Are you overweight and don’t know where to start to lose weight?
Do not worry! In this article we will give you some tips so that you can lose weight safely.
Quick note: One of the most powerful tips is fat burners for women, with these you can accelerate weight loss and if they are created with natural ingredients they are safe for you.
The first step is very important and you are already taking it, this is being willing to eliminate excess weight from your body.
The diet for an obese person
Dieting for a person with obesity is difficult, since they do not have enough habits. To lose weight, eliminate what has excess calories, stop eating sugars, bread, sweet soft drinks, replace it with healthy foods such as fruits, lean meats, and abundant vegetables.
It sounds complicated but read on to learn some tricks so you don’t miss junk food.
This article does not replace medical recommendations; you should visit your doctor before starting any weight loss treatment, for a correct diagnosis and follow-up. Continue reading and learn which are the top 10 eating habits examples an obese person do to star losing weight.
How should an obese person start a healthy life?
First, you must be convinced that obesity is a disease that causes health problems, prevents you from living a full life and can even lead to total disability and that you cannot have a quality life. To lose weight you must improve your eating habits and do physical activity.
At the end of this article I show you how to know if you are obese or overweight, as well as you can find the main diseases that are associated with obesity.
If you have never try dieting, start by doing these 10 healthy habits see that just by doing that you can notice the benefits that brings in your health.
Once you are aware that you are in the obese range and are convinced that you want to lose weight, the next step is to change your eating habits, as well as start doing moderate physical activity.
Below I show you some foods that you should not consume in order to fight obesity and later you will find those foods that you should consume.
What foods should we not consume to avoid obesity?
In the case of obesity, not only the foods you eat are important, but a fundamental part is to stop eating foods that make you gain weight, pay close attention to this section because that depends on whether you are successful or not.
The foods that you should not consume to avoid obesity are: desserts made with sugar, fast foods such as hamburgers, French fries, fried chicken, pizza, bacon, ribs, sausages, burritos, whole milk, sugary drinks, fruit juices, sweets, sugar, bread, energy drinks.
Basically you should avoid any fast food since these types of foods are prepared industrially and add many preservatives and chemicals, also avoid any type of white or sweet bread, in addition to not consuming sugar or products with added or processed sugar.
It seems very difficult, but it is not like that, to achieve it you only have to replace those foods that make you gain weight, with healthy and delicious foods.
How should an obese person start a healthy life.
Recommended foods for a person with obesity
Once you have eliminated all foods that contain excess calories, these are usually those that contain large amounts of sugar and fat, the next step is to incorporate healthy and nutritious foods.
The healthy foods to eliminate obesity that you should eat are: abundant vegetables, some fruits, whole grains in moderation, low-fat proteins, fiber, drink a lot of water, good fats such as nuts, avocado, olive oil, cottage cheese and Greek yogurt.
But it is not only about consuming those foods but also about using the right ingredients to prepare them as well as cooking them correctly, as this can directly impact the calories in your meals.
Here are some tips to lose weight and eliminate obesity.
How to lose weight for obese people? In 10 steps.
1. Eat fiber. Eating foods rich in fiber helps you feel full and not eat much, apart from being very good for digestive problems, helping with constipation among many other things.
2. Watch your portions. Controlling the amount of your portions helps you avoid consuming excess calories, the fewer calories you eat, the more easily you can burn excess fat in your body.
In order to reduce the portions you can choose to eat more times a day with smaller meals, instead of giving 3 large meals a day, it is better to give 3 small meals with 2 or 3 also small snacks.
In this way, you give your body the opportunity to consume all the calories in each meal, thus preventing excess calories from accumulating in your body in the form of fat.
3. Swap sugars for fruits. You should avoid eating sweets at all costs. Cupcakes, cookies, candy. Instead he prefers to eat fruits so he can enjoy sweet but nutritious foods.
If you miss desserts, you can search the internet for healthy dessert recipes, these desserts regularly substitute wheat flours, almond flour, egg white, in addition to using protein and sugar substitutes.
With these recipes you can make delicious desserts with less than ⅓ of calories than a normal dessert contains, obviously you must take care to eat only one portion, if you consume them in excess, it is useless that they are reduced in calories.
4. Eat good carbohydrates. These are complex carbohydrates, prefer to eat plenty of green leafy vegetables that are very low in calories and will make you feel full, also consume fruits in moderation, as well as limit whole grains and whole wheat bread.
By eating healthy it doesn’t mean that you can not have sweet treats. Just know that there are healthy sweet treat and unhealthy sweet treat. Just learn how to choose the best.
5. Tea instead of soda. When you have a craving for a soft drink, prefer unsweetened green tea, it is healthier in addition to increasing thermogenesis in your body so you will be able to burn additional calories.
6. Drink plenty of water. You should drink at least 8 glasses of water a day. It helps your digestion, to feel full, gives you more energy, and helps you lose weight, in addition to many other benefits.
7. Substitute fried foods. Fried foods are processed foods that are normally prepared with trans fats, in addition to adding chemicals and flavorings to enhance the flavor, this without counting the preservatives that are included to make them have a longer shelf life.
Instead you can opt for air-puffed popcorn, to these you can add jalapeño vinegar juice sprayed, or canned cucumber juice, with a little salt to give it a delicious flavor, if you like spicy it you can add a little sauce.
With this small change you can eat something healthy with much less calories and more natural than highly processed fried foods, it is important that you moderate the portions.
8. Eat protein powder. When you’re not getting enough protein food, you can help yourself by consuming protein powder. They can be taken in a smoothie, alone or with fruit in the morning or before and after exercising.
9. Exercises to lose weight. With so many activities to do during the day, many times you don’t have the time to exercise. It is recommended to exercise at least 3 times a week with a duration of between 25 min to 35 min.
For this you can start with just walking in what your body is preparing for a more strict routine.
10. Diet pills. These can help you in many ways, since there are some that help you control your appetite, others eliminate excess fat, others accelerate your metabolism and there are also those that block carbohydrates.
Below you can find this excellent option:
How do I know if I am obese?
Before you start changing your diet you should be clear about whether you are obese or overweight, the difference between one and the other is your body mass index.
A person is considered to be overweight when their BMI is equal to or less than 25 kg / m², while a person is considered obese when their BMI is 30 kg / m² or higher.
The calculation of the BMI is very simple, you only have to know your weight in kilograms and your height in meters, and the formula is as follows:
Formula: weight (kg) / [height (m)] 2
Example: Weight = 85 kg; Height 1.65m
BMI = 85 kg / (1.65 m) 2 = 31.22 kg / m²
As can be seen in the previous calculation, the person with this measure is overweight, so it is very important to take action to lose weight, since suffering from obesity runs the risk of obtaining different diseases.
What are the diseases associated with obesity?
When you suffer from obesity you can be limited to perform some daily activities, you can even have a poor physical condition so you can fatigue very easily.
But it not only affects you in this but there are diseases related to obesity, which are very risky and can deteriorate your life.
These diseases are those associated with obesity:
- Depression and anxiety
- Coronary diseases
- High pressure
- Liver and gallbladder disease
- Respiratory problems
- Gynecological problems
- Coronary heart disease
- Among others
Many of these diseases are gradually ending your life, wearing down your body and limiting your activities, suddenly you will not be able to socialize properly, you may even have the need to be hospitalized for some complication of these diseases and even remain in a chair. wheel or in bed for the rest of your life.
But there is no need for you to suffer and become a burden to your family, the best thing you can do is not to reach the level of starting to take medicine to control diseases, but to prevent diseases from happening.
For this you have to do your part and change your eating habits in such a way that you can gradually eliminate the extra kilos that you have so that over time you can go from obesity to overweight and then overweight to your ideal weight.
By having healthy habits and achieving your ideal weight, the possibility of getting diseases decreases by a large percentage. The first step is in you, you can achieve it if you set your mind to it.
Summary of How to Diet to Reduce Obesity
The first step in reducing obesity is recognizing that obesity is a disease that can be complicated by other diseases if nothing is done to reverse it.
Once the problem is recognized, changes should be made in people’s habits, starting by eliminating from your meals all those foods that are high in calories, mainly fast food, processed foods, high in fat and carbohydrates.
Once you have eliminated the foods that make you fat, you should choose to consume healthy foods such as vegetables, fruits, proteins, whole grains, plenty of water, among others. You may want to read the following article since it can guide you and learn what are macros, which protein, fats and carbohydrates to choose: How to lose weight for beginners guide.
To avoid cravings, you should choose to substitute foods with high calories for healthy foods, for example instead of sweets you can consume fruits, instead of fried foods you can consume popcorn inflated with air.
Finally, although it is not about food, exercise is very important to accelerate fat loss, you can start by walking 30 minutes a day 3 times a week.
If you eliminate your bad habits and replace them with good habits little by little you will begin to see how your body is transforming for the better, in addition to that you will feel more secure because you will be moving away from the risks of contracting diseases.
I hope this little guide is useful to you and if so, share it on your social networks and write us in your comments if it has helped you in any way.
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