The failures of weight control at home

At home, habits are born: The good and the bad. The way you eat is one of them. We will talk about the weight control failures that you have to avoid. “Approximately, 70% of Mexicans are overweight and almost a third suffer from obesity. A third of young Mexicans also suffer from it, the number of which has tripled in the last 10 years…One in every six Mexicans suffers from diabetes and deaths from the condition are one of the main causes among Mexicans. Nearly 70,000 people die from diabetes in Mexico and just over 400,000 new cases are diagnosed per year.” – Forbes 2013. Needless to say, these figures are alarming, what’s next? Where is the root of the problem? We could say that our busy lives don’t leave us time to cook healthy, that it is cheaper to eat something “quick” on the street than something healthy. Well, if you want to suffer from diabetes and obesity, it will be your problem, but your children don’t have to. It all starts at home. You have time to change habits and prevent terrible consequences. I understand that it can be quite a challenge, since everyone has their own schedules and coordinating would seem like an impossible mission. But while you have the opportunity, agree on fixed times and stick to them. “It is not advisable for people to leave home without having had breakfast. The ideal is to do so one hour before going to school or work, preferably before 9:00 a.m. Have a snack of fruit or vegetables between 11:00 a.m. and 12:00 p.m.; eat lunch between 2:00 p.m. and 4:00 p.m.; have an afternoon snack and have dinner two hours before going to sleep” -said Lupercio Navarrete. , nutritionist a dietitian from the Family Medicine Unit (UMF) number 16 of the Mexican Social Security Institute (IMSS) It is not only about enjoying food more, which is quite an experience when we do it consciously, but also about processing food better. When we make a change, no matter how small, it is noticed. At first it may be tiring and tedious, but instilling in your family to eat slowly is incredibly important and will make a difference if they get into the habit. “Chewing more causes you to consume fewer calories and produces more favorable levels of appetite-regulating hormones that tell your brain when to stop eating.” -American Journal of Clinical Nutrition, August 2011 It will sound cliché, but it is an absolute truth. Fruits and vegetables are basic in your diet and that of your family. Help them find their favorite fruit and vegetables; experiment. Eat 5 or more servings of fruits and vegetables a day. For example, an apple for breakfast, jicama for your children’s snack or lunch, tomato and onion as part of the stew for lunch, guava or mango for dessert, and cactus as part of your dinner. Start there, you will notice big changes.