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In the western world 50 per cent of people are overweight. In fact, over 30 percent of adults is obese, and nearly a quarter of children Yes, one in four! is also very exceeded peso.Para achieve a healthy weight and keep it in time, should be made permanent changes in lifestyle. And the sooner the better. To that end, there are some actions that could be taken now, which undoubtedly will have a tremendous impact on their efforts.

But first, towards achieving a healthy diet, you should consult a nutritionist to learn what are the correct portion sizes for your specific case.

How much is a serving?

Well, your diet indicates that you can eat “a portion of such a thing.” You are going to the refrigerator and… appears doubt: What is exactly a serving?

A portion means the following:

Grains: half a cup of rice, potatoes, noodles, a slice of bread, a cup of cold cereal
Vegetables: half a cup (leafy vegetables: a cup)
Fruit: medium apple, banana, etc.. or half a cup of fruit salad
Meat: 80 grams
Dairy: One cup of milk or yogurt, 40 to 60 g. cheese.

Taking into account the Food Pyramid, it is recommended several daily servings of each food group, as shown here:

Nine to eleven servings of grains
Four to five servings of vegetables
Three to four servings of fruit
Two to three servings of dairy
Two to three servings of meat and soya group

However, most people eat more than the recommended daily allowance by experts, but less when it comes to fruit and vegetables.

Six steps to lose weight faster

Now, six steps to be taken to help make the best of diets:

1. Often shortly before that rarely much

Eating five to six small meals per day rather than three big meals, we can achieve more. Eating 300 to 400 calories every three or four hours, one can maintain blood sugar at a fixed level and stave off famine continued. It is important that a balanced consumption of protein (20 to 25 per cent), carbohydrates (55 to 60 percent) and fat (15 to 25 per cent).

2. Carbohydrates

The vegetables and fruit and vegetables with fiber lowered the risk of Type 2 diabetes and provide plenty of vitamins. On the other hand, simple and refined carbohydrates such as white bread and potatoes, causing big changes in insulin levels and can stimulate hunger.

3. Do not avoid fats

Only Comal correct, in correct amounts. Acids degrees omega-6 and omega-3, found in nearly all fish and some nuts, keep the feeling of satiety and reduces cholesterol levels truly “bad” Opt for the mono-and polyunsaturated fats which is in olives, avocado and nuts, rather than saturated fats that are found in meat and dairy products.

4. Drink plenty of water

Water is the best fluid for the body, and has zero calories. Bébala instead of soft drinks, juices and artificial alcohol, which are high in calories but little or no nutritional value.

5. Keep a record foodstuff

When measured the calories consumed in the day, it will be easy to forget that pinch the two cookies in the afternoon, or glass of wine with dinner that took… unless you have all this in writing. The registration of food is also useful for identifying and changing patterns of certain food.

6. Physical exercise

No weight loss program will be complete without regular exercise. But in fact, exercise is not only useful when it comes down kilitos some, but many studies have confirmed that they are extremely important to conserve weight. A good and complete fitness program should include aerobic exercise and strength training and flexibility.