Good Lifestyle

For decades, tips for those who wantlosing weight Has been quite simple: consume fewer calories, burn more - with the focus on the output.

But recent research has found that the key to weight loss is more subtle. "The quality of food is much larger than the quantity of calories", declaresJoann Manson, MD, DRPH,Professor of Medicine at the Harvard School of Medicine and Head of Preventive Medicine at Brigham & Women's Hospital.

Instead of counting calories of any kind, focusing on the consumption of more satisfying nutritious foods is more effective. "A high quality diet will almost automatically lead to better calorie control - you will eat food with higher satiety," says Manson, a contributor to thenew documentaryBetter, which explains how Americans can return to the current epidemic ofobesity andDiabetes.

But ignoring that this council is not the only daily habit that makes you obese. Read more information and to ensure your health and health of others, do not miss theseSure sign that you have "Long" Covid and may even know.

When it comes to preventing obesity, "a lot of things have to do with the quality of the diet and various habits that people can enter, such as snacks regularly," Manson declares. "In the movieBetterThere is a real effort to help people improve the quality of their diet because it refutes this notion that weight control is as simple as "calories in calories." This tells a lot to have a high quality diet. "

For example: a heavy diet in processed foods like chips and cookies will increase the blood sugar level of a person, which will cause insulin tips and lead to a frequent sense of hunger, even though You work like crazy about the gym. This hunger for more transformed foods can Alilder even the most dedicated marathony.

"Foods like this do not tend to lead to satiety. So you tend to eat too much and foods are not nutritious, "Manson declares. "A high quality feeding plan is like the Mediterranean diet, which focuses on fruits, vegetables, fish and olive oil, while being low in red meat, processed meats and processed foods . "

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"For a snack, if you are hungry during the day, you have a handful of nuts instead of donuts or a bag of potato chips," Manson declares. "These are the types of food changes that can lead to greater satiety, reduce total calorie consumption and improve nutrition."

"Non-starchy vegetables and whole grains really fill you," Manson declares. Eating more these vegetables and grains, instead of starchy vegetables (such as potatoes and peas) and white or transformed flour products can prevent peaks and glycemic accidents. Non-starchy vegetables include Broccoli, Brussels sprouts, carrots, cauliflower, beans, mushrooms, greens salads andthese others Recommended by the American Diabetes Association.

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"Daily behaviors that can increase your risk of obesity include frequent snacks, nocturnal diet, food / beverage consumption / high sugar and nutrient nutrients (for example, regular soda), long periods of session. and a lack of daily exercise, "saysKirsten Davison, Ph.D.,pROFESSOR and associate dean for search at Boston College. Even before the pandemic is locked up most of us, only about 20% of American adults had enough exercise, which theAmerican Heart AssociationDefines in 150 minutes of moderate intensity activity (such as fast walking) per week.And to cross this pandemic with your healthiest, do not miss these 35 places you are most likely to catch Covid.