OVER WEIGHT

The best way to prevent excessive weight gain is to strike a healthy balance between energy intake and energy expenditure from a young age. We should keep our food intake in balance, with about 55-60% carbohydrates, 15-20% proteins and 25-30% fats. In order to reach a healthy weight, we must change our eating habits permanently and not only lose weight but also follow some recommendations.

• We should reduce the consumption of excessively refined foods. (white flour, sugar)

• We should choose foods high in fiber such as brown rice, nuts, legumes, fruit, vegetables, whole grain bread, cereals and whole wheat pasta. Fiber keeps you full, prevents spikes in blood sugar, and turns into fat more slowly.

• We should consume foods rich in essential fatty acids. Oily fish, nuts and whole grains. These increase the metabolic rate.

• Consuming peppers and similar spicy foods from time to time allows our metabolic rate to accelerate for 3-4 hours.

• We should cut down on alcohol, as it contains a lot of calories and causes appetite before meals.

Finally, you don't need to do a heavy workout to start burning fat. A normal brisk walk also helps us lose weight.