10 steps to lose weight

• April 27, 2024

Maintaining an adequate weight in Mexico is the main challenge in Mexico, since the country occupies the first place worldwide in childhood obesity and the second in adults. Therefore, it is essential to follow some tips to lose weight and improve the quality of life.

Poor nutrition and lack of physical activity are the triggers of overweight, however, specialists in Mayo Clinic ensure that stress and inadequate rest are factors that promote obesity and overweight.

In an interview Matthew M. Clark, professor of Psychology, in the Department of Psychiatry and Psychology at Mayo Clinic in Rochester , stresses that a study showed that exercise, a nutritious diet and adequate rest (seven hours of sleep) help to lose weight and control stress.

According to information from Mayo Clinic , people who make common diets tend to gain weight over time, due to the weight loss-gain cycle:

1. Desire to change
2. Unrealistic expectations
3. Deprivation
4. Initial weight loss
5. Fluctuating weight-plateau
6. Frustration-ambivalence
7. Relapse-increase in intake
8. Weight gain
9. Confidence reduction
10. Discontinued efforts or start of the cycle one more time

However, the certified clinical psychologist details that with the following 10 behavioral strategies the goal of losing weight and maintaining a healthy weight can be achieved. Know them!

1. Evaluate your mood and your health
2. Select your nutritional plan (diet)
3. Make exercise fun
4. Create a support system
5. Use stress reduction strategies
6. Have a positive image of your body
7. Set realistic goals
8. Use positive thoughts, and trust yourself
9. Implement a motivation plan
10. Develops relapse prevention techniques

Another advice to lose weight is to clearly identify if you have any mood disorder such as depression, anxiety, panic, psychotic, bipolar, schizophrenia or substance abuse, so that you take a treatment that helps you control it.

The people who have more success in weight control are those who exercise regularly, solve problems, provide social support and have healthy eating changes. And you, how do you maintain your ideal weight?
 

Video Medicine: How to Flatten Your Belly in 10 Days (April 2024).