We are starting a new year and the most important thing is to be healthy.  Every year we make our resolutions and we always include starting a diet. But it should not be any diet, it needs to be a healthy nutrition to maintain a healthy weight.  A consequence of not eating a healthy diet is obesity.

Obesity is considered a chronic health condition that affects both, children and adults, and predisposes people to other health complications.  It is associated with several of the leading causes of death in Puerto Rico.

What are the causes?

Obesity can be caused by several factors, although the main root is an imbalance between calories consumed and calories spent. Among some causes we find:

  • High consumption of high-calorie foods.
  • Insufficient physical activity
  • Poor eating habits
  • Hormonal or endocrine disease
  • Hereditary factors
  • Certain medications

What complications can obesity cause?

Obesity can increase your risk of suffering different health complications, including:

  • Type 2 Diabetes
  • High cholesterol and triglycerides
  • Arterial hypertension
  • Heart disease
  • Different types of cancer (breast, ovarian, prostate, liver, colon and others)
  • Asthma and other respiratory conditions
  • Musculoskeletal problems (e.g. Osteoarthritis)
  • Sleep apnea

Do you want to maintain a healthy weight?

You need to eat healthier!

  • Reduce your intake of foods high in fat, salt and sugar
  • Increase your consumption of fruits and vegetables, legumes, whole grain products and nuts
  • Increase your water intake to at least four 16oz bottles per day
  • Instead of frying food, cook your meals in the oven, broiled or boiled.
  • Do not skip meals
  • Reduce or avoid soft drinks and alcoholic beverages


  • Reach 150 minutes of physical activity during the week.
  • Identify an activity that you like, such as walking, dancing, playing sports, cycling, etc., and add it to your routine.
  • Enjoy the benefits of exercise: improvement of your stress and anxiety management, improvement in your sleep habits, prevent health complications, helps to improve your life quality.
  • Check with your doctor before starting an exercise routine.
  • Be patient and wait for the results with joy.