"Lose 30 pounds (14 kilos) in 30 days!"
"Buy the thigh toner and lose several centimeters in no
time!"
There are many diets and products available, but so many
things are heard that it is hard to know what to believe. The information we
offer here can help you. This information can help you make healthy changes in
your daily life.
If you wish to lose weight or have any questions that we
have not addressed here, A nutritionist or dietitian can give you advice on how
to follow a healthy eating plan or how to lose weight without risk and not
increase it again.
Myths about diets and weight loss
Myth: Fad diets are a good way for me to lose weight and not
increase it again.
They make you strictly reduce what you eat or avoid certain
types of food. You may lose weight at first, but it is difficult to continue
this type of diet. Most people soon get tired of following them and regain the
weight they had lost.
Some fad diets are not healthy and do not provide all the
nutrients the body needs. If you follow a diet of fewer than 800 calories a day
for a long time, you may have serious heart problems.
Tip: Research suggests that the safest way to lose weight
and not increase it again is to follow a healthy diet with fewer calories than
before and exercise every day. The goal is to lose from ½ pound to 2 pounds
(from ¼ kilo to 1 kilo) per week (after the first weeks of weight loss). These
habits also decrease your chance of developing heart disease, high blood
pressure, and type 2 diabetes.
Healthy habits can help you lose weight
Choose healthy foods.
Use a smaller plate or check the nutrition facts label to
learn what portion sizes should be.
Do gardening, go for a walk with your family, play sports,
start a dance club with your friends, swim, use the stairs, or walk to the
store or work.
Together, these habits can be a healthy and risk-free way of
losing weight and not increasing it again.
I should avoid them when I try to lose weight.
Truth: A grain product is any food made with wheat, rice,
oats, barley or other cereal. Whole grains contain the entire seed germ — the
bran, the germ, and the endosperm. Some examples are brown rice and whole wheat
bread, cereals and pasta. The refined grains have been ground, a process
through which the bran and germ are removed.
Government dietary guidelines suggest that half of the
grains you consume are whole grain. For example, select a bread that has 100
percent whole wheat flour instead of white bread, and brown rice instead of
white rice. In the section Additional Information at the end of this sheet
useful links to these guidelines are offered and the website MyPlate, which
provides information, practical suggestions, and tools for healthy eating.
Tip: To lose weight, you have to eat fewer calories and
increase the amount of exercise or physical activity you do each day. Establish
and follow a healthy eating plan that replaces less healthy options with a
mixture of fruits, vegetables, whole grains, protein foods, and low-fat dairy
products:
Eat a variety of fruits, vegetables, whole grains, and milk
and it's fat-free or low-fat derived products.
Limit added sugars, cholesterol, salt (sodium) and saturated
fats, also known as "solid fats," which are fats that come from fatty
meats and high-fat milk-based products such as butter.
Eat protein that is low in fat like beans, eggs, fish, lean
meats, nuts, and chicken or turkey.
When you fill half of your plate with fruits and vegetables,
choose foods with a variety of intense colors. Thus you will get a variety of
vitamins, minerals, and fiber.
Red peppers, cherries, blueberries
("cranberries"), red onions, beets (beets or beets), strawberries,
tomatoes, watermelon
Green avocados, broccoli, cabbage (cabbage), cucumbers, dark
lettuce, grapes, green melon, kale, kiwis, spinach, Italian green squash
("zucchini")
Orange and yellow apricots, bananas or bananas, melons,
papaya, carrots, mangoes, oranges, peaches or peaches, pumpkins, sweet potatoes
(sweet potato or sweet potato)
Blue and purple blackberries, blueberries (blue berries),
grapes, plums, purple cabbage, purple carrots, purple potatoes
Learn more! For more practical suggestions on healthy
eating, see the Additional Information section to find useful links to
federally approved dietary guidelines and the MyPlate site.
Myths about meals
Myth: Some people can eat everything they want and still
lose weight.
Truth: To lose weight, you need to burn more calories than
you eat and drink. There are people who seem to be able to eat any type of food
they want and still lose weight. However, like other people, in order to lose
weight, they have to use more energy than they eat through food.
These include age, medications, daily living habits and the
genes he has inherited from his parents. If you want to lose weight, talk to
your doctor about the factors that can affect your weight. Together they can
create a plan for you to reach your weight and health goals.
Tip: Just because you are trying to lose weight does not
mean you cannot eat your favorite foods. The important thing is that you have a
healthy eating plan and if one day you eat something that makes you very fat,
that is, it has many calories, try to eat less the rest of the day or the next
day. For this, it is good to look at the total number of calories you eat and
reduce the size of your portions. Find how to limit the calories in your
favorite foods. For example, you can bake some foods instead of frying them or
you can use low-fat milk instead of cream. Don't forget to fill half of your
plate with fruits and vegetables.
Myth: I should not eat fast foods when I am on a diet
because they are an unhealthy selection.
Truth: It is true that many fast foods are not very healthy
and can make you gain weight. However, if you are in a place where fast food is
served, select the menu options carefully. Both at home and on the street,
choose small portions of healthy foods that are high in nutrients and low in calories.
Tip: To choose healthy and low-calorie foods, review the
nutritional data. Today you can often find them on menus or on restaurant
websites. However, do not forget that nutritional data does not always include
sauces or extras. Try these tips:
Avoid combos or specials, which despite giving you more for
your money, tend to have more calories than is needed in a single meal.
Choose fresh fruits or nonfat yogurt for dessert.
Limit the use of extra ingredients that are high in fat and
calories, such as bacon, cheese, regular mayonnaise, salad dressings, and
tartar sauce.
Choose steamed, grilled or baked products instead of the
fried ones. For example, try grilled chicken breast instead of fried chicken.
As a side dish, serve a salad or a small portion of rice
with beans instead of cassava or chips.
What is the difference between a serving and a serving?
The nutrition label on the US ADMINISTRATION OF DRUGS AND
FOOD (FDA *) appears on most packaged foods ( see Figure 1 ). On this label,
you can see the number of calories and the portions that are in that box, can
or package. The serving size varies from product to product.
You can use the nutrition facts label to:
See how many calories and portions you consume.
Make healthier food selections, serve smaller portions and
choose foods with less fat, salt and sugar, and more fiber and vitamins.
Learn more! Go to the bottom of this sheet where it says
" How to use the nutrition facts label " for more information on how
to read food labels.
Myth: When something says "low fat" or
"fat-free," it means it has no calories and I can eat the amount I
want.
Truth: A serving of a low-fat or non-fat food can be lower
in calories than a serving of the same product with all its fat. However, there
are many processed foods that are low in fat or fat-free but have equal or more
calories than the same food with the full amount of fat. Flour, salt, starch or
sugar are sometimes added to these foods to improve their taste and texture
after the fat has been removed. This adds calories to the food.
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ReplyDeleteThanks