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The role of diet as a cause of many chronic diseases has been studied over the years and through that found food and nutrients beneficial or adverse health effects.

According to Dr. Antonia Trichopoulou, Mediterranean diet helps prevent diseases and reduce mortality. However, the intake of olive oil, fish, vegetables and fruit become null and void unless it is combined with exercise, a variable often overlooked but essential to prevent obesity and related problems.

Currently there are two totally opposite alarming situations: diseases of malnutrition faced by developing countries and the tendency of developed countries to cause disease due to poor eating habits. “In addition to feeding the children, we tend to eat well, because the underlying problem is not money but their habits,” said Lluis Serra, President of the First World Congress of Nutrition.

Your first step should be that you make sure you’re eating enough to supply your energy expenditure. If you’re hungry, your body is going to sue food, so make sure you’re well fed every day. If you’re trying to do a diet, do not exaggerate: low a couple of hundred calories per day, not thousands.

It is impossible to know exactly how many calories you’re eating or saving every day, but you can make calculations to obtain an estimate and maintain it. Following a diet, you can find the obvious causes, like those days you do not have time for lunch and then not eat until 2 pm, and then end up eating more for the rest of the day. Or those days when you do a lot of exercises (the usual plus a large walk plus extra, for example), still restricts much of what you eat. If you feel compelled to eat twice the next day, simply because you should be private on the previous day.

Or you could find a seemingly innocent snack that adds a lot of calories to what otherwise was a “good” day (a pint of ice cream can be eaten in 10 or 15 minutes, but it adds 1,000 to 1,200 calories, the equivalent perhaps half the calories of the day, often taking a candy dish coworker can add hundreds of calories). If you care to include many details in your daily diet, such as the amount of times you eat per day, and what you are doing and how you feel when you eat, you will be able to find the keys that make you eat more. One lesson of the CBT is to learn to avoid those keys or teach-yourself-new behaviors in response to certain triggers.

Use the following tools to help you monitor your intake of energy, your energy expenditure and your needs.

Know the different stages that an overweight person goes through to reach its recovery

Obesity is a psychosomatic illness with food addictive behaviors, characterized by greed, lawlessness and in some cases, a persecutory guilt. This condition sets a degree of conflict and dependence on certain foods, especially the hydrocarbon.

This is a “compulsive overeating“, which in a first stage appears as an irresistible impulse, no infighting, no blame, at least during the intake. Therefore at this stage there is no awareness of illness.

In a second stage, uncontrollable impulses combined with guilt before, during and after the intake, producing an experience of emptiness and psychic pain. Here begin the familiar excuses obese. There is but little situational awareness of disease.

In case there is an appropriate treatment the patient enters a third stage (abstinent behavior) that involve learning, and help control search. It strives to achieve another kind of relationship with food, obtaining partial successes in this process.

At first the relationship with food can cause you fear and control is exercised from outside. Only in the fourth stage we can speak of “recovery” as it is internalized control and prevent food by choice, not by imposition, which accounts for the creation of new habits.

Proper treatment should aim to replace the dependency object (food), by other more rewarding things, analyzing the root causes of this pathology in the context of a therapeutic situation permitting both learning techniques to develop healthier behaviors, as we are in the field of addictions.

If you exercise and try a healthy eating but do not notice your body weight reduction is quite likely that your lifestyle is the culprit.

The stresses of everyday life may be one reason why many people can not keep the weight I wanted. Nerves and anxiety permanently undermine the normal weight.

If you’re looking to lose weight, will be totally counter overwhelming pace of work, situations of tension or nerves.

Apparently, there are two explanations: The first is the most visible and has to do with the need to calm the critical moments with meals. Many seek in fatty foods or large amounts of sweets to calm tension-laden problems. Being anxious is contrary to maintaining a moderate and healthy eating behavior.

The other cause is hormonal. Stress causes a lot secrete hormones adrenaline and cortisol, as a regulatory measure to balance the body. Cortisol is a hormone that inhibits lipolysis, ie violates the processes in which the body burns fat.

Stress produces a waste of energy that the body tries to recover from muscle tissue. Thus, although calories are spent, they will be recovered without removing muscle and lose fat.

Exercise and nutrition are the cornerstones to achieve desired body composition. However, it is clear that the quiet life will be a great help to maintain the desired weight.