Balanced dietOne of the criteria for proper nutrition is preservation of normal, physiological body weight in all ages, from infancy to old age.

Increase in body weight by more than 10 percent comparing to normal one indicates a clear tendency towards obesity, but over 20 percent – is already obesity.

Obesity may develop when calories of food consumed exceed the body’s requirements, in other words, when a person overeats. Overeating is the main reason for accumulation of excess body weight! However, there are people who, due to the peculiarity of their nervous and endocrine systems, gain weight even when their diet remains within normal limits. Hence, their individual norm should be below than the average.

Increased appetite was passed on to people by inheritance. When food becomes affordable, it leads to overeating and gluttony; the world statistics shows that obesity has become a common disease in many developed countries.

Consequences of excessive consumption of certain nutrients lead to diseases of arthritis and gout, diabetes and kidney failure.

People who suffer from obesity die from heart failure at the age of 40-50 years two times more often.

The overwhelming majority of people, until recently, were engaged in heavy physical labor from morning till night, gluttony did not threaten to become a social problem. Such a delicate term – “overeating” even did not exist. The catastrophic consequences of excess in food have appeared relatively recently.

The situation has changed. Today fewer people are engaged in heavy physical labor. However, a habit to rest passively, sitting or lying down has remained. Only a few people try to compensate for this unnatural state for the person, doing sports. Every fifth, then every fourth, every third, anв so on start to suffer from so-called excess weight. Adults overfeed children accustoming to their own stereotype. Meanwhile, obesity causes serious illnesses in the middle-aged and especially in elderly. Moreover, obesity is genetically inherited.

Because of long improper nutrition and violation of principles of rational nutrition, activity of the digestive glands changes, their functional activity decreases, food is worse absorbed, and digestive organs suffer from this.

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Rational nutrition is a powerful lever for preventing premature aging. After all, it is established that obesity, which is the reason for development of such diseases as atherosclerosis, diabetes, hypertension, reduces life at the average by 7 years!

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In the period from 50 to 70 years, the body’s needs decreases by 30 percent, and consequently, caloric content of the daily diet should be reduced. A person of middle and elderly age preserving his previous gastronomic habits, the former calorie content of food, creates all prerequisites for accumulation of excess body weight.

First of all, easily digestible carbohydrates should be limited after 50, that is, sugar, sweets (sugar not more than 30-50 grams per day) and fats. Herewith, the number of vegetables and fruits (up to 500-600 g per day) and low-fat dairy products should be increased in the diet. Dietary regimen is also important: eat 3-5 times a day using small portions of food.

“Add more raw vegetables to your diet, because they contain tartronic acid preventing transformation of carbohydrates into fats. In addition, vegetables are low-calorie; a large number of them should be consumed, so feeling of hunger is suppressed. They are rich in plant fibers increasing the intestinal peristalsis. Prevention of constipations is a very important factor in fighting obesity. Vegetable fibers contribute also to removal of cholesterol from the body that prevents progression of atherosclerosis.

It is necessary to completely refuse from dishes and foods increasing appetite – spicy snacks and seasonings. Limit salt sharply in your diet. These simple recommendations will help to get rid of a few extra pounds, since salt retains water in the body. In addition, salt restriction in the diet – is one of the most reliable means of preventing high blood pressure.

It is desirable to include seafood in the diet: mussels, shrimps, scallops, and seaweed. These are fine protein foods that are rich in minerals and containing few carbohydrates and fats – just what is needed for people losing weight.

Seafood has another very valuable property: normalizes lipid (fat) metabolism.

Try to include vegetable fats in the daily diet. Polyunsaturated fatty acids contained in them are also favorable for lipid metabolism.

So, it seems, there is nothing easier than to follow these simple rules. Why, then, many of those who have started to fight being overweight, very soon gain back their lost pounds? It is all about the absence of motivation, a firm stimulus to bring the matter to the end. It is impossible to achieve success without this.

Can a momentary pleasure obtained from food replace the joy that you will experience acquiring a slim figure and health?