According to statistics, overweight people have a higher risk of myocardial infarction than thin people, and the consequences of a heart attack are more serious, according to Pannochka, an online publication for girls and women from 14 to 35 years old.. net Compared to lean people, obese people have, on average, higher blood pressure, higher blood cholesterol, higher risk of diabetes, which in itself increases the risk of heart attack.

Obese people are more likely to have breast or colon cancer.

Are you weighing too much.

Among the people around us are many full. Women are more likely to admit it. Men, on the other hand, tend to consider their excess weight as the norm, even if they weigh 10-15 kg more than the average weight of a man of their age and height..

So, if you weigh 5 kg more than you weighed in 20 years (when you have not yet begun to gain weight), or if the fat fold at the waist is thicker than the middle finger of your hand, you need to lose weight.

What to do.

First, discard all dietary guides that promote this or that one-sided diet, such as protein or low-calorie diets.. Such diets can be detrimental to your health as they deprive you of essential nutrients and are nearly impossible to follow.. Would they be useful, would not appear every now and then new, "

Advice:.

• eat three meals a day, including breakfast;

• avoid foods that are high in sugar and fat, and vice versa, introduce starchy foods into your diet - wholemeal bread, potatoes, rice, etc..

• reduce portions of meat dishes: even lean meat provides a lot of calories;

• switch to low-fat dairy products and low-fat products;

• eat slowly, take half an hour to eat; avoid supplements;

• if you feel hungry between breakfast and lunch, lunch and dinner, set a time for a light snack in the morning and afternoon;

• so that the snack is really light, low-calorie, outline in advance what you will eat; ideal for snacks fruits and vegetables; eat slowly, let your second breakfasts and afternoon snacks last at least 10 minutes;

• be prepared for the fact that the weight will decrease slowly; it is better to lose 5 kg of weight in a year than to lose the same kilograms in a month, and gain them again in two;

• keep a "

So, the first condition is proper nutrition.. Now the second - more movements. Our ancestors ate more than us, but weighed less, in everyday life they were more physically active..

This does not mean that you need to rush to start running, which, if you are overweight, can be a dangerous decision.. When starting regular workouts, start at a slow pace.. After all, you already have an additional load - to carry extra pounds of weight, and when you lose weight, it will become easier to train..

You must have heard that in order to burn calories from eating a piece of chocolate cake, you need to run five kilometers.. Is it worth it in this case to get involved with some kind of physical exercise, will it be useful

It will if you think about the future. Over time, if you burn more calories than you take in, you will definitely lose weight.. If you walk a kilometer and a half a day, then in a year you can lose five kilograms, no less, with the same caloric content of the diet.

And if you increase the distance, you can lose weight even more. Vigorous walking will improve the metabolism so much that at rest the calorie consumption will be greater..

Every day, try to find an extra 20 minutes to move, and preferably half an hour or even an hour. Challenge yourself to spend a total of 20-40 minutes a day on the move.

well-fed children.

Too many children are obese.

It may be a family trait, hereditary only in the sense that the younger members of the family, following the elders, pay too little attention to physical exercise and eat more than they need..

You will help your children grow up to be lean by teaching them to:.

• move more;

• eat at certain hours, not when you want;

• eat less of all sorts of things, where there is a lot of fat and sugar.

Dalasyuk R. , Kampat L. , Shevchuk T.

medbe. en.