Fitness and Weight Loss

Changes in diet and daily physical activity have meant that our society suffers from excess weight, which affects the physical and mental health of many people. To address this “pathology” specialists insist the key to prevention lies in proper education from early childhood.

1. Is the world obese?
Obese. Spain is among the five countries with the highest rate of obesity and overweight in Europe. According to the World Health Organization (WHO), obesity and overweight characters has reached global epidemic. More than one billion adults are overweight and of these, at least 300 million are obese.

In Spain, data 2007 of the Spanish Society for the Study of Obesity (SEED), say 15.5 percent of adults are obese and 38 percent are overweight. Therefore, adding overweight and obesity, we can say that 54 percent of the Spanish population is overweight.

Today our country is among the five highest rates of obesity and overweight in adults in Europe, but if we sum in the child population data are alarming, especially as some bands between 11 and 17 years, where we led the list.

To understand the situation, it is interesting to know what they mean by medical societies obesity and overweight. Both terms are measured by body mass index (BMI), a result that is obtained by dividing the person’s weight by height squared.

If it is below 18.5 is considered that the individual is thin, if obtained between 18.5 and 25, are normal weight. If the result is between 25 and 30 speaks of overweight and above 30, this would be a case of obesity.

2. What are we doing wrong?
In obesity and overweight, there is a genetic component to be considered, but experts say it is 30 or 40 percent of the total. The most influential are the environmental factors that make up 60 percent to 70 percent.

In these respects, the main being the sedentary and the incorporation of unhealthy eating habits like junk food. The diet seems to be becoming more unbalanced and is not news that both major and children spend more time on sedentary leisure.

This form of higher consumption of calories and less energy expenditure has been the germ of an overweight society, and with more health problems, most or all derivatives of the decompensation.

Particularly in our country, has boasted of possession of a Mediterranean diet that most of the population can not implement. This has created a false security which carries a suitable feeding when the reality is that every time we make less fat and more healthy precooked food.

3. Basic guidelines for preventing
To keep weight down is required the combination of a varied and balanced diet and regular physical activity, not forgetting that both variants should be governed by an education on healthy habits and basic care.

3.1. Education
Education is the most effective way to prevent the onset of obesity. It is important that families have a basic understanding of the food pyramid and know how much and how often is recommended intake.

Knowing the major nutrients (carbohydrates, proteins, fats, vitamins and minerals), in which foods are, and their role in the body is of great interest.

Children should learn these basics, from early childhood, so in programs to combat obesity, including the strageies NAOS is advises institutions, educators and families work together.

3.2. Food
Fat. They play an important role in controlling obesity.

Five servings of fruits and vegetables, cereals and cereal products, meat, fish and dairy products are part of the base of the food pyramid and, therefore, should be taken daily. However, other foods such as sausage, candy, pre-cooked products … should be eaten only occasionally.

Fats play an important role in controlling obesity. You can talk about good fats and harmful fats. The recommended are those found in olive oil and some nuts (monounsaturated) and fish, especially blue (polyunsaturated omega 3). On the other hand there are those that are saturated animal and that are associated with an increased incidence of cholesterol. These fats should be combined properly to maintain a balance.

3.3. Physical Activity
Play a key role in establishing the balance between calories consumed and expended, for only thus can achieve a healthy weight.

He recommended regular exercise at least 30 minutes a day. If it is young it is advisable to make some sport regularly.

The key issue is learning to eat and be aware of the need for a minimum daily physical activity to maintain the health of our body.

4. Recommendations for daily

• No food is forbidden but it is important to eat properly.
• For cooking is best done with methods that do not add too many calories to foods such as baked, steamed, grilled, boiled …
• At home, parents should change their eating habits to send correctly by children.
• Replace soft drinks with meals with water.
• Do not abuse of prepared foods and ready meals because you often add fat to improve taste.
• Choose low fat meats like chicken, rabbit, turkey, pork loin, sirloin.
• Moderate consumption of snacks and snack
• Increased consumption of fish.
• Limit consumption of cakes and pastries.
• Do not abuse sweetened beverages and sweeteners.
• Stress is not a good ally because it can influence appetite by increasing satiety and inhibiting.