BMI - How to keep it under control

Obesity—What Is the Solution?

Today you can come across with so many diets. What many diets have in commons is that the eliminating carbohydrates and increasing the intake of protein (meats) can lead to weight loss. Probably one of the most famous is the Dukan diet. We have to say that over the long period, there can be negative secondary effects.* Why? This kind of diet promotes an undesirably high concentration of ketone bodies (a byproduct of fat metabolism). That is why if you are considering a low-carbohydrate diet, maybe it is a good idea to consult a doctor first. What is your main goal? Is it to lose weight? Good. Remember: weight control isn’t impossible. It should be simply mean deprivation or a boring, repetitious diet. what do we need to reach the desired result? Simple:

  • conscious effort and creativity;
  • a long term with but enjoyable and reasonable diet;
  • daily exercise.

What is the result you are looking for? You didn't fall in love with your scales. What everybody is really looking for is a longer, healthier life. This is really worth the effort.

Exercise: don't forget it!

Maybe you are thinking of stopping smoking. Well, good idea. But do not forget exercising. If you exercise only for 30 minutes, you can receive many benefits. But if you can do it daily, make it at least three times a week. It can help you to avoid serious problems in the future. Practical ways to accomplish the result are the following:

  • walk or cycle instead of riding in a vehicle
  • if possible, forget the elevator: Climb stairs instead of taking the elevator.

Burn calories If you want to burn calories probably you are thinking about expensive equipment or a gym. Well, you can do something similar in a very cheap way: brisk walking, not just taking a stroll, at least 30 minutes of physical activity every day if possible.

Let's cut it away - is surgery the best solution?

In order to lose weight and to prevent future weight gain, some suffering severe obesity patients have followed the advice of bariatric specialists who recommend various surgical procedures. Who might qualify for it?

This is the normal profile of a perfect candidate:

  • your body mass index is above 40;
  • your age is between 18 and 65;
  • your obesity is creating a serious medical risk.

This are some solution practiced all over the world:

  • small-bowel bypass
  • gastric partitioning
  • gastroplastic
  • gastric bypass

This medical solutions involves stapling across the top of the stomach. This is going to leave a small pouch that holds only about half an ounce of food. The small intestine is cut and attached to this pouch.

Practical thing you can do to lose weight

  • Be aware of the calories in what you are eating and drinking. Note: Drinks Check the calorie count on the label, especially of soft drinks.
  • Have a snack before eating a meal. It can take the edge off your appetite and induce you to eat less.
  • Avoid temptation caused by chips, chocolates or cookies . Replace them with low-calorie snacks (e.g. apples, carrots and whole-grain wafers)
  • Be selective: do not eat everything available. Reject what you know will give you too many calories. Choose lighter foods.
  • Enjoy your meal, you do not eat to hurry. In this way you will be able tovlisten your body's signals telling you: “ you are full, stop eating.”
  • Try to stop eating before you feel full.
  • Leave half of your portion behind, or share the plate with someone else.
  • It is better to finish off with fruit or another low-calorie item instead of eating desserts.
  • Advs tell you to eat more. Do not listen to them. Find your limit, and follow it.

Food you should privilege in your life


Artichoke Asparagus Aubergine Beetroot Broccoli/purple sprouting broccoli Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage) Carrot Celery/celeriac Chicory100 Natural Foods That Keep You Healthy Courgette Cucumber Fennel French beans/string beans/mangetout Leek Mushrooms Onion Palm hearts Peppers (sweet) Pumpkin/marrow/squash Radish Rhubarb Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel Soya beans Spinach Swede Swiss chard Tomatoes loo. Turnip


Beef steak Fillet of beef Sirloin steak Roast beef Rump steak Tongue Bresaola, air-dried/wind-dried beef Veal escalope Veal chop Kidney Calf's liver Pre-cooked ham slices (without any fat or rind) Pre-cooked chicken and turkey slices (without any fat or rind) Fat-reduced bacon Game (venison, pheasant, partridge, hare, grouse) Rabbit/hare


Bass Cod (fresh) Crab/ocean sticks (surimi) Dab/lemon sole Dover sole Grey mullet Haddock Hake Halibut Herring Mackerel Monkfish Plaice Pollock/Coley Rainbow trout/salmon trout Red mullet Salmon Smoked salmon Sardines Sea bream Skate Swordfish Tuna Turbot Whiting Fish roe (cod, salmon, herring, nitillet)


Calamari/squid Clams Cockles Crab Crawfish/crayfish Dublin Bay prawns Lobster Mediterranean prawn/gambas Mussels Oysters Prawns Scallops Shrimps Whelks


Chicken Poussin Chicken liver Guinea fowl Ostrich Pigeon Quail Turkey Hen's eggs Quail's eggs

Non-fat dairy products

Non-fat cottage cheese Non-fat fromage frais Non-fat,Greek yoghurt Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame) Skimmed milk

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