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How can I reach my ideal weight?

Instead of aiming for an “ideal” weight, try to achieve a healthier weight. What is considered an ideal weight for someone your same height may not take into account some very important aspects, such as your build (whether your bones are small or large), your body type, or whether you suffer from an obesity-related disease.

Furthermore, the so-called ideal weight does not take into account where the excess weight is distributed. People with an “apple body” (with excess fat located around the abdomen) are at higher risk of heart disease, thrombosis or stroke, high blood pressure (high blood pressure), and diabetes (blood sugar) than people with a “pear” body, in which the fat is located around the buttocks and thighs.

Whether you have an obesity-related disease also determines how much you should weigh. If you have high blood pressure, hypercholesterolemia (high cholesterol), type II diabetes, arthritis, and if you snore with interruptions in breathing or if someone in your family has died at a young age from heart disease, you will need to do more to control your weight, than someone without one or more of these conditions.

After considering all of these factors, set more realistic expectations for your weight loss. Good news: Even moderate reductions (5 to 10% of your current weight) provide real health benefits with respect to blood pressure, cholesterol levels, and other risk factors for disease

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In the long run, crash diets don’t work. Diets that are too strict are like a daily punishment for most people. You simply cannot stick to a diet that makes you feel hungry all day long. Additionally, losing weight too quickly can cause you to lose muscle as well as fat.

Obesity is a long-term disease that requires lifelong care of eating habits, exercise and other habits. After doing so, it is natural that you will lose weight or at least keep it stable. Any lasting change must happen in small steps. Methods to lose weight quickly are usually followed by rapid weight recovery, because eating or exercise habits are not modified.

A healthy habit is to have breakfast, lunch and dinner every day. Try to eat at least 25% of your total daily calories at each meal. This will help you have a good appetite before each meal, which usually doesn’t happen when you skip some meals and overeat at others.

Source: http://www.alimentacion-sana.org/informaciones/novedades/mentiras.html

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