For your health: fight overweight with 3 sure-fire tips

22 de May, 2020

Genetics, family history, age, sedentary lifestyle, eating habits… These are some of the factors that lead to obesity and excess weight, which already affects 6 out of 10 people in Portugal. The problem affects all age groups and can manifest itself as early as childhood, having a major impact on longevity and people’s quality of life.

As the last Saturday in May marks National Obesity Day, we’ve put together some tips that can help you maintain a healthier lifestyle and prevent what is also considered one of the biggest public health threats of the century. Check them out:

1. Healthy eating is the key
   Excess weight, whatever its cause, is characterized by the body’s inability to get rid of extra calories, which it accumulates in the form of fat. So, to avoid it at all costs, one of the first measures to take is, of course, a balanced diet! There are a number of eating habits that you can and should introduce into your routine, such as: – Diversify the food you eat, always in the right quantity. Vegetables, proteins, carbohydrates, fruit, you name it! After all, eating the same thing over and over again is no fun either! – Reduce your intake of fat, salt, sugar and processed foods. Although this is a difficult task – not only because of the pleasure that eating this type of food gives us, but also because of the number of dishes that contain it – it’s important to be strict when following this tip. The saying goes that information is power, so the best way to be prepared to give up fat, salt, sugar and processed foods is to take a good look at food labels and always (or almost always) choose the best! – Keeping regular meal times is also very important. Our body works like a machine and needs a certain rhythm to give us good results. So make an effort to keep regular hours and avoid the temptation of snacking after hours, especially in the evening. – Drink lots of water, without exception! Water is a powerful ally, not only in the fight against obesity and excess weight, but also in terms of the proper functioning and hydration of our entire body. Drinking one and a half liters of water a day is the minimum!
2. The body is meant to move!
   Combined with a balanced diet, physical exercise is undoubtedly one of the top recommendations for anyone who wants to lead a healthier lifestyle and avoid excess weight. You don’t need much time to follow this tip, thirty minutes of exercise a day is enough! Why not draw up a list of your favorite exercises? The truth is, you don’t have to become a professional athlete – simple activities like walking, cycling, dancing or even gardening will do the trick!
3. Sleep counts too!
   It may sound like an exaggeration, but the truth is that our sleep routines have a lot of influence on our general health, including our weight. Both the quantity and quality of our daily sleep cause hormonal changes which, in turn, can increase stress levels and appetite. So, if you want to fight obesity, it’s essential that you adapt your sleep schedule to your needs and stick to it as much as possible. You’ll see the difference! We know that it’s not always easy to follow all the instructions and, of course, every now and then a slip-up happens. What we suggest is that you make these tips your routine and that all other less healthy behaviors become the exceptions. Remember that your health comes first!