A diet to diminish gradually the obesity must pass necessarily for decreasing the consumption of calories and for increasing the weakening of the same. And we repeat it again, only the change in the way of life, so, the change of alimentary habits and the development of appropriate and constant physical exercises can take to a progressive reduction of the excess of weight. The very strict diets entail to a lost of liquids that are recovered easily when you eat again and it turns to produce the increase of lost weight. The fast to lose weight is very dangerous, given that they can cause problems of blood pressure and affect the heart. The best diet is the one that provides with all the nutritional elements the organism needs with a moderate consumption of energy. Followed to this diet we can get that our organism is healthy, and to avoid the obesity and overweight. One of the best forms to control the ideal weight is to reduce the quantity of food that contains fats.

ADVICES AND GUIDELINES TO CONTROL THE

OBESITY THROUGH DIETS

1. To initiate a slimming diet to lose weight definitively, fully motivated, and disposed to follow all the guidelines. A diet for 3 weeks or 3 months to later come back to the old way of life, it will mean to come back to the previous weight or maybe more, when ends the period of diet. If you want to do a diet, it doesn’t have to be periods; there must be a permanent diet, a diet for life. If that you can’t do better don’t follow these guidelines and don’t lose your time.

2. The lost of weight should be gradual and definitive. For example we should stop drinking gaseous beverages, if before we took 8 drinks per day, decrease to 3 drinks, one at the morning, one in the afternoon, and one in the night. All modifications in the alimentation and in the guidelines of the activity must be permanent and no drastic. You have to change the alimentary addictions.

3. The diet must be balanced, it should cover the recommended ingests of nutrients. In hypocaloric diets, the food election must be more careful, it’s necessary to choose those foods that have major density of nutrients (for each 1000 kilocalorie). They must contain the appropriate proportions of carbohydrates, preferentially complex (bread, potatoes and hortalizes, fruits, vegetables, cereals, and legumes), about a 15% from proteins, and a limited content in fat (20% – 30% of the energy). Also it is convenient to be included between 30 – 40 grams of fiber per day.

4. The diet must be varied (including foods of all the groups), pleasant to the palate and agreed with the habits of whom follows it. The monotonous or strange diets to control or reduce of weight are difficult to maintain. It is advisable to reduce the quantities, especially of fats and sugars. To use artificial sweeteners, as well as skimmed products and to restrict at maximum or even eliminate completely the alcohol consumption.

5. You have to modify your alimentary habits and always take your breakfast. The breakfast makes that the organism starts to function at the beginning of the day. During the day you do small and nutritive foods to have stable the metabolism and avoid the oscillations of the sugar level in the blood; nutritive foods as taking 2 ounces of protein foods (kidney beans, eggs, and poultry) with half cup of fresh salad seasoned with cider of apple, vinegar, or half cup of steamed vegetable with some grain (whole-grain bread).

6. Don’t omit any food because it intensifies the hunger and the urgent necessity to eat.

7. The lunch must be the main food (not dinner). Some people obtain good results when they avoid eating after 3 in the afternoon.

8. When you go to eat, you should serve smaller portions. You have to chew slowly. You finish eating as soon as you stop feeling hunger. You mustn’t wait to feel full to stop eating. All this is necessary to lose weight.

9. You have to consume a little quantity of complex carbohydrates (200 calories) before eating proteins; this supplies tryptophan to the brain diminishing the whim of meals.

10. Control your alimentary addiction; you have to learn to control the intense desire to eat. When you have a whim of eating, hold 10 minutes so you learn to eat consciously and not impulsively. It also will serve you to control some whims, because many of them only last some minutes, and in the lapse of 10 minutes possibly you have forgotten about the whim. When you have whims, also you can look for distraction. Finally if you decide to eat the whim, eat it with great pleasure and enjoy it; it’s not good to regret and eat slowly.

CONTROL YOUR ALIMENTARY ADDICTION

1. You have to try to ascertain the alimentary addiction causes, of the whims of food, if it occurs when you are in front of the television, turn off the television and read, take a glass of water or go for a walk; if it occurs in a place where always you are, change of place. If you are in the kitchen, go out, walk, or arrange the garden. If you are in a shopping centre, you avoid the place where you sell foods.

2. You have to eat foods that slim: hard-boiled eggs, parsley, vinegar of cider, grapefruit, seaweeds, eggplant, caigua, onion, dandelion, artichoke, asparagus, apple, turnip, and leek.

3. You have to control the alimentary allergies, because they cause obesity. You have to be examined to see what the food allergen is, because many people have stabilized quickly their normal weight after eliminating from your diet the food allergen.

CONTROL YOUR ALIMENTARY ALLERGIES

1. You mustn’t chew gum, because when you do it, they are activated the digestive juices producing sensation of hunger, even the light gums.

2. You mustn’t go to the supermarket when you are hungry, because you will feel tempted to buy forbidden foods and more products from that you need or that you could use.

3. You have to avoid the diet too much strict. A diet low in calories makes that your metabolism becomes slow, burning fewer calories. Also you have to avoid the fashion diets, of 1 week, 3 weeks, 3 months, the only thing you will achieve is reduce some kilos as effectively they promote it, but only for little time, after that, when you stop the mentioned diet, you will recover the weight you have lost and possibly even more. These strict diets generate cardiovascular problems, change in cholesterol level, damaging vital organs; also they develop gallstones people who do diet with 500 daily calories or less. You have to realize that death rate is higher between people whose weight varies with much frequency.

4. For the weight lost would be durable, you have to calculate how many daily calories you need, with this formula very easy to do it, multiplies your weight by 10 and add it a 30%. For a person of 60 kilos you have to multiply by, this means 600 and add it 200, doing a total of 800 calories per day for a person of 60 kilos. This person so that could lose weight must keep moderately active and must consume less than this number of calories.

5. What very few people know is that each 3500 calories the body assimilates, it is earned one kilo in the body weight. So that to lose 3500 calories you must walk during 14 days 4 km, this way you will decrease one kilo. Also, if you avoid a cheese sandwich (at the noon) in 14 days, this will make losing one kilo. Adding sandwich and walking in a month you can reduce 4 kilos approximately; that are not 4, maybe 2 monthly, in a year you will be able to have 24 kilos less. Dare to do it and you will see how you reduce, but this treatment must be for life not for a month. This is only for those who want really to lose weight, for the people with a will of iron, for people who have a decision of life, for strength people.

3500 CALORIES ARE ONE MORE KILO, AVOID JUNK FOOD

1. Use the cordless telephone. When you talk by telephone, instead of being lied down watching television, put on to wash your clothes (68 calories), put on the table (85 calories), to water the plants (102 calories), etc.

2. Pay for given sweets. If somebody gives you a sweet, put a coin of 10 dollars in a box; later give this money to somebody who needs it. It’s going to cost you more accepting “given” sweets when really you are paying a price for them.

3. Study the wrapper. At first it seems that a sweet or chocolate has, for example 200 calories, but if you notice well, almost all bring two options, so they have the double of calories.

4. Talk by telephone to a friend. Fill the idleness with conversation, not with cookies.

5. Point out what you eat. Write what you eat can help you to have more control, it doesn’t have to be too exact, but when you write, it helps more or less to know what you have eaten in the day and be controlled.

6. Get worried. The worryings, anguishes, or tensions of work regularly take off the hunger and also they remove calories. You can burn until 700 daily.

7. Hide the remote control. Easily you can burn 200 extra calories per day if you stop using the controls and do all manually (change the channels in the television, put a movie, open the door of your garage, open canned food, etc.).

8. Hire a movie of fright. When you are scared, the most normal is that you don’t have hunger or you are less hungry. And when you are happy or angry, normally you have more hungry.

9. Reflex your elections. Look yourself in a mirror while you are eating, this will help you to consume from 22% to a 32% less.

10. Release it and make 10. Before you open the snow box or the chocolate you have in your hand, leave it on a side, and make 10 abdominals. It’s very probable you like it and do some more or even you forget what you are going to eat.

11. Smell the food. When you wish a lot some cookies that recently are done in your house, try this: Focus in the aroma for some 30 seconds, then put a little piece in the tip of your tongue for other 30. Enjoy the aroma and flavor can help you to don’t eat more than one cookie.

12. Eat “heavy” foods. The calories and fat grams of the meal is not what you fill, but the weight of the meal. Eat less and feel satisfy with heavy foods but lower in calories (oranges, strawberries, grapefruits, cooked spinach, broccoli, etc.).

13. Inspire yourself. If you already have a rhythm of eating healthy food, and you don’t want to leave it; you can put little notices in different places of your house (including the refrigerator and pantry) with messages such as: “Nothing tastes better than the sensation of being slim,” “Don’t leave you to win for a single cookie.”

14. You must realize that calories that come from the fat become easily in flaccid meat than the other calories of other sources. Just in 3% of the calories coming from the fats are burnt during the digestion; on the other hand, 25% of the calories coming from complex carbohydrates are burnt during the digestion.

THE CALORIES OF FATS BECOME IN FLACCID MEAT

• There is an alimentary habit very spread in occidental cultures, it’s eating a sweet after meals. This is a habit you have to forget because it generates obesity. In other cultures the sweet foods are for very especial moments. To stop the culture of eating sugar after meals will make that your taste buds become normal and will discover that many foods also have their percentage of sweet.

• Do a blood test. One of each 12 women (the majority doesn’t know) has some problem in the thyroid, which it will cause that your metabolism would be slow.

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