Obesity is becoming increasingly common around the world. That’s something we know, but what can we do with it? Everywhere there is hope that we should all watch our weight for our health, but no one really explains how we can best do that. Many people therefore switch to an extreme diet. Is that smart? No absolutely not. It is best to make subtle changes in your lifestyle. The best way to do this is listed below:

Overweight

Causes: Obesity has various causes, some of those causes are:

• Excessive energy intake: Too much and unhealthy food or sweets.
• Insufficient energy consumption: Not enough exercise in a day.
• Medical background: In 5% of cases of obesity, obesity is caused by a medical abnormality.

Consequences: If someone is overweight, this has major consequences for his or her health.Some of those consequences are:

• -Physical consequences:
• Increased blood pressure and blood fats.
• Type Diabetes II.
• Increases cholesterol and hyperlipidemia.
• Gallstones.
• Different types of cancer for example; uterine cancer and colon cancer.
• Joint complaints.

Psychological consequences:

• Reduced self-confidence and negative self-image.
• Binge eating disorders.
• Social isolation and reduced fitness for work.

 

Power supply

Why is breakfast so important?

• A healthy breakfast gets your metabolism going.
• Better concentration, learning potential and school performance.
• Higher productivity.
• You have better control over your weight.
• Avoid overeating at the end of the day, so that you do not consume excess calories.
• Less chance of apple fainting.

 

So what does a good breakfast look like?

• Cereals; complexity of carbohydrates, provides energy.
• Fruit; vitamins and dietary fiber.
• Vegetable; tomato, cucumber add flavor to your sandwich.
• Dairy products; calcium.
• Cheese, meats or eggs; less fats and more nutrients.
• Lubricating greases; preferably minarine or margarine.
• sweets; for immediate energy, but use them sparingly.

 

Some ideas for a tasty and healthy breakfast

• Add variety to your toppings by using fruit and vegetables.
• Add some (dried) fruits, this provides extra dietary fiber.
• Combine and combine! Nowadays there is a wide choice of brown bread, vary your bread choice!

 

Not hungry in the morning?

• First wash and get dressed, so you wake up a bit.
• Drink a glass of water or fruit juice beforehand to prepare your stomach for the meal.
• Use a variety of foods for your breakfast.
• If you don’t have time for breakfast, you can set the table and prepare everything the day before.

 

What are the actual consequences of skipping breakfast?

• Leads to a shortage of nutrients that cannot be compensated by other meals later in the day.
• There is a connection between being overweight and skipping breakfast. Not eating breakfast increases the risk of obesity.

You can also look up the disk of 5 on the internet, for example. It contains all the nutrition a person needs. The disc contains all kinds of foods that are healthy if you eat them in moderation.

1. Vegetables and fruit. Important because of: vitamins such as vitamin C and folic acid, minerals such as potassium, fiber and bioactive substances
2. Bread, (breakfast) grains, potatoes, rice, pasta and legumes. Important because of: carbohydrates, protein, fiber, B vitamins and minerals
3. Dairy, meat(products), fish, eggs and meat substitutes. Important because of: protein, minerals such as iron and calcium, B vitamins and fish fatty acids
4. Fats and oil. Important because of: vitamins A, D and E and essential fatty acids
5. Drinks. Important because of: water

 

Why would you only eat one snack a day?

Multiple snacks deliver a lot of calories to your body.But isn’t there anything tasty that you can eat without having to watch your weight?

• Cooked egg
• Fruit drinks/juices such as a BreakerTM or OptimelTM.
• Fruit Salad
• Liga/sultanaTM
• Cup a soupTM

How can you discover for yourself whether a snack is healthy or not? If you want to know what a good snack is, the easiest way is to simply look at the back of the packaging. A person needs about 2000 calories per day. So if you see on the back of a large bag of chips that it contains 500 calories, just take a small bowl of chips. This way you do not take in 500 calories but, for example, 50 calories.

To move

Benefits of exercising for thirty minutes every day.

• You can handle stress better
• You feel better about yourself
• Are you more resilient?
• You stay slimmer
• Meet your new people
• Can you prevent mild forms of depression?
• You’ll get a better night’s sleep
• Learn to persevere to win
• Can you just put everything aside for a moment?
• Have fun together
• You are less likely to develop chronic conditions and cardiovascular diseases
• You have a lower risk of various forms of cancer
• Get your self-confidence
• You can put things into perspective better
• You will have more resistance and you will become ill less quickly

 

Tips for exercising for thirty minutes every day.

• Take the bike instead of the car
• Take the stairs instead of the elevator
• Go to the supermarket on foot or by bike
• Wash your parents’ car, maybe you’ll get some nice pocket money for it.
• Walk the dog an extra lap
• Get off one stop earlier and walk a bit
• Clean the house thoroughly
• Go for a walk with a friend and have a nice chat!
• Find a nice bike ride
• Eat lunch while walking in the fresh air
• Find a sport you like!
• If you already exercise once a week, for example for one hour a week, it is better to divide this into thirty minutes twice a week.
• We recommend that you choose a fun sport with a friend. It is easier and more fun to exercise together than on your own.

 

You are doing a good job if you…

• need to breathe properly to recover;
• you still have enough breath to talk, if this is not the case then you should build up your exercise slowly.
• It makes your heart beat faster;
• You don’t need too long to recover after exercising.

Why should you exercise 30 minutes every day, what are the consequences if you don’t ? Sufficient exercise is necessary to maintain good health. Lack of exercise can cause all kinds of diseases. More exercise can prevent or reduce depression. Muscle pain, back pain, neck pain and shoulder problems are often the result of too little or incorrect exercise. Even digestive complaints can be the result. To lay a good foundation for health, it is necessary to exercise for thirty minutes every day. The consequences of not moving are great. A lack of exercise can cause cardiovascular disease. Weak bones and a weak muscular system with unnecessary neck complaints, shoulder and back complaints can be the result of insufficient exercise. Headache, fatigue, muscle pain, stiff and stiff joints can be the result of insufficient exercise. Exercise increases blood flow to the limbs, organs and brain and contributes to the purification of toxins. The risk of depression also increases the less we exercise. Furthermore, lack of exercise can cause cancer. No wonder so much attention is paid to the importance of fitness these days. In short, exercise is very important to stay, be or become healthy. Unless the doctor has given you movement restrictions. Then you should follow your doctor’s instructions.