Good Lifestyle

Obesity-Defined as an IMC (corporal mass index) on 30 - is a global crisis. And it could hit uncomfortable close to the house: all we may walk on the scales or take a good look in the mirror after a year of locking and thinking related to the Pandemic: What did I do? And what can I do to change it?

It turns out that even before the pandemic, the traditional way of calorie cut by weight loss, amplify the exercise - did not really work. This is because it goes beyond eating less, the period, instead of eating more good dishes that will not make you gaining weight. "A high quality diet will almost automatically lead to better calorie control - you will eat food with higher satiety," saysJoann Manson, MD, DRPH, Professor of Medicine at Harvard Medical School and Head of Preventive Medicine at Brigham & Women's Hospital, contributed to thenew documentaryBetter, which explains how Americans can return to the current epidemic of obesity and diabetes.

As many, you may wear some more pounds than you prefer right now, but there are easy to follow steps to avoid obesity. 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.

"One of the best ways to stop obesity is to prevent the slow and crawling weight gain that can occur over a prolonged period," saysKirsten Davidson, Ph.D.Associate Professor and Dean for Research at Boston College. "We are all vulnerable to that if we are not vigilant. In today's environment, it's easy to consume 100 to 200 calories beyond what your body needs daily, it could be two cookies , for example - but over a prolonged period this leads to a weight gain. "

The Davidson Council: Weigh yourself daily, or at least once a week. Follow this information over time. "If your weight is on an upward trajectory, you have to make lifestyle changes," she says. Davidson adds a warning: Although this strategy works well for many people, it may not work for those who have an emotional relationship to food and weight. Registration with a health care provider may be required.

As discussed inBetterThe experts have seen the frustration of many Diaganzes who matured hours on a treadmill and endure little or no effects of calories. This is because the body seems capable of overwhelming when it is private, so it reduces the metabolism to keep things stable. The net effect: you do not waste weight and you can even earn more.

"It is proven that metabolism changes as part of an evolutionary adaptation to famine and the body that detects calorie reduction," Manson declares. "You do not want the body to feel private because it will make changes in the metabolism that will sable your efforts to control your weight."

The Hack: Satisfy your body, do not punish it. Eat foods "that lead to satiety, which lead to emotional well-being and need the nutrition of your body," says Manson. To find out what some of these foods are, read it.

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"A high quality diet plan is something like the Mediterranean diet, which focuses on fruits, vegetables, fish and olive oil, while being low in red meat, with processed meats And to processed food, "explains Manson.

The key: focus on nutritious foods that will fill you up, not high calorie-processed foods that will not do it. For example, when you snack, reach a walnut handle instead of chips. The nuts are dense and rich nutrients in good greases that you know you, do not be hungry or siqued. "This leads to satisfaction," says Manson. "As opposed to, after having three donuts, you might feel really sick."

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Snacking on non-starchy vegetables and low fructose fruit can be very satisfactory, while preventing blood glucose and crashing that starches and sugars can be stoke. Manson suggests Brussels sprouts or broccoli for a side dish or for the snack, set up a bag of vegetables mixed with hummus or a dive based on yoghurt. The lower fructose fruits include berries, apples, pears and strawberries.

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It is important to include resistance exercises as part of your business plan. "The exercises that lead to increased muscle mass are a way to strengthen your metabolism," Manson declares. "They are also very good for health in terms of bone health improvement, bone density and superior muscle mass is important to reduce the risk of type 2." diabetes "

She adds: "It does not require you have a ritual or exercise routine. But simply try to maintain an active lifestyle, walking, taking stairs, doing resistance activities and avoid an extended session - are very important. health." And to cross this pandemic with your healthiest, do not miss these 35 places you are most likely to catch Covid .