According to the NaciónFarma.com website, based on data from the European Journal of Preventive Cardiology, people should lose between 5 and 7% of their initial weight; in other words, if an individual weighs 90 kg, he must lose between 4 and 6 kg from the beginning, and this can be reached by doing 30-min physical activity five days a week.
The person should reduce the amount of calories per day by eating small portions and reducing fat- and sugar-rich foods, not to consume refined cereals and other highly processed carbohydrates and start eating whole grain cereals.
Another recommendation from specialists is to put sugary drinks aside and drink water, coffee or tea, without sweetening, in addition to downgrading consumption of red and processed meat, eating nuts, beans, poultry and fish.
Experts also recommend quitting smoking, because smoking contributes to ‘insulin resistance, which occurs when muscle, fat and liver cells do not respond well to insulin and therefore do not absorb blood glucose easily. ‘