RECOMMENDATIONS TO TAKE CHARGE OF YOUR WEIGHT

(BMI 35 – 39,9)

  • Reduce energy drinks of 125 ml to 344 ml in drinks like:

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  • • Tea

  • • Soda

  • • Fruit juice

  • • Whole milk

  • • Alcoholic drinks

  • • Sport drinks

flecha-rojaReducir las bebidas con aporte energético

  • Have food availability and access to healthy foods such as fruits and vegetables for the reduction of BMI.

This is a close-up of vegetables and fruits.

  • Take charge of energetic balance between what you spend and that consume.

Tape measure squeezing scales to form waist

  • It is important that you take rest and detect if there is any type of sleep disturbance. If you cannot sleep well, go to your treating doctor to see if you are having any sleep disturbances (Nedeltcheva, 2010).

Beautiful woman sleeping on white bed linen

  • It is very important to take into account that personalized nutrition and treatment information must be provided, as well as intensive follow-up (Travé, 2006)

caloriass

  • Periodically check your weight and waist circumference and perform biochemical tests, this will make you look the benefits of weight reduction, not just through your BMI. Reducing your waist circumference, as well as your biochemical parameters, is an indicator that you are reducing your risk of developing any type of metabolic risk (Canadian Clinical Practice Guidelines on Management and Prevention of Obesity in Adults and Children, 2006).Tape measure squeezing scales to form waist
  • Intake at least 3 servings/day of whole grains, which reduces the risk of coronary heart disease (Fat deposition in arteries that carry blood to the heart) in men and women. (Calañas-Continente, 2005).

fibra

  • Increase intake of whole grains (oats, brown rice, whole wheat) and substitute refined grains for whole grains, which increases fiber intake, favoring digestion and weight reduction (Dietary Guidelines for Americans, 2010).

Fibre

  • Incorporate many fruits and vegetables into your diet, they are foods with low amounts of calories that increase satiety and decrease the intake of other foods; Also together with exercise help to lower blood pressure (Calañas-Continente, 2005).

Fruta y vegetales saludables

  • Know the Mediterranean diet (olive oil, fruits and vegetables, nuts, fish, little red meat, etc.) helps control, reduce and maintain body weight (Calañas-Continente, 2005).

dieta de aceite de oliva

  • Perform at least 150 minutes per week of moderate aerobic physical activity (moderate to rapid walking, table tennis or social dance) or 75 minutes of vigorous aerobic physical activity (jogging or running). In specific cases and in order to obtain greater health benefits, moderate aerobic physical activity or up to 150 minutes of intense aerobic physical activity should be increased to 300 minutes per week (WHO Global Recommendations on Physical Activity for Health, WHO, 2010).

ejercicio-150-min