Good Lifestyle

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

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

Instead of counting calories of any type, emphasizing the consumption of nutritious foods that are more satisfying is more efficient. "A high quality diet will almost automatically lead to a better calorie content control you are going to eat food with more satiety," says Manson, a contributor to thenew documentaryBetter, Who explains how the Americans can stop the current epidemic ofobesity andDiabetes.

But ignoring that tips are not the habit that every day that makes you obese. Continue reading to find out more, and to ensure your health and health of others, do not miss theseSure sign that you have "Long" Covid and may even know.

With regard to the prevention of obesity, "has a lot to do with the quality of food and the different habits that people can enter, like nibbling regularly," Manson said. "In the movieBetterThere is a real effort to help people improve the quality of their diet because it refutes this idea that weight control is as simple as "calories, calories out". It relates a lot to have a diet that is of high quality ".

For example: a diet that is heavy in foods processed like potato chips and biscuits will increase the blood sugar level of a person, which causes insulin peaks and lead to a frequent feeling of hunger, even If you work like crazy at the gym. That hunger for more processed foods can even thwart the most dedicated marathon.

"Foods like that do not tend to drive to satiety, so you tend to eat too much, and foods are not nutritious," says Manson. "A high quality eating plan is something 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 walnut handle instead of donuts or a bag of potato chips," says Manson. "These are the types of food changes that can lead to greater satiety, total caloric intake is lower and just improve nutrition. »

"Non-starchy vegetables and whole grains really fill," says Manson. Eating more these vegetables and grains, instead of starchy foods (such as potatoes and peas) and white- or processed flour products can prevent blood sugar peaks and accidents. Unfuriable vegetables include broccoli, Brussels sprouts, carrots, cauliflower, beans, mushrooms, salad leaves, andthese others Recommended by the American Diabetes Association.

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"Everyday behaviors that can increase the risk of obesity include frequent nibbling, eating the night, the consumption of food / beverages rich in sugar and low nutrients (for example, regular soft drinks), long session periods, and a lack of daily exercise, "saysKirsten Davison, Ph.D.,pRofessor and Associate Dean of Research at Boston College. Even before the pandemic locked us mostly, only 20 percent of US adults has enough exercise, than theAmerican Heart AssociationDefines as 150 minutes of moderate intensity activity (such as fast walking) per week.And to pass through this pandemic to your healthier, do not miss these 35 places you are most likely to catch Covid .