Healthy Eating
Following the practices below is essential to achieve an ideal weight: eat vegetables in every meal, such as salads. Keep healthy foods accessible by placing them at the front of the fridge, while storing unhealthy options in harder-to-reach areas or opaque containers at the back. Consume appropriate and moderate quantities of food.
Exercise
It is preferable to commit to exercise, as it is key to achieving a healthy weight. Aerobic exercises, strength training, and balancing exercises should be practiced for at least half an hour, five days a week. For example, brisk walking for half an hour burns about 133 calories, while cycling for the same duration burns around 211 calories. Additionally, engaging in routine activities such as pushing a cart, walking, or skiing all contribute to burning calories and losing unwanted weight.
Drinking Water
Drinking water aids in the weight loss process and reduces feelings of hunger. It keeps the body hydrated, helping the heart pump blood effectively to the muscles through blood vessels, which, in turn, allows for better fat burning and achieving the desired weight.
Avoiding White Foods
It is advisable to replace white foods high in simple carbohydrates (which can cause weight gain), such as white bread and white rice, with whole grains and brown rice.
Consuming Coffee
It is recommended to enjoy a cup of regular coffee with some skim milk, as this provides the necessary calories. Skim milk is high in calcium and low in calories, making it beneficial for weight loss.
Body Mass Index (BMI)
The Body Mass Index (BMI) is a measure that assesses weight in relation to height. Health authorities worldwide agree on the following classifications: – BMI below 18.5: indicates underweight. – BMI from 18.5-25: indicates ideal weight. – BMI from 25-30: indicates overweight. – BMI above 30: indicates obesity. Note: Some countries consider the minimum BMI to be 20.
