Diet
The most important thing
you can do to lose weight:
1.Reduce calories
Before you even start
thinking about losing weight you should first know that whatever you do whether
you follow a diet or exercise, reaching your goal is not going to be done if
you forget or forget the basic rule is to reduce the amount of calories
entering the body and burn a number of calories The thermal exceeds the number
you get from it. The first step to achieving that equation is to refrain from the
unnecessary small meals that are taken between the main and basic meals.
According to professional trainers, those meals that we think are ineffective
to prevent the loss of excess weight because of the calories that are not a
few.
2. Many HIIT exercises
Is one of the new
methods that are the most effective in the field of fat loss without a doubt,
and rely on HIIT exercises on the exchange between high intensity and low
density cardio exercises at the same time. For example, during the jogging
exercise, the medium speed is scrambled for a full minute. The jogging is then
performed as fast as possible for 30 seconds. These steps are repeated and
applied to other cardio exercises. In addition to the high efficiency of fat
burning, the technology used by HIIT exercises stimulates and keeps the process
of burning fat in the body several hours after completing the exercise. For the
best results of HIIT exercises, exercising at least 4 times, depending on your
health, and at least 20 or 50 minutes of time will give you amazing weight loss
results.
3 - Stay away from
sugar
Laurine Loebert, a
physiotherapist, points out that sugar is one of the heaviest and most powerful
reasons for weight gain. Therefore, the elimination of fat and excess weight
without sugar reduction will not be done in the long run because of the large
calories it contains. Certainly Sugar County not only targets it specifically,
but also processed foods, products and beverages that contain a lot of harmful
sugars.
4- 30 minutes a day
at least
It is difficult to lose
weight effectively and with the result you wish without making every effort to
achieve this goal by ensuring that your exercise period is not less than 30
minutes a day. Cardio exercise and fitness. Even if it is important for fat
burning and weight loss, weight lifting exercises are important in stimulating
metabolism and burning fat for long periods after exercise.
5. Water
Without enough water on
a daily basis of at least 8 cups you will not get rid of the toxins and waste
accumulated inside the body, which is a heavy burden on the kidneys, and will
not help your body to activate its ability to burn fat and get rid of them.
Experts recommend drinking a glass of warm water and lemon when waking up and
before going to sleep; for greater effectiveness in expelling toxins
accumulated inside the body.
6. Sleep
Staying late at night
and not getting enough sleep and rest are the beginning of the end of your
weight loss dream. Everything inside your body sanctifies the hours of rest you
get. It is useful for tissue, muscle growth and internal organs, Burn fat,
recharge physical and mental energy, improve mood.
7. Healthy food
Eating healthy is one of
the basic guarantees that are essential for safe weight loss. Therefore, your
diet of fruits, vegetables, meat, seafood and poultry is not debatable.
8. Healthy fats
If you do not eat fat
you will not lose it, and this is what you should be careful about by supplying
your body with foods that contain useful healthy fats such as tuna, salmon,
mackerel and avocado, as well as raw syrups for a strong iron heart and to give
your body a healthy alternative to sugars .
9 - Intermittent
fasting
Perhaps one of the
miraculous solutions given to us by our Islamic religion is fasting, which is a
great way for the digestive system to get rest and improve its efficiency and
help the body to use the fat accumulated in the body as a source of energy.
Fitness experts recommend intermittent fasting by eating the last meal of the
day before 8 pm and not eating any other meals until the next day. This makes
the body lean to use the fat accumulated in it to generate energy, which
ultimately contributes to the effectiveness In the process of weight loss.
Certainly the experience of intermittent fasting method should not be done
without consultation with the doctor; so as not to lead to adverse
consequences.
10. Do not neglect
cardio exercises
Cardio exercises help
build endurance, strengthen heart muscle, burn calories efficiently, increase
sleep ability, and avoid insomnia. Therefore, you should not neglect jogging,
stationary or aerobic exercise, and fast-walking exercise from time to time, so
that you burn more calories.
