You are overweight and you want to lose weight. It is important to lose weight sensibly with healthy eating. If you don’t do this, it can put a considerable strain on your body and your health. How do I best lose weight? How do I get rid of those unnecessary pounds? All by leading a healthy lifestyle. Healthy eating is only part of this.
How do you tackle obesity?
Obesity is becoming increasingly common in the Netherlands. People are adapting to the luxurious life and often also adjust their weight. If you want to lose weight, it is important to do this in close consultation with your doctor. Losing weight too quickly and in the wrong way can have serious consequences for your health. You can make a nutrition plan with your doctor. This can be done, for example, by keeping a diary for a few weeks. Here you can see what your eating behavior is and how you can change it. In severe cases of obesity, it may be wise to consult a dietitian or psychologist. If you can maintain this together with more exercise, you will see that your weight remains stable and you will gradually reach your target weight.
Nutritional advice
It is important to lose weight in a healthy way. Wrong weight loss programs and a wrong way of life can be very damaging to your body. To ensure that you no longer gain weight and possibly lose it, you can maintain the following:
- Eat lots of vegetables, fruit and whole grain products. It contains many good nutrients and not many calories. This gives you a feeling of fullness, which makes you less likely to overeat.
- Make sure you eat alternately.
- Make sure you use little fat when cooking.
- Consume lean meat and dairy products more often
- Also eat fish instead of meat.
Example of healthy food for teenagers
It is always difficult to determine which food is best for humans. Everyone is different in this and every body reacts differently to certain nutrients. A healthy diet (per day) for teenagers would be:
- Fruit twice a day
- 0.5 liter (skimmed) dairy products
- 1 liter of drink (excl. 0.5 liter of milk (dairy))
- 5 slices of (whole wheat) bread
- 1 or 2 slices of meat or cheese
- 3 serving spoons of vegetables
- 3 serving spoons of potatoes, pasta, rice or lentils, etc
- 80 grams of meat etc
- 1 tablespoon shortening or oil per meal
Example of healthy food for adults
In adults, the body works very differently. Fats and carbohydrates are stored and processed differently. The physical activity is less than in children. Adults should pay much more attention to eating light, low-calorie products and less fatty products:
- Fruit twice a day
- 2 liters of drinks (water, coffee, tea, diet soft drinks, and 400ml dairy)
- 7 (whole wheat) slices of bread
- 1 or 2 slices of cold cuts and cheese
- 4 serving spoons of vegetables
- 4 serving spoons of potatoes, pasta, rice or lentils, etc
- 100 grams of meat, etc. or replace with fish or poultry
- 1 tablespoon shortening or oil per meal
Useful tips for snacks
It is always important to stick to the right amount of drinking and eating. It is also good to get all the right nutrients. You should be able to get everything you need from your food and drinks, not from vitamin pills and nutritional supplements. Yet a tasty snack is often the culprit of obesity. It is therefore useful to take snacks that provide the right nutrients. Suitable snacks are:
- Rice waffle
- Salty sticks
- Carrot
- Celery
- Tomato
- Olives
- Cucumber
- Some popcorn
- Japanese mix
It is important to eat three meals a day and no more than four snacks a day. Avoid snacks with a lot of calories, such as pastries, chips, chocolate, chipped snacks, soft drinks and alcohol. These are fatteners!
read more
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- Tips for a good and healthy diet
- How food can affect your diet
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