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Obesity is diagnosed when the waist size is more than 94 cm for men and more than 80 cm for women at any height. The correct measurement is at the navel level

we must remember: we eat to live, and not ‘we live to eat’. Our recommendations are not a short-term diet, this is how every person who wants to be healthy, live longer and better should eat’

Remember, to lose weight 80% is proper nutrition, and 20% is exercise. Physical activity can be started with walking for 30 minutes 3 times a week, gradually increasing the frequency and intensity of training (target speed – 6 km / h, daily walk 3 kilometres in 30 minutes) is considered good intensity.

Cycling, swimming, running, and team sports are also good: volleyball, football, basketball, and tennis. In good weather, it is preferable to exercise outdoors, in the morning, while there is strength and the air is not yet heavily polluted by exhaust gases

the amount of liquid consumed is 30 ml/kg for healthy people, and 40 ml/kg for obese people, but not more than 4 litres per day.

One of the principles of healthy eating is that the diet should be varied and balanced. The protein products are preferred to red fatty meat (beef, lamb), fish (preferably wild, not farmed, which is grown outside the wild), eggs, and fermented milk products.

Eliminate fast carbohydrates completely (sweets, sweet drinks, white flour products). Replenish carbohydrates with vegetables and fruits, preferably fresh

Go to bed no later than 22.30, and sleep for no less than 7-8 hours. The sleep hormone melatonin is a fat burner. You need to sleep in a well-ventilated room with fresh air, at a temperature of +19 degrees. PLEASE SHARE OUR STORIES

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