5 ways to fight overweight and obesity

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Obesity is already an "epidemic" in Latin America. What steps can you take to fight it?

Some 130 million people, almost a quarter of the population of Latin America, are overweight and obese, according to the latest data from the Pan American Health Organization (PAHO).

According to the World Bank, if we do nothing to prevent it, in 2030 the number of obese people could rise to 30% of the Latin American population.

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And it is not just a question of aesthetics: every year at least 2.8 million people die from overweight and obesity in the world, indicates the World Health Organization (WHO).

Health services and the food industry are often blamed for not doing enough to combat this evil.

However, there are a number of tips that you can put into practice yourself to lose weight and improve your health and well-being.

1. Learn to cook

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When we cook, we are more aware of the food we eat, but we must also control the products we buy.

"Ultra-processed foods and fast food represent an increasing part of what people eat and drink in Latin America, with very negative results," said Enrique Jacoby, advisor on Nutrition and Physical Activity at PAHO, in September this year. .

Costa Rica and Mexico are, in fact, among the largest sugar consumers in the world, along with the United States, the Netherlands and New Zealand.

It seems like an obvious question, but learning to cook can be a very effective way to avoid being overweight.

And it is that when you cook you are aware of the foods and ingredients that you include in your meal.

control feeding

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Controlling your diet is very important.

"Learning to cook is the first thing to consider in order to combat obesity and lose weight," Tam Fry, spokesperson for the UK National Obesity Forum, told the BBC.

And if you can't cook, it's at least important that you pay attention to the products you buy.

"People do not read labels and should be more aware of what they buy," warns Try, who stresses that it is important to look at things like "the number of grams of sugar."

2. Use smaller plates

Dishes of different sizes

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Reducing the size of your plate is a strategy that can also help you lose weight.

Gastronomy has become a fashion, as well as the way we "dress" the table.

Chefs like to display their culinary creations on large plates, but recent research says that we eat almost everything we serve ourselves on the plate.

Therefore, if we over-serve, we will also tend to overeat.

An experimental study by Dr. Brian Wansink of Cornell University, USA, revealed that reducing the size of the plate from 12 to 10 inches means that we consume 22% fewer calories, since smaller plates make a normal portion seem more big.

However, Wansink also found that if we use smaller plates - up to 24 centimeters -, "we realize the self-deception."

According to this research, using a 25-centimeter plate for a year could allow us to lose up to 8 Kilos.

3. Control the exercise you practice

Control the exercise you practice.

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There are many free applications to monitor your own activity.

Weight gain and inactivity often go hand in hand.

According to experts, keeping track of your own activity can be a good way to control how much you exercise.

Dr. Charlotte Jones says that "exercising for 20 minutes a day will affect your health and help you lose weight."

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"It does not mean having to go to the gym or pay for classes, just walking makes a difference," the specialist told the BBC.

Jones says it is also important to "take charge of the situation."

"I keep track of my activity with an application on my phone. There are many free applications that show you the number of steps you have taken and allow you to compare what you have done day by day," she adds.

In case you can't exercise, simply standing is also beneficial.

"People are sitting at work, then in the car and in front of the television. The metabolic rate is at its lowest and it is not natural," explains Dr. John Buckley of the University of Chester.

"Humans are designed to stand and move.

4. Seek support

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Losing weight alone is much more difficult.

Trying to lose weight can be a very lonely experience, often resulting in a lack of motivation. Therefore, the advice is not to go it alone.

Rosemary Conley, who has been dieting and exercising for more than 30 years, says that "losing weight without the support of other people is much more difficult."

"There is no quick fix. It takes time and it is complicated, so you need to surround yourself with positive people to help you," she says.

Weight loss centers and exercise classes are a good way to start, but another option is to seek help online.

"Internet forums are a place where you can share both fears and advice with other people," she says Conley.

"You can also find someone to walk with, if you don't want to join a class. There's a lot of information out there, so it's about re-educating ourselves."

5. Don't "eat for two" during pregnancy

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Eating too much during pregnancy can affect the health of the mother and the child.

"It is important to break down the myth that women should eat for two when they are pregnant," says Dr. Sally Davies.

The health of the woman affects the uterus, which can have long-term consequences for the health of the child, including the risk of type 2 obesity.

Rosie Dodds, an advisor to the UK's National Childbirth Trust (NCT), says women "should adopt a healthier lifestyle before becoming pregnant."

"Find out your Body Mass Index (BMI) to know what to do before and during pregnancy," she explains.

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"It is recommended that you increase the amount of fruits and vegetables you eat and foods high in fiber, but also you should not be too indulgent."

The pressure to lose weight quickly after pregnancy can lead to unrealistic expectations, but experts recommend trying to move more.

"Going outside improves your mood, and getting mutual support from other mothers is a great help," says Dodds.