6 Ways to Prevent Obesity and Lose Weight

You think to prevent obesity, just eat less. You should know that the drastic diets or miracle that we usually follows weight loss are not effective. To lose weight, do not fast, but eat well. Read on to understand what is important.

1. Eat breakfast every day

Skipping breakfast is similar to jumping rope: in both cases, you do not advance. Many people think that they will reduce their intake of calories by skipping breakfast, but be aware that the opposite is also true. Studies show that breakfast helps to consume fewer calories daily.

A survey of the U.S. National Health and Nutrition showed that men who eat breakfast weigh about 2.7 kilograms (6 pounds) less than men who do not eat breakfast, and that women who eat breakfast weigh 4kg (9 pounds) less than those who skip breakfast. In addition, a study of 10 years on some 2400 adolescents found that those who ate breakfast had a lower BMI than girls who do not eat breakfast. People who take cereal for breakfast have a lower BMI than those who skip breakfast or who are meat and eggs for dinner.

2. Eat foods rich in fiber

For dinner, take a bowl of brown rice with chickpeas and sauteed vegetables. You will probably be hungry until dinner. The high-fiber foods such as rice, peas and vegetables are low in calories and fat, but they feel full. They are also digested slowly, which helps balance blood sugar, which continues to rise and fall rapidly, giving you hungry soon. Whole grains are also rich in nutrients such as magnesium and vitamin B6, which are missing from many diets. A great way to eat a healthy dose of fiber is to start the day with high fiber cereal.

3. Eat raw, leafy vegetables

Have a look at the salad bar. Greens and raw vegetables such as carrots, zucchini and broccoli are extremely low in calories but rich in water and fiber to slow digestion. They therefore tend to fill you up.

Satiety is not the only advantage provided by the vegetables. In a study involving approximately 18,000 people, researchers found that those who ate the salad often showed higher levels of vitamins C and E, folic acid and carotenoids, important nutrients for health, as who consumed less. The researchers also found that people who followed a vegetarian diet had an average weight of 3 to 20% lower than people who ate meat. Another study done at George Washington University School of Medicine found that women who are overweight, who followed a low-fat diet based on vegetables and could eat as much as they wanted, had lost an average of 5.4 kg (12 pounds) in 14semaines, compared to 3.6 kg (8 pounds) for participants in the control group.

4. Choose fish, chicken and beans for protein sources

We are not here to promote diets high in protein and low in carbohydrates (the short-term studies on these systems show an improvement in weight loss, but long term, these plans do not seem better than others), but you should only include all meals and snacks a little protein.

Other studies have shown that people who followed a diet rich in protein and complex carbohydrates with low glycemic index (such as fruits and vegetables, beans and whole wheat pasta) were less hungry and lose more weight that people who followed a diet low in protein and carbohydrate.

The adequate intake of protein in a diet can also lose weight and not muscle mass. For example, a brief study was conducted with a group of women who consumed 275 to 300grammes (9 to 10 ounces) of protein per day for 10semaines and a reduced amount of carbohydrates. Participants in the control group were taking, in turn, half the amount of protein and about a third of carbohydrates and more. Although women in both groups have absorbed the same amount of calories and lost about 7.7 kilograms (17 pounds), those who followed the diet higher in protein lost 1kg (2 lb) more fat and 450g (1 pound) of less muscle mass than control participants.

Go easy, however, not proteins. People with type 2 diabetes, which often suffer the obese, are more likely to develop kidney disease, and over-consumption of protein can aggravate the problem.

5. Eat more nuts

The nuts are crunchy, salty and are no longer prohibited. Although this is a food rich in fat, nuts can contribute to weight loss, as demonstrated by several studies. Researchers believe that healthy fat content in nuts contribute to the feeling of satiety and the proteins they contain could burn many calories during digestion. Of large-scale studies have shown that people who eat nuts regularly have lower BMI than those people who do not.

In a study conducted in obese 65adultes City of Hope National Medical Center in Duarte, Calif., was added 90grammes (3 ounces) of almonds to a liquid diet of 1000calories given to a group of people. For another group was added complex carbohydrates like popcorn or baked potatoes. Both groups consumed about the same amount of calories and protein, but the regime including almonds was twice as fat, containing mostly monounsaturated fatty healthy. People following the diet from almonds 24semaines for reduced weight and body mass index of 18% against 11% for the group which consumed carbohydrates. Both groups were able to lower blood sugar, insulin levels, and insulin resistance, factors that could cause weight gain, but almost all participants with diabetes who ate almonds were able to control their blood sugar taking less medication. In comparison, only half of those who consumed carbohydrates took less medication.

6. Stock up on calcium

Calcium plays a role in the breakdown and storage of fat. The more calcium in a fat cell, the greater the amount of fat burned is greater. In a study of obese adults, has been given to a group of three daily servings of 175g (6 oz) fat free yogurt 1100milligrammes containing calcium. The other group of people consuming a serving of milk products containing between 400 and 500milligrammes of calcium per day. Both groups declined at a rate of 500, their daily intake of calories. The people in the group who consumed yogurt lost an average of more than 6.3 kg (14livres) compared to 5kg (11livres) for members of the group to the lower intake of calcium. Participants who took yogurt also lost 81% more belly fat than the other group. Although studies have shown that the calcium in dairy products low in fat is best, the calcium from broccoli or fortified orange juice is also beneficial to health.

Despite positive studies, the issue of calcium is still not unanimous. While we were still waiting for definitive answers, the daily consumption of three servings of low fat milk is a healthy choice.