Weight management: role of nutrition

Weight management: role of nutrition

weight management: role of nutrition

The role of nutrition in weight management is of crucial importance. A balanced and healthy diet not only affects our weight, but also our general health and our well -being. In this article we will deal with the importance of nutrition in weight management.

meaning of a healthy body weight

A healthy body weight is important to reduce the risk of health problems such as heart disease, diabetes, stroke and cancer. Obesity can also lead to joint problems, sleep apnea, digestive disorders and other health problems. It is therefore of great importance to achieve and keep a healthy weight.

calorie balance: The secret of weight management

The key to weight management is the calorie balance. Calories are the unit of measurement for energy that our body gains from food. If we consume more calories than we burn, we increase in weight. Conversely, a negative calorie balance leads to weight loss.

Calculate energy requirements

In order to achieve a positive or negative calorie balance, we have to know our daily energy requirement. The energy requirement varies depending on gender, age, height, physical activity and metabolism. There are various online computers with which you can calculate the individual energy requirements.

macronutrients: carbohydrates, protein and fat

The macronutrients carbohydrates, protein and fat have different effects on our body and play an important role in weight management.

carbohydrates

Carbohydrates are our main energy source and should make up about 45-65% of our daily calorie intake. Complex carbohydrates such as whole grains, vegetables and legumes are a good choice because they contain more fiber and keep blood sugar levels more stable. Simple carbohydrates such as sugar and white flour products, on the other hand, should be avoided because they can quickly increase the blood sugar level and lead to cravings.

protein

Protein is essential for the body because it helps build and maintain muscles, the repair of tissue and other important body functions. Protein -rich foods such as meat, fish, legumes, dairy products and nuts can help to increase the feeling of satiety and increase calorie consumption.

fat

Fat is an important source of energy and helps to absorb fat -soluble vitamins. However, you should concentrate on healthy fats such as avocado, nuts, seeds and vegetable oils and avoid saturated fats such as animal fats and trans fats. Fat also contains more calories per gram than carbohydrates or protein, so it is important to keep fat consumption in moderation.

portion sizes and eating speed

The way we eat also has an impact on our weight management. We often eat more than we actually need. It is therefore important to pay attention to the portion sizes and consciously enjoy the food. Slow food can help to increase the feeling of satiety and to prevent them overeating.

Food choice and balanced diet

A balanced diet consists of a variety of foods that provide all the necessary nutrients. A variety of fruit, vegetables, whole grains, lean protein and healthy fats should be integrated into the diet. It is also important to consume enough fluid and to limit the consumption of sugar -containing drinks.

snacks and snacks

Snacks and snacks also play a role in weight management. Healthy snacks such as fruit, vegetable sticks, nuts or yogurt can help to satisfy the hunger between the main meals and boost the metabolism. However, it is important to pay attention to the portion sizes and not to consume excessively large snacks.

The influence of water on weight management

Water is an important part of a healthy diet and also plays a crucial role in weight management. Water has no calories, but helps with the hydratization of the body and can increase the feeling of satiety. Often we are doing thirsty with hunger, so drinking enough water can help avoid unnecessary calorie consumption.

summary

Nutrition plays a crucial role in weight management. A balanced diet with the right calorie balance and the selection of healthy foods is the key to reaching and maintaining healthy body weight. The consideration of portion sizes, eating speed, snacks, snacks and sufficient fluid intake also supports weight management.

More about natural and healthy nutrition can be found in our advisory magazine ein-heilpraktiker.com