Do you know the “recipe” to lose weight and not recover it?

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1The arrival of good weather welcomes all kinds of diets that promise quick results and with little effort. Specifically, it is estimated that 80% of Spaniards who want to lose weight spend an average of 60 euros per month in all types of treatments.

“A 5 to 10% decrease in weight is associated with a reduction in cardiovascular risk factors such as diabetes, hypertension and dyslipidemia.” Dr. Teresa Montoya Álvarez, from the Endocrinology and Nutrition Service of Infanta Elena University Hospital in Valdemoro Warns that “every now and again there are new” miracle remedies “for the treatment of obesity in order to achieve a rapid and intense weight loss at any price, without in this way the scientific evidence, safety and results to Medium and long term “.

According to this specialist, “the key is to achieve a change in eating habits and an increase in daily physical activity, and with it a moderate and sustained weight loss of between 5 and 10%.”

In fact, this weight loss achieves a significant reduction in cardiovascular risk factors, such as diabetes, hypertension and dyslipidemia. Therefore, slow and progressive weight loss is advised, looking for a decrease in fat mass.

To achieve this, from the consultation of Endocrinology and Nutrition of the University Hospital Infanta Elena propose, as a starting point, to incorporate changes in the lifestyle:
“” Miracle remedies “to treat obesity quickly lack safety and scientific evidence”
– General objectives: respect meal times, make three to five meals a day, cook in a simple way, take small portions and do regular physical activity.

– Individualize the diet plan. A simple way to calculate daily calorie requirements is to multiply the patient’s weight by a figure between 20-25 (higher in men, young and with intense physical activity and lower in women, older patients and with light physical activity).

– Flexible Mediterranean diet to promote patient autonomy and that can be maintained in the long term. Also, it must be accompanied by a plan of physical activity of the same characteristics. A good tool to include both aspects is the Exchanges method.

– Physical activity is fundamental especially in the weight maintenance phase.

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