4 tips to avoid gaining weight

Obesity is one of the main risk factors for the development of chronic and complex diseases. Although it has a genetic component, in most cases it can be effectively prevented with good dietary habits. That is why we present you some tips to avoid gaining weight.

Tips to loose weight

In recent years, the diet of Western countries has significantly worsened. In addition, less and less exercise is carried out on a regular basis, which negatively affects the state of health. This results in an increase in the obesity rate, and also in a higher incidence of chronic diseases.

Avoid the intake of ultra-processed:

Industrial ultra-processed products are highly palatable, but unhealthy. These contain substances such as simple sugars and Trans fats, capable of negatively impacting the functioning of the body.

Regular consumption of sugars, for example, can increase the risk of developing overweight and obesity, as stated in a study published in the journal Current Diabetes Reports. These foods also impair the functioning of the metabolism, thereby increasing the incidence of type 2 diabetes.

Ultra Processed Food

It should be noted that the consumption of soft drinks is especially harmful, although all the intake of foods classified as ultra-processed should be avoided as much as possible.

Restrict alcohol:

Alcohol is a socially accepted toxin. Avoiding its consumption is a key advice to avoid gaining weight. Not only is it highly caloric, but it has a harmful impact on metabolic and liver levels, as well as on body composition, as evidenced by research published in the journal Obesity.

Alcohol Intake

In addition, this poison is especially harmful to adolescents and young adults. These subjects still have developing organs, so alcohol consumption can cause future inefficiencies.

Increase the consumption of vegetables:

Vegetable intake has been linked to good health. This is for several reasons. By consuming vegetables a regular supply of fiber is ensured in optimal amounts. This substance is not digestible by the intestine, so it does not provide energy value. However, it is capable of increasing the feeling of fullness and thus reduces the risk of snacking on less healthy products between meals.

At the same time, fiber has a protective effect on the digestive tract, since it acts as a cleaning mechanism. From the fermentation processes derived from its consumption, the correct state of health of the macrobiotic is ensured.

Drink more water:

There are articles that show that drinking a glass of water before meals is key to increasing the feeling of satiety. In addition, this liquid is essential to ensure the proper functioning of the physiology of the human body.

A good tip to avoid gaining weight is to include, in addition to water, herbal teas in the diet. Tea is the one with the most scientific evidence to increase the promotion of fats. Of course, it is essential not to add sugar, or in this way it could undermine the functioning of the metabolism

Combine the tips for not gaining weight with exercise:

It is a key to put into practice the tips to avoid gaining weight and thus generate a positive change at the dietary level. However, for them to really work, diet must be combined with regular physical exercise. In this sense, the work of muscular force will be very appropriate to guarantee a good state of body composition.