There is a bad habit of consuming fast food
Throughout life, the two main props or elements for weight loss are nutrition and physical exercise. Despite the fact that good habits must be applied from the earliest childhood, each age has its needs. A common maxim is that "for proper weight control at all stages of life we must adjust the energy we ingest with food to the amount of energy we consume with exercise, " summarizes Iris de Luna, a specialist in Endocrinology and Nutrition Clinic of the Quironsalud University Hospital Madrid. Schoolchildren and adolescents For De Luna, “ the main obstacle to weight loss in childhood and adolescence is a sedentary lifestyle. Leisure time dedicated to activities in which little energy is consumed - generally related to technology - has increased dramatically in the last 10 years. Obesity is an important health problem since it causes chronic diseases ( diabetes mellitus, hypercholesterolemia, arthrosis, etc.). The more years of evolution obesity has, the more serious and the more keto ultra consequences it will have for health. For this reason, it is necessary to help younger people acquire health habits that include regular physical exercise. ” A common mistake among teens is to skip breakfast, believing that skipping a meal loses weight. " In reality, the opposite effect occurs, the body tries to compensate for that lack of energy in the morning with better use of nutrients at noon. This causes disproportionate hunger and appetite for hypercaloric foods in food, establishing a hunger-satiety circuit that does not facilitate the return of nutritional balance, "says the endocrinologist. Additionally, prolonging fasting hours has been shown to reduce academic and physical performance. In schoolchildren and adolescents, it is recommended to allocate 20 or 25 percent of calories for consumption in the morning, distributing it, if possible, between breakfast and lunch mid-morning. School schedules tend to concentrate on physical and intellectual effort in the morning, so it is essential that the energy contribution is adequate for the activity they are going to do.
At the age of 20
In the 1920s, “bad habits acquired in adolescence are weighing down because the perception of one's own health is still good. There is a bad habit of consuming fast food, with many calories and very few interesting nutrients, causing overweight problems ”, explains Felipe Isidro, coordinator of the Study Group on Physical Exercise and Obesity of the Spanish Society for the Study of Obesity (Seedo) . According to this expert, in Spain, at these ages, there is a high prevalence of overweight (up to more than 10 kg above the ideal weight), and this condition will lead to obesity if there is no remedy. “The social environment at these ages (studies, entry into the world of work and having a partner) means that physical exercise is not prioritized. And when it is practiced it is more sport, such as soccer or paddle tennis , than exercise as such, "says Isidro. From 20 to 50 years old, the main complaint of patients with excess weight is the lack of time, both for physical exercise and for planning meals, says De Luna. What to do? "You have to change your lifestyle. It is not about eating less, but trying to eat better. In the same way, it is not necessary to move more, but to do it better. In short, to do it effectively ”, highlights Isidro. The Quironsalud nutrition expert opens the age range and gives the following guidelines on the recommended exercise from 20 to 50 years: "The indications will be highly variable depending on our physical condition, the presence or absence of injuries and the preferences and tastes of each person. In this sense, the key to achieving effective weight loss is regularity and a progressive increase in the intensity or duration of exercise. A false belief is to think that by doing the exact same type of exercise we will maintain progressive weight loss. ” De Luna details that as physical condition improves, training must be adapted to achieve the goal of body composition. "We will review what is the real time we have to exercise and if, in addition, we can do it in company or complement it with another activity on the weekend. Group activities are a good way to enjoy our free time. All this must be accompanied by an active daily life ”.