It must not become an obsession, but a healthy habit. Weight control, to be done periodically, for example once a month, helps to understand how the health of our body is progressing and to balance nutrition, movement, rest and even when to give oneself some tear to the rule.
If it is true, therefore, that it is good to keep the scale on hand in our bathroom, this should not even become a bugbear. In fact, the weight of each depends on various factors, such as, for example, constitution, type of work, stress, a sedentary lifestyle, genetic predisposition, and metabolism .
On the website of the Ministry of Health you can calculate your body mass index and understand if you are in a situation of normal weight, overweight and obesity or if you are underweight and excessively thin.
With time and thanks to a good self-knowledge, it will become easier and more automatic to understand when you are weighing yourself down too much, or vice versa when you lose weight in an exaggerated way, without even having to fix the needle of the scale, but simply observing yourself and perceiving your body as a whole.
The importance of movement
Moving and playing sports is of fundamental importance for the health of the organism: playing sports does not only mean losing weight and burning calories, therefore keeping your weight under control, but also maintaining the functions of the various systems and equipment in good training.
Even just practicing half an hour of movement a day, you know, is beneficial for our health : various researches have shown over the years that it is enough to walk at a good pace for about thirty minutes so that the physicist starts up the way correct: the heart beats faster, the cardiovascular system awakens; the tissues, more sprayed, tone up and the mood, stimulated by endorphins, improves.
According to the World Health Organization, the minimum movement by age group should be divided as follows:
- children and teenagers (5 - 17 years): at least 60 minutes a day of moderate or vigorous activity, including at least 3 times a week exercises for strength that can consist of movement games or sports activities;
- adults (18 - 64 years): at least 150 minutes a week of moderate activity or 75 of vigorous activity, with exercises to strengthen the major muscle groups to be performed at least twice a week;
- seniors (aged 65 and over who are unable to carry out physical activity): the indications are the same as for adults, with the warning to also carry out balance-oriented activities to prevent falls.
A training program for healthy adults, to be practiced almost anywhere, could take about 40-60 total minutes, 2/3 times a week; set in 5 minutes of initial stretching (exercises on the ground, lying down or sitting and exercises to do in feet), 20-30 min of aerobic activity (running in the park, climbing stairs, jumping rope, exercise bike or bicycle), 10- 15 minutes of muscle strengthening (exercises for the arms or lower limbs with or without weights) and about 10 minutes of final stretching .
In this way the waistline would lose those odious centimeters too much, the belly would firm up, the musculature in general would be toned.
To think of it is not such a heavy commitment, but a healthy, pleasant habit that in the long run enriches the memory of the cells and leads them to feel good.
The distribution of calories
Finally, a good distribution of daily calories is a healthy habit that helps keep the body healthy.
For this reason it is extremely important to re-evaluate the very concept of diet, which should not be understood as a disheartening practice to be carried out from time to time, but a real lifestyle, a thorough knowledge of the foods and their nutrients that goes experienced in becoming and with joy on one's own organism.
The daily caloric requirement is not a data that must be inserted at random in the day, but a number that derives from the calculation of various factors, such as: weight, age, height, sex, type of activity practiced and work done, hours of sleep.
A balanced diet is part of a diet that includes the introduction of all the nutrients, vitamins, fats, sugars, proteins, carbohydrates and mineral salts in the right proportions ; let's not forget the importance of the detoxification periods of the body, during which an adequate cleansing diet helps to thoroughly cleanse and eliminate all those substances, such as toxins, fats, liquids, which often prevent proper weight loss and hinder absorption of fundamental nutrients for cellular metabolism.
