Achieving ideal weight enhances self esteem and improves overall appearance and health. In the following, dieting tips from Mayo Clinic to reach the ideal weight.
Weight loss of 10% during dieting improves overall health and lowers blood pressure, thus preventing many diseases.
Researchers at the Mayo Clinic in the United States suggest following the following dieting tips to successfully control ideal weight:
1. Do not eat unless you feel hungry: The researchers show that maintaining the ideal weight requires balancing the amount of food consumed and energy consumed through movement, throughout the day.
In this sense, they warn individuals who do not have enough time to exercise physical activities against the disadvantages of over-eating.
2. Reduce the consumption of fatty food: A gram of fat contains nine calories, which is equivalent to twice the number of calories in carbohydrates and protein.
The above emphasizes the importance of reducing fatty or processed foods (fries, desserts, oils, margarine and ready-to-eat meals) in daily dieting, especially with age.
3. Reduce calorie-rich snacks: Seventy per cent of people eat their main meals, rationally and healthily, according to reports from the Journal of Obesity.>
However, this is not the case with snacks, which are often high in calories, making it difficult to control weight or reach ideal weight.
In this context, researchers are advised to eat healthy snacks, such as two organic nuts or five servings of vegetables or three fruits, throughout the day.
They also recommend reading food labels. If sugar appears on the first list, this indicates that this product is rich in calories, as opposed to a small nutritional value.
4. Avoid falling into the "trap" of fatigue: Paying daily fatigue to eating generates a quick boost of energy, such as chocolate and sweetened fruit juices.
In this regard, the researchers call on a dietitian to prescribe a balanced multivitamin to maintain energy levels in the body of the trainee throughout the day, so as to avoid falling into the trap of energy shortages suddenly, eating a diet rich in calories to compensate.
5. Movement constantly: Whatever your level of fitness, researchers are advised to bring the largest amount of exercise to your diary, commensurate with your age and physical ability and public health, to balance the energy entering and consumed, and control the ideal weight.
In general, joining a group sports program can make exercise more enjoyable and help keep the individual energized and excited.
Use these tips in daily dieting to reach the ideal weight
