Spring is the season of dieting. But not everyone loses weight to get in shape for the beach vacation, many do it for the sake of health. Being overweight damages the heart and blood vessels in the long term.
Even a weight loss of five to ten percent can significantly improve high blood pressure and blood values and contribute to personal health.
What does obesity mean for health?
Obesity, high blood pressure, sugar and lipid metabolism disorders, the metabolic syndrome is a dangerous combination that promotes cardiovascular diseases. This not only affects people in middle and old age, but also adolescents and young adults. Even moderately overweight people with a Body Mass Index (BMI) of 25 or more can develop metabolic diseases as a result.
It is therefore healthy to counteract obesity with one of numerous diets and natural dietary supplements. But losing weight is only one problem, it is much more important to maintain a healthy weight afterwards. For dietary supplement, read Protetox reviews from customer legit or not worth trying. By doing so, you can decide to try this supplement for your weight loss program.
Avoid the yo-yo effect
In order to counteract yo-yo effect, it is necessary to change one’s own behavior, especially diet and exercise habits. The most important nutritional principles for permanent weight loss are:
- Consume about 500 to 600 fewer calories per day than normal.
- Anyone who is not physically active above average should consume a maximum of 1,800 kilocalories a day.
- Reduce the intake of high-fat and high-calorie foods.
- Avoid alcohol and sugar in drinks. It is better to drink enough water or tea.
- Avoid snacks and between meals. Breakfast, lunch and dinner are enough to get you through the day. In principle, two meals a day are sufficient.
- Every movement, no matter how short has a positive effect on the body. 10,000 steps a day or three intensive workouts a week would be ideal.
Food diary tips
Keeping a food diary is another way to help maintain weight once you lose it. You can use it to keep track of what you ate and drank during the day to keep track of your eating habits. You don’t have to write down every gram, every milliliter and every calorie. That would be unnecessarily expensive. Leave it at numbers. In the long run, this rough documentation is completely sufficient to register serious changes in your eating habits.
You should also record your daily weight. Step on the scale at fixed daily times in order to recognize weight changes at an early stage.