Health
60 tips for healthy weight
Discover the 60 tips for healthy weight loss.
Excess weight can be considered not as an essentially aesthetic problem, but as a personal health problem.
In addition to the damage caused by excess body fat, the overweight individual is also frequently exposed to other health problems, since overweight and obesity are associated with an unhealthy diet and lifestyle sedentary.
As if that were not enough, some people, influenced by unrealistic beauty standards, end up looking for shortcuts to lose weight, resorting to fad diets, which are often harmful to health, or the use of chemical substances, often without the help of an experienced professional.
The point of this article is not to present miracle weight loss formulas or to teach secret tips that will make you lose weight quickly and effortlessly. That does not exist.
The objective of this text is to show that the implementation of small changes in eating habits and lifestyle can have a great impact in the medium and long term on the control of ideal body weight.
60 tricks to maintain a healthy weight
The weight loss process can be summed up as the simple difference between the number of calories you consume per day minus the number of calories your metabolism burns daily.
That is, if you eat more calories than you burn over several days, you will gain weight.
On the other hand, if your daily calorie intake is less than the number of calories your body burns, you will lose weight.
If the intake and burning of calories are the same, your weight will remain stable over the weeks.
Therefore, we can share our tips in 2 groups:
• Tips for consuming fewer calories throughout the day.
• Tips to increase your calorie burn throughout the day.
Tips to consume fewer calories
1- Avoid the consumption of sodas with sugar. A single can of Coca-Cola has 35 grams of sugar, which offers 139 kcal.
Just as a comparison, 35 grams of sugar is 8 to 10 tablespoons of sugar. Already 139 kcal is the average expenditure of a 40-minute walk.
If you consume more than one can of Coca-Cola a day, simply stopping this consumption will make you lose a good amount of kilos in a few weeks.
Diet sodas may not be a healthy drink, but they are much better than non-diet sodas in terms of sugar and calorie intake.
2- It is not only soft drinks that contain excess sugar. Before buying a drink, look at the amount of sugar and calories in it.
Energy drinks and products for hydration during physical activity, such as Gatorade and Powerade, also have excess sugar.
A bottle of Gatorade, for example, has 30 grams of sugar or about 8 teaspoons of sugar.
3- Do not be fooled by industrial products that are called natural. Many brands of boxed or bottled juices, which claim to be made with 100% fruit, actually add sugar to enhance the flavor.
Just because orange juice is made with real orange does not mean that the manufacturer did not add sugar to its formula.
See the nutritional references on the back. If sugar has been added, avoid, because the fruit itself is a food rich in carbohydrates.
4- At mealtimes, do not fill the plate. Put less food than you think is necessary. At the time of hunger, our ability to estimate the necessary amount of food is compromised, and, many times, we eat more than we need just to avoid leaving the leftovers on the plate.
5- Following the same logic as the previous topic, use smaller plates. A small full plate can pass the feeling that there is the ideal amount of food better than a large empty plate.
6– Do not feel obliged to always finish the plate. If you are satisfied, stop eating even if there is food on the plate.
7- Eat only in one place in the house, for example, in the living room or the kitchen. This can break the habit of eating in certain places in the house outside of mealtimes, such as at the office, in bed, in front of the TV, etc.
8- Create a reward system at the end of the day or week after following a diet with fewer calories.
Rewards can be anything that makes you feel good: go to the mall, get a haircut, manicure, rent a movie, get massages, have sex, etc.
Family collaboration is very important in this system. The reward should not be for weight loss, but better habits. Note: Never use food as a reward.
9- Find out which feelings or activities most frequently activate the trigger of the desire to eat. Try to have control over these situations. If possible it is good to eliminate them.
10- See which are the hypercaloric foods that you consume the most. Stop buying them. If you have it at home, it is almost impossible not to consume. The best way not to eat something with too many calories is not to have easy access to it.
11- Create a journal or blog about your diet. Write daily about successes and failures. Seeks to learn from the mistakes of the previous days.
12- After each bite, take a sip of water. This will make the stomach fill more quickly, reducing the amount of food needed to meet your needs. When the stomach is full, the body releases neurotransmitters responsible for feeling full.
13- Eat slowly, chew your food well and take breaks during your meal. It allows time for the body’s satiety mechanisms to kick in.
14- Vegetables and legumes are not only healthy, as they have few calories. If you eat a good salad during your meal, you will be taking up space in your stomach with food that provides few calories.
Eat the salad before preparing the main dish or reserve at least 50% of the main dish space for vegetables and legumes.
15- It is useless to eat salad if you are going to fill it with sauces, especially those based on mayonnaise and cheese, which are calories.
16- Make a longer interval between food and dessert. See if you really need it or if the candy is simply a habit or a form of reward
17- Brush your teeth as soon as you finish eating; that will make you think twice about choosing dessert.
18- Fight boredom with activities, not with food. Try drinking a glass of water before pinching a treat to see if the urge to eat passes.
19- Olive oil is a healthy type of fat, but it has a lot of calories. If the goal is to lose weight, filling your food with oil is not going to help. Use it in moderation.
20- Avoid frying foods that can be cooked. This drastically reduces the number of calories in food.
21- Avoid breaded foods, parmesan, gratin, sauces rich in mayonnaise, four-cheese sauces, fried foods, or other foods rich in fat, since they tend to be hypercaloric.
22- Roast chicken is a good option, but it should be eaten without the skin.
23- Fish is the best meat option.
24- Eliminate fast foods from your diet. They are nutritionally poor and calorie-dense foods.
25- Sleep at least 7 to 8 hours a day. Our body expends more calories when we are sleeping in deep sleep than when we are just lying down, reading, or watching TV. Those who sleep little have a greater risk of gaining weight.
26- Ask a nutritionist for help to prepare a diet with the ideal amount of calories for you.
27- When shopping, if there is more than one similar product on the supermarket shelf, check the nutritional information for the option with the least calories.
28- Never buy a product without first consulting the nutritional information, especially the number of calories in the food.
Over time, you will learn to identify the best foods for losing weight or keeping it healthy.
29- Understand that food re-education is far superior to any diet. It may take longer to reach your desired weight, but you will surely have an easier time maintaining your desired weight in the long term.
30- When buying dairy products, always try the skim, light, or lean versions. This works for yogurts, milk, cheeses, etc.
31- If you want to eat ice cream, the popsicle is a better option than box ice cream.
32- Whole foods are healthier, have more fiber and fewer calories. The fibers help induce a feeling of fullness.
33- Alcoholic beverages are hypercaloric. The higher the alcohol content, the more calories the drink contains.
34- Avoid buying prepared meals in supermarkets. In addition to being hypercaloric, they tend to have a large amount of salt.
35- You do not have to eliminate any type of food. If you can’t live without pizza on the weekend, calculate how many calories you can consume throughout the day.
You can have a pizza for dinner on Saturday, as long as you have lighter meals throughout the day.
It is important to avoid flavors that are high in fat and calories, such as four kinds of cheese or bacon.
Remember that each slice of pizza can contain between 200 and 300 kcal. The less greasy the pizza is, the more slices you can consume.
36- Losing weight is much easier than maintaining the lost weight. To maintain a healthy weight you need to change your lifestyle and eating habits, otherwise, you will continue to suffer the rebound effect, alternating periods in which you gain weight and lose weight. There is no use dieting if this diet does not teach you to eat better for the rest of your life.
Tips to burn more calories
37- Do not skip breakfast. When we are fasting our metabolism slows down and the body starts to consume not only fat but also muscle mass.
The reduced metabolism ends up making the calories not consumed at breakfast have little effect on weight loss.
It is better to eat a healthy breakfast, with fresh fruit, whole grain bread or cereals, and lean cheese, than to stay on a fast waiting for lunch.
38- Do not do long periods of fasting during the day. Avoid being hungry. It is better to eat 5 or 6 small meals during the day, with a few hours apart, than 2 or 3 large meals spaced apart.
Long intervals between hours slow down the metabolism and increase the release of insulin when eating, two factors that prevent the patient from losing weight.
You cannot consume hypercaloric foods in these meals during the day. Eat a small meal every 4 hours. Leave low-calorie cereal bars or crackers in your pocket or purse.
39- A great mistake of people trying to lose weight is to believe that it is easy to do it only by reducing calorie intake.
Increasing your daily caloric expenditure through exercise greatly facilitates weight loss. In the same way that a correct diet is a matter of habit, practicing exercises is also a matter of habit.
40- Physical exercises burn calories not only at the time of exercise but also for several hours later.
41- A person who exercises regularly burns more calories at rest than a sedentary person. Even sleeping, the metabolism of those who exercise is faster than that of sedentary people.
42- Both aerobic exercises and bodybuilding help you lose weight.
43- A kilo of muscle burns 2.5 times more calories than 1 kg of fat when at rest. When we gain muscle mass, we are increasing our basal calorie intake.
Up to 75% of the calories consumed in a day is done at rest through the basal metabolism of our body, therefore, the more muscle mass we have, the better we can burn calories, even when sleeping or watching TV while lying on the couch.
44- If you do not have cardiovascular or osteoarticular problems, give preference to more intense aerobic exercises to lose many extra calories a day.
A spin class, for example, can make you lose 500 to 800 calories in a single day. This without counting the cardiovascular benefits of having good aerobic endurance.
45- If you have time, try to do 30 minutes of aerobic exercises and then 30 minutes of bodybuilding. The ideal frequency is 4 to 5 times a week.
46- Any degree of exercise is better than none, however, aerobic exercise with less than 20 minutes of duration is not as efficient to burn fat.
In the first minutes, we burn only the sugar reserves. To reach fat stores, it takes at least 20 to 25 minutes of continuous exercise.
47- If you can’t or can’t run, walk. Walking 30 minutes a day is enough.
48- The ideal during physical activity is to keep your heart rate constantly high. Walking and stopping, walking and stopping, as some people do in their day-to-day work, doesn’t work as well as a half-hour uninterrupted walk.
49- If possible, go to work by bicycle. Leave the car at home. Most of the cities in the world have bike lanes built to make the population healthier.
50- If leaving the car at home is impractical, try to park it further away then. Walk a bit to get to work.
51- Replace the elevator with the stairs. This helps you lose weight and still strengthens your lower limbs.
52- Bodybuilding can be done at any age as long as it is accompanied by a qualified professional. The elderly can not only how they should exercise their muscles
53- The older a person, the more important bodybuilding becomes to avoid the reduction in basal caloric expenditure with the natural fall in metabolism.
54- Doing dozens of repetitions of abdominal exercises will not make your belly disappear if you do not lose weight.
You can even create abdominal muscles, but since the fat is more superficial, they will be hidden.
The belly disappears doing aerobic exercises and bodybuilding in general.
55- During bodybuilding, work large muscle groups, such as the chest, back, and thighs, since they are bigger muscles and easier to develop; they will make you lose weight faster.
56- If you cannot stand running or doing bodybuilding, there are several alternatives, such as group sports (soccer, basketball, volleyball), dance, aerobics classes, canoeing, mountaineering, climbing, hiking, yoga, Pilates, etc. An hour of yoga, for example, can help you burn up to 350 kcal.
57- Swimming is a great exercise to lose weight because it is aerobic and stimulates the development of muscles.
58- Exercises in the morning give better results than at the end of the day when you are already tired.
59- Cycling is another excellent option and can be done as a family. It strengthens the muscles and is an aerobic activity.
60- Any physical activity is better than no activity. If you are not used to exercising, start slowly.
Find activities that are not painful. Losing weight should be a goal in the medium and long term.
If you don’t like exercising and are still looking for immediate results, this is the first step to giving up early.
Discover the contraindications of drinking green tea.
Drinking green tea in excess can cause some harmful side effects for the body, which are necessary to know
Green tea is one of the most popular in the world. In addition to having a characteristic flavor, its different properties make it a highly beneficial drink for health, mainly due to its antioxidant power. However, its consumption also includes a series of contraindications
Among the benefits of green tea highlights its ability to improve memory, helps lose body fat, increases physical performance, is stimulating, can prevent different types of cancer, and even reduce the risk of cardiovascular diseases.
Among all the types of green tea that exist, matcha stands out, a tea of oriental origin with important properties for health and that stands out for its powder composition. In recent years it has become the travel companion of celebrities, athletes, and famous people.
Contraindications of drinking green tea
Many people have incorporated green tea into their day-to-day. The truth is that it is a great choice since it can provide energy to face the workday, accelerate the metabolism, and can even help improve mood.
However, like any food, the consumption of green tea carries a series of contraindications that it is necessary to know.
Thus, from ‘Todo Disca’ we are going to expose some of the negative effects that the ingestion of this type of infusions can produce.
In this sense, researchers from the National Institute of Health of the United States affirm that the consumption of green tea mixed with different medications, such as contraceptive pills, antibiotics, stimulants, or alcohol can be harmful to health.
And these are some of the side effects that excess green tea consumption can generate for the body:
1. Irritability: Some people feel some discomfort at the time of their intake. That is to say, it produces an effect contrary to the one they seek at first.
2. Insomnia: Green tea can cause sleep problems for many people. And is that it is a stimulating drink that contains some doses of caffeine, although in a lower proportion than traditional coffee.
3. Dizziness and nausea: This infusion can be heavy for delicate stomachs and generate some type of gastrointestinal discomfort. Therefore, it is not advisable to take on an empty stomach.
4. Palpitations: Due to its stimulating characteristics, it can sometimes cause palpitations. Along these lines, experts recommend reading the indications and ingredients of all types of tea.
5. Disadvantages during pregnancy: Green tea is rich in tannins, so it can reduce the absorption of folic acid and iron. Due to this, this drink is not recommended for pregnant or lactating women.
Generally, green tea is an infusion with excellent health properties. In this way, moderate consumption usually brings different benefits to the body.
However, it is advisable to take these contraindications into account, and if you feel any side effects, see a medical specialist.
Through the following link, you will be able to know the contraindications to drink matcha tea, a variety of oriental origin widely established in Europe and whose consumption has become popular in recent years
Discover the Contraindications and side effects of Trazodone.
Trazodone is used in a wide variety of disorders, although it is an antidepressant.
Being depression one of the most prevalent mental disorders worldwide and one of the major causes of disability, its treatment is a matter that the scientific community has taken into account for many years.
The suffering it generates requires sometimes immediate attention since it is one of the disorders with the highest risk of suicide and that generates the most pain both for the person and for those around him.
The treatment of depression is carried out from different areas, one of them being psychopharmacology.
One of the drugs used in the treatment of depression is trazodone, which we are going to talk about in this article.
Trazodone: what type of substance is it?
Trazodone is a psychotropic drug classified within antidepressants, substances that generate a neurochemical change at the brain level, causing alterations in the levels of certain neurotransmitters, specifically serotonin.
Among antidepressants, it is part and is the main representative of the group of serotonin-2A antagonists and reuptake inhibitors or SARIs, a type of atypical antidepressant.
This drug was designed in Italy in 1966 under the assumption that depression could be based on the existence of low thresholds regarding the perception of pain and suffering, being the product of the lack of integration of aversive experiences.
Trazodone has proven to be an efficient and effective drug in the treatment of depression, reducing passivity and inactivity, as well as the discomfort and suffering associated with said ailment, and facilitating an increase in mood.
However, in addition to this, it also has an anxiolytic and tranquilizing action.
This substance is considered a second-generation antidepressant, along with specific serotonin reuptake inhibitors (SSRIs), with which it shares part of its mechanism of action, and different dual antidepressants.
Trazodone is sometimes considered to be dual as it has two different effects, although they focus on the same neurotransmission system, compared to the rest, and in addition to an antidepressant effect, it also has calming effects.
How does it work? Mechanism of action of the drug
As we have indicated previously, trazodone is classified as SARI, having a somewhat special mechanism of action among the rest of antidepressants.
Trazodone acts at the serotonergic system level (like most antidepressants) in two specific ways.
In the first place, this substance produces a blockage of brain serotonin reuptake, in such a way that said neurotransmitter remains in the synaptic space for a longer time.
This supposes that it has an agonist effect on the synthesis and maintenance of serotonin at the brain level, it increases its levels (which are decreased during the depression and this is something that correlates with the decrease in the mood).
The aforementioned mechanism of action is the one used by SSRIs, which is why these and trazodone are related and sometimes the latter is included among the first.
However, trazodone has a second effect that differentiates it from other drugs, and that seems contrary to the previous mechanism of action.
And it is also that it acts as an antagonist of serotonin 5-HT2A receptors, preventing or hindering these receptors from being activated.
This second aspect is what makes trazodone have a slightly different profile and effects than other antidepressants.
Regarding its interaction with other neurotransmitter systems, it does not present great anticholinergic effects, something that has made this drug a better option than tricyclics (although the doses must also be regulated) in patients with cerebrovascular and cardiac pathology and dementias.
However, it must be taken into account that it can generate arrhythmias.
It also has a minor effect on the adrenergic (blocking some receptors) and histaminergic systems, something that can lead to the generation of side effects.
Main indications
The main indication for trazodone is obviously, as an antidepressant that it is, major depression. Its effectiveness is also high in those depressions that appear together with anxiety symptoms.
Its clinical utility has also been observed in other disorders in which there are components of anxiety or that are based on it, such as generalized anxiety disorder, Obsessive-Compulsive Disorder, or bulimia.
In addition to this, it has also been observed to be useful for the treatment of substance addictions, being a good alternative for patients with withdrawal syndrome to benzodiazepines, and in the treatment of alcoholism (including the presence of delirium tremens).
Another of its indications is insomnia, which is effectively reduced by increasing sleep time without greatly affecting the deep sleep phase.
Although in general, most antidepressants can have the presence of erectile dysfunction or ejaculation problems as a side effect, this effect does not usually occur in trazodone, which seems to generate an increase in libido and is even used as a treatment indicated in erectile dysfunction.
Finally, trazodone has been applied (largely for its relaxing properties) in some cases of schizophrenia, motor problems such as Gilles de la Tourette syndrome, the presence of manic episodes in bipolar disorder, and the behavioral disorders of Alzheimer’s. although a greater amount of study is required regarding the latter.
On a medical level, it has also been used as a sedative in HIV-infected patients and diabetic neuropathies, as well as in other disorders that cause pain such as fibromyalgia. It has a very slight effect at the level of muscle relaxant.
Side effects and contraindications
Trazodone is a very useful drug that has been used in multiple pathologies and disorders, both mental and medical.
However, it can have undesirable consequences in the form of side effects and is even contraindicated in some situations and pathologies.
Secondary symptoms, sedation, and fatigue, the presence of headaches, nausea, and vomiting, gastric disturbances (diarrhea or constipation), appetite disturbances, sweating, tremors (which may lead to seizures in some cases), are common. ringing, numbness, and vision problems.
In some cases, it can also cause chest and muscle pain, altered consciousness, breathing problems, and arrhythmias. Like other antidepressants, trazodone can also contribute to the genesis of suicidal ideation in the first moments of use.
Although, unlike other antidepressants, it does not seem to generate contributes to improving cases of erectile dysfunction or ejaculatory problems, the use of trazodone has been observed and associated with the appearance of priapism, erections that do not disappear on their own. alone and that cause pain to those who suffer from them (which may require urgent and even surgical treatment).
Although it is sometimes used in dementias and has a lower risk than tricyclics of generating heart problems, it requires a high degree of caution in its use and dosage carefully prescribed by the doctor, since it can generate arrhythmias.
It is contraindicated in patients who have just suffered a heart attack, as well as in those with liver or kidney disease.
Caution should be exercised in subjects with bipolarity because if the medication is not regulated, the consumption of trazodone can cause a shift from depressive to manic phase.
It is also contraindicated in people who have suffered from priapism or have Peyronie’s disease.
Finally, it must be taken into account that trazodone can be excreted in breast milk and transmitted through the placenta so that pregnant and lactating women have contraindicated its use.
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