The truth is that our body can turn into fat, all the extra calories you eat and burn during everyday activity. These fats accumulate as reserves, which the body understands, will serve in times of scarcity. Clear that the risks of scarcity can not exist, there is that we build for which sometimes is so difficult to maintain our ideal weight.

Breakfast is one of the meals that we should never skip, because it is the most important because we come from many hours of fasting, this does not mean we have to eat sweets, juices, cereals, tea etc, but we must make a breakfast balanced that allows us to start a good day, milk, cereals and fruits are most recommended.

As for the snack, salted and fried potatoes are foods that we should prefer not to consume, because of its high sodium content is not recommended for people suffering from hypertension, and high content mostly fat, Collation mid-morning and afternoon should not exceed 100 calories preferably and if possible, we have to choose sugar-free cereal bars, fruit, or yogurt, so that in the next intake, the body only absorbs what is needed and not exceed in storage, preventing a lean period.

Exercise is extremely important to spend the extra calories, but there is no point going to the gym and complete a full day completely exhausted, it is best to exercise regularly, walking or walks every day is the best way to keep the body active , should not have chosen a sport to practice regularly.

Always be careful in the first course, choose to garnish salads, and only eat one serving of meat, chicken or fish to accompany the main dish, there should be abundant and their consumption needs moderation, remember that a dish is good, second, it is extra calories, just to be careful of.

Reflect, which is the food in your life, a pleasure, something that can not be released or a constant temptation irresistible, as his response, always remember that food should be balanced, without sacrificing or changing tastes your palate. Do not hesitate to go to the nutritionist, if necessary, will help you choose the right foods may be advisable for you.

When you eat a meal, your blood sugar in the blood rises. The food that raises the blood sugar level higher pure table sugar. Therefore, glycemic index is a ratio of how foods high blood sugar increases compared to the way table sugar high can raise levels of blood sugar. Foods whose carbohydrates break down slowly release glucose into the bloodstream slowly, so that levels of blood sugar do not rise high and therefore, these foods have low glycemic index ratings. Those that break down quickly cause a large increase in blood sugar and have a high glycemic index.

Most beans, whole grains and non-starchy vegetables have low glycemic index, while sugars, refined grains made from flour, fruits and root vegetables have a high glycemic index.

If you look at the glycemic index food lists, you’ll see things that should bother a smart person. A carrot has almost the same glycemic index as sugar does. That’s ridiculous. You know that a carrot is far safer for diabetics than table sugar. Therefore, the nutritional scientists developed a new measure to rank foods called glycemic load. It tells the amount of sugar in foods, not just how high it raises blood sugar levels in the blood. To calculate the glycemic load, which multiply the grams of carbohydrate in a food ration those glycemic index foods?

Carrots and potatoes are high glycemic index (GI), but using the new glycemic load (GL), carrots dropped from high GI of 131 to a GL of 10. Potatoes fall from a GI of 121 to a GL of 45. Air popped popcorn, with a glycemic index of 79, has a GL of 4.

Foods that are mostly water or air will not cause an increase in your blood sugar level, even if their glycemic index is high. Therefore, the new measure, glycemic load, is more useful. However, all these tools are important for research than for their daily food selection. Use your own common sense and eat plenty of fruits, vegetables, whole grains, beans and other seeds. Avoid refined carbohydrates – foods made from extracted sugars, flour, white rice or milled corn products.

Body Mass Index (BMI)

Body Mass Index is an accurate indicator of surplus body fat kilos or pounds. It is a mathematical ratio of height and weight that can be linked with body composition (or body fat percentage) and with indices of health risk.

The BMI is calculated as follows:

BMI = Weight (kg) or BMI = weight (in pounds) x 700

Height (m) 2 Height (in inches) 2

For example, the calculation for someone weighing 80 kg (176 lbs) and 1.60 m (63 in) tall is:

BMI = 80 = 31.2 or BMI = 176 x 700 = 31.1

1602 632

The important thing here is:

Body mass index can be calculated in either metric or imperial.

Weight in kilograms and height should be in meters.

Or the weight in pounds and height must be in inches.

People with a BMI of 25.1 to 29.9 are considered overweight, and those with a BMI of 30 or more are considered obese.

Thus from the above example, a person weighing 80 kg and is 1.60 m tall is considered obese. A high body mass index represents a higher percentage of body fat, which places a person at greater risk of developing chronic diseases and other serious illnesses.

BMI weight category

Shortfall under 19 years

20-25 Normal (Healthy)

26-30 Overweight

30 above Obese

However, for someone with an athletic or weight training program, this is not always strictly accurate. Muscle is heavier than fat so a person with low body fat above the mean and lean muscle mass could be labeled as overweight, but really enjoy good health.

Likewise, thin people who have low body weight with very little muscle and a higher percentage of fat may have a normal BMI, which would be a sign of poor health.

According to some studies, nearly 70 percent of heart disease cases in the United States are linked to excess body fat, and obese people are more than twice as likely to develop high blood pressure.

The women are obese, almost double the risk of developing breast cancer and all obese people have an estimated 42 percent more likely to develop colon cancer. Almost 80 percent of patients with Type 2 or non insulin-dependent diabetes mellitus are obese.

The risk of medical complications, especially heart disease, increases when body fat is distributed around the waist, especially in the abdomen. This type of upper body fat distribution is more common in men than in women.

For example, a man with a waist measurement of 37 inches and has increased the risk of long-term health problems such as those described above. Why not take action today to avoid preventable diseases and premature aging.

If losing weight is hard enough, which may be more desperate still upon arriving at our goal weight in the coming months to see that little by little began to recover lost kilos. And it is to stick to our ideal weight can be as difficult as losing it at the time.

Also returning to unhealthy weight, regain the lost kilos may have other negative effects such as:
* Depression and anxiety in addition to a negative impact on our self-esteem
* Have the feeling of losing control which may in turn lead to “comfort” with binge eating
* More trouble losing weight with age. Studies have shown that women who go through cycles of weight loss and weight gain more fat over time than women who have not been there. And women who are experiencing menopause also have greater difficulty losing weight.

Some tips to keep the weight at the end of the diet:
* Stay alert: important to remain attentive to those who eat even when we consider that diet is over. It is not a diet to lose weight but to follow the guidelines of a healthy diet, and enjoy the change of habits that this entails. Once we have reached our ideal weight, we can add about 200 calories of low-fat foods daily diet. If you continue losing weight can add a little more, but we must continue to follow closely the calories.
* Get support from others: if we have joined a support group to help you lose weight, we should not abandon it just because we’ve reached our goal. Most people who achieve their weight goals begin to recover lost kilos in less than five years. Support groups help us to stay the course and require often control our weight.
* Staying active: most weight loss programs include some type of exercise several times a week. It is important that while we finish with the diet, continue with the exercise, as this helps keep the metabolism in the form which in turn helps your body burn calories more efficiently we consume. When we make more exercise, more calories can be taken daily.