Fitness and Weight Loss

Eating habits have a major influence on body weight but not the only thing that determines whether a person is overweight or not, that is, not only do we eat to gain weight, genetic factors also influence and how it works body.

How our body depends on metabolism is slow and when it has a propensity to gain weight easily, so it’s important to know how it works on our learning to control some environmental factors such as nutrition and achieving results.

But we should not blame excess weight on our metabolism, because much can be done to prevent such kilos de mas. They are the very things that help prevent metabolic syndrome.

What is metabolic syndrome?
Metabolic syndrome, also known as Syndrome X, Syndrome plurimetabolic, Insulin resistance syndrome and Reaven’s syndrome, is a malfunction in the assimilation of foods that explains why many people can not lose weight despite their hard work.

However it is much more than that, a collection of various diseases or risk factors in an individual that increase the chances of cardiovascular disease or diabetes.

The cause of the metabolic syndrome is unknown, their pathophysiology is extremely complex and only partly known. Most patients have a significantly higher age, are obese, sedentary, and have some degree of insulin resistance. The most important factors are, in order: age, genetics, sedentary lifestyle and overconsumption of calories.

Prevent metabolic syndrome
Various strategies have been proposed to prevent the occurrence of metabolic syndrome, these include establishing and maintaining a healthy lifestyle through proper diet, practice of regular exercise, achieve ideal weight and, obviously, the abandonment of smoking.

It recommends a heart-healthy and balanced diet and that used for the prevention and treatment of atherosclerosis, Mediterranean-type based on the preferential consumption of cereals, vegetables, olive oil, and moderate intake of wine.

In our environment, a good option is the Mediterranean diet recommended by the Spanish Society of Arteriosclerosis for the general population. It is necessary to achieve adequate caloric intake at the age and physical activity developed in the following proportion:

- Carbohydrates: 50-60% (10-15% simple) high fiber (30-40 g / day)
- Fat: less than 30%, less than 7% saturated
- Protein: 15%, unless there is kidney disease should be reduced
- Alcohol consumption not exceeding 170 gr / week in men or 100 g / week in women
- Lower salt consumption to 5-6 g / day

If central obesity, diet, well balanced and hypocaloric will be maintained until reaching the ideal weight, are recommended daily savings of 250 to 500 calories in the daily needs to make cuts next month at 2 Kg

It is further recommended the practice of regular aerobic exercise in healthy environments, moderate intensity, adjusted for age, keeping the beats between 60-85% of maximum heart rate, in sessions of more than 30 minutes at least three days week.

A study conducted in 2007 and published in the Journal of Epidemiology and Community Health, which involved 2375 men over 20 years suggests that daily intake of milk or equivalent milk products can halve the risk of metabolic syndrome.

Do I have the syndrome?
Lose peson must be obese to suffer from metabolic syndrome, you can start to accumulate excess abdominal fat. Diagnose it early can reduce the risk of developing hypertension and diabetes.

In the last fifty years, a change in the metabolism of our bodies lead us to get obese because of a global epidemic of obesity. Despite all efforts to bring diet, as long as we ignore our metabolism, no diet will give us a healthy body, slim and energetic.

But with some changes in lifestyle can help your metabolism to work more quickly and correctly to keep in shape. We apply the following rules:

Stress management
When under stress the worst is to get carried away by famine and into the bad habit of eating every time you attack the nerves. You must learn to recognize and attack times of stress relief mechanisms, such as meditation, exercise, and small rewards like a hot bath at the end of the day.

Physical Activity
To speed up our metabolism works in physical activities should be aware that each person requires a customized exercise regimen and should gradually begin to slow routines, stretching and breath control.

Included in this exercise both aerobic exercise (short walks, cycling or light jogging) that contribute to cardiovascular health, such as anaerobic training with weights to improve strength and muscular endurance.

Healthy Nutrition
Eat healthily along the lines described above in the Mediterranean diet to include low-calorie dishes, tasty and nutritious suggestions consultation Mediterranean recipes.

Conscience and responsibility
Keep in mind that obesity causes health problems and that preventing it really is not difficult to change certain habits of our life is a matter for us to take a moment to consider how we live in and fix it at your convenience to our body