needs so that your body fat can be burned off. Here are some tips that can help you lose extra pounds and maintain a normal weight.
- Keep records of the food you eat to increase awareness of your eating habits.
- Weigh yourself regularly, at least once a week, and adjust your diet accordingly.
- Exercise regularly. Increased physical activity helps to burn calories.
- Eat on a regular schedule and avoid snacking between meals.
- Sit down to eat and eat slowly. It takes about 15 minutes for your brain to feel the effect of food.
- Chew food thoroughly before swallowing.
- Eat from a small plate and avoid second helpings.
- Leave the table after eating to avoid the temptation of extra food.
- Store food out of sight.
- Don't shop when you're hungry.
- Plan social events around something besides food.
- Drink water or low calorie beverages. Sweet drinks can undermine your diet.
- Limit consumption of fats, sweets, and alcohol. Reduce dessert portion sizes.
- Increase consumption of fruits, vegetables, whole grains, and legumes.
 Omodei D, Fontana L., Calorie restriction and prevention of age-associated chronic disease,
FEBS Lett. 2011 Mar 11, PMID: 21402069
© Copyright - Antonio Zamora