According to the latest data, the problem of obesity affects almost half of Poles. Excessive kilograms cause many diseases and ailments, and in extreme cases it can even be life-threatening. The basis of the fight against obesity is an appropriate diet that provides the body with valuable nutrients.
1. Causes of obesity
Modern man's lifestyle is conducive to problems with maintaining proper body weight. Obesity and overweight in the greatest number of cases are a consequence of everyday, inappropriate food choices, justified by the lack of time to prepare a wholesome meal. Our menu is dominated by high-energy products that provide only empty calories instead of valuable nutrients. A factor of great importance is the lack of physical activity, which, in combination with an inadequate diet, is the simplest recipe for extra kilograms, the gain of which at some point we simply lose control, especially if we allow ourselves to snack, and our habit is to compensate for stressful situations with calories delicacies, which is a common and unfortunately disastrous practice.
Marcelina Szulżycka, MSc
Dietician, Wrocław
Limiting calories in a slimming diet is an individual matter. It is generally assumed that it's healthiest to calculate your daily energy expenditure and cut your calorie intake by 15%. However, it is best to consult a dietitian who will compose a diet based on the test results and interview with the patient. Remember that it is best to change your eating habits, not to count calories.
In addition to external factors, internal factors also contribute to the development of obesity . In many cases, the condition is genetically determined. It also happens that various types of diseases are responsible for it, mainly related to the impaired functioning of the endocrine system, e.
2. Dietary recommendations for the obese
Newer and newer miracle diets, tempting with amazing results, are a great incentive for people struggling with obesity. Most often they are unbalanced, i.e. those based on the elimination of certain nutrients. Although their use can actually bring some effects, most often they are not long-term, and in addition, they expose us to the yo-yo effect. So what is the key to effective weight loss ?
read more
- Find out how you can speed up your weight loss
- How to lose weight without risking your health?
- Which slimming diets will give you the fastest weight loss?
- Losing weight without sacrifices – is it possible?
In order for effective weight loss to be continuous and stabilized, it is necessary to follow certain rules that do not put our body at risk. First, regularity in eating. It is important to eat small amounts of food at regular times, preferably 5 times a day. According to nutritionists, the first breakfast should constitute 1/5 of the daily food ration, second breakfast 1/10, lunch 1/3, afternoon tea – 15 percent, and dinner 1/4.
The last meal should be taken 4 hours before bedtime. If we get hungry during this time, let's reach for an apple or a freshly squeezed one,unsweetened juice, e.g. from citrus. It is important to reduce the amount of animal fats consumed and should be replaced by fats of plant origin. In addition, it is necessary to completely give up eating products containing simple sugars, i.
We should get energy from products containing complex carbohydrates. We can find them primarily in whole grain bread, groats or bran, which also contain fiber that is valuable for our digestive system, supporting the work of the intestines. It is important that three meals include high-protein foods, such as lean meat, fish and dairy products. Our body uses more energy to burn it, which reduces the risk that its excess will be deposited as adipose tissue.
An important component of a slimming diet should be vegetables and fruits, especially those with low calories – broccoli, cauliflower, sauerkraut, radish, tomatoes, spinach, and cucumbers. We must not forget about the proper hydration of the body. Ideally, you should drink at least 1.5 liters of fluid a day. Of course, still mineral water is the best, but it can also be fruit or herbal teas without added sugar, as well as fruit and vegetable juices. The greatest enemy of a healthy diet is excess salt, which obesity sufferers should be especially careful about. It is necessary to refrain from productscontaining its large amounts. These include, first of all, fast food, as well as all powdered products and preserved foods.
Fighting obesity is not easy. For it to be successful, you need not only adequate motivation, but most of all awareness of the role played by healthy eating habits. These factors, combined with regular physical activity, will surely bring satisfactory results.
