Regarding World Obesity Day (March 4).

Since 2020, World Obesity Day has been commemorated every March 4th to raise awareness of this issue and seek solutions to address it. According to the Pan American Health Organization (PAHO), obesity is one of the main risk factors for numerous chronic diseases, including diabetes, cardiovascular disease, and hypertension, among others.

Susan Bowerman, Herbalife's director of nutrition, explains that beyond achieving certain measurements and focusing on weight loss, it is essential to find appropriate habits that foster a healthy relationship with food, promote a mindful eating style, and address this problem sustainably over time.

Therefore, the Herbalife nutrition expert shares 11 recommendations to achieve this:

1. Don't focus solely on weight loss: Prioritize maintaining a healthy diet, exercising, and maintaining this balance throughout your life.
2. Set and celebrate your goals: Acknowledge every achievement in maintaining a healthy weight, as this allows you to see how far you've come, not how far you need to go. When it comes to weight loss, a slow and steady pace is best, even though it can sometimes feel frustrating.
3. Avoid fad diets: These might cause you to lose weight temporarily, but it's not a healthy way, as you risk losing muscle mass instead of body fat. Remember that the goal shouldn't just be weight loss, but a permanent change in your habits.
4. Make sure you get enough protein: Protein plays an important role, as it helps control hunger and makes you feel satisfied.
5. Incorporate healthy snacks: Today, snacks contribute to almost a third of our daily energy intake. Snacking on high-protein foods can help you feel full and may lead you to eat less at your next meal.
6. Don't cut calories too much: Dieting isn't about how much you eat, but what you eat, since food choices have the greatest impact on calorie intake. Extremely low-calorie diets can slow your metabolism and inhibit weight loss.
7. Engage in physical activity: Try to do some kind of sport every day or at least 30 minutes of moderate activity. This could include practices like taking the stairs instead of the elevator, getting off two or three stops before your final destination and walking the rest of the way, etc.
8. Prepare healthy food: Planning your meals in advance will help you determine what ingredients you need to buy and stock your refrigerator with healthy foods. Plus, you can prepare your meals ahead of time so you don't have to resort to fast food.
9. Control your portions: To reduce portion sizes, try using smaller plates, cups, utensils, and serving spoons. It's also a good idea to put your portion on a plate or in a bowl, rather than eating directly from the packages.
10. Read the food label: Knowing exactly what you eat and drink is important when you're watching your weight. This helps you have all the information about calories, nutrient content, and portion size.
11. Opt for balanced breakfasts: This meal not only helps you manage your weight, but it also helps you stay focused on your activities. Breakfast should include a balance of protein, carbohydrates, and fat. If you have a busy schedule, consider making a healthy smoothie instead of relying on fast food or skipping breakfast altogether.

- Associated Consultants of Central America