Why are you fat????

               Since the 1950s, the accepted concept of obesity has been simple: obesity is fundamentally the result of a positive energy balance, meaning that we gain weight because we overeat. We consume more energy than we use. However, this concept has been maintained despite the notable ineffectiveness of efforts to solve the problem, reducing intake or favoring a negative energy balance, either advising patients to eat less or to exercise to expend calories.

You can change it if you want🥺

Of course, physical activity habits will also play a role. It is more than proven that frequent physical activity helps maintain weight since we spend part of the energy we ingest and that otherwise, it would be stored day after day. For example, running 10 kilometers every day at an average pace burns about 300-500 kcal, translating into an annual loss of 12-18 kilograms (almost nothing). If you want to change, then comment.

And sociologists also point to the social environment of each one. If we are surrounded by people who do sports, eat well and take care of themselves, we will maintain our weight because man, like many animals, tends to do what their peers do in the closest environment.

Here are some tips.......

1.Eat more

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Yes, you read it right. What your metabolism needs to stay active is not to put yourself in "restrictive mode," the more you deprive it of food, the more it will retain the little you give it.

YES. Eat five meals a day that starts with a good breakfast, two healthy snacks, a smart meal (depending on how physically active you are going to do afterward), and a light dinner. Each digestion uses energy, so if you control the portions, your body will burn more calories.

2.Eat breakfast like a queen

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Nutritionists do not stop insisting on the importance of the first meal of the day, which is the one that starts the metabolism, the one that provides you with energy, and the one that helps you regulate your appetite until the meal. Of everything. Your breakfast should contain healthy carbohydrates (whole grain bread, cereals, or biscuits and better organic, without added sugars or fats); natural juice or fresh fruit (better at the beginning to improve digestion); a skimmed dairy or vegetable (if you are lactose intolerant or want to reduce calories even more), coffee or green tea (your first dose of antioxidants); healthy proteins (Iberian ham, turkey, egg) to take away your hunger; some healthy fat (virgin olive oil!) and something sweet if you feel like it a lot (it's the best time to take it, you have all day to burn it off), 

3.It bites between hours

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Of course, this snack must be healthy. In addition to helping you keep your metabolism active and consuming energy, it is the only way to control your appetite and not arrive with a wolf hunger for lunch or dinner. Psychologically, it will be an endorphin "rush" to be able to eat when you're hungry.

4.Don't cut out carbs

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Legumes, cereals, wholemeal bread, or pasta are not the culprits of your extra pounds. Your enemies are industrial sweets, sliced ​​bread, salty snacks (stay away from the work machine), sugary cereals, and refined foods. These types of fast-digesting carbohydrates are the ones that get your GI out of control, that is, your glycemic index or blood insulin level.

YES. Always take carbohydrates for breakfast and eat them at noon (a plate of pasta, rice, or legumes) if you will exercise in the afternoon. Take legumes at least three times a week (their fiber is fantastic for your intestines, and they take away your hunger for hours) and the rest of the better whole carbohydrates, since they are released slowly into the bloodstream, do not produce insulin spikes, and do not accumulate in the form of fat like refined ones.

5.Discover the hidden sugar

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Do you eat little, try to be healthy, and still can't lose weight? The class may be in white sugar, a chemical that does not provide any nutrient to the body and many calories.

Don't you take sugar? You may not add it to coffee, but you are taking it through sliced ​​bread, packaged vegetables, tetra brick soups or purees, cold cuts, smoked salmon, yogurts, precooked foods ... you have to start reading the labels of what you buy to bring your hands to the head and realize how much sugar you accidentally ingest. Less energy: All that sugar causes insulin spikes, you are always hungry, and you are low on energy.

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