Diet
If you are thinking
about losing weight and want a diet you do not feel deprived of, you can
gradually reduce your weight by following these rules that will help you lose
weight without causing health problems such as anemia as a result of losing
some of the nutrients your body needs. To lose weight in a healthy way without
needing a doctor.
Weight Loss Strategy
Before you start dieting and losing weight, you need to know what foods you can
eat, unhealthy foods to avoid, and above all you need to stick to the diet and
know the calories you need in a single day.
Calories
Your body uses the
calories you get from food for walking, thinking, breathing, and other
important tasks your body does. The average person needs to eat about 2,000
calories every day. The calories that each person needs by gender and age vary
as follows:
First, children between the ages of two
and eight years need between 1000 and 1400 calories.
Second: Women between the ages of 14: 30
and need 2,400 calories.
Third: Men who need 14: 30 years to 2800:
3000 calories.
Fourth, men and women need more than 30
calories from 1800 to 2200, and if they exercise, they need 2,200 to 3,000
calories.
Benefits of Weight Loss
Dieting Weight gain may lead to health risks including:
heart disease. cancer.
Brain attack.
Diabetic.
Balanced diet is also
important because the organs and tissues of the body need to be properly
nourished to function effectively and, without good nutrition, may be exposed
to disease, infection, fatigue and poor performance.
Ingredients of a
healthy diet
First: Fruits Eat fresh
fruits, they are rich in vitamins and minerals, eat as a snack and keep away
from drinking fruit juices, because they lack the dietary fiber that makes you
feel full, as well as nutritional value.
Second: Vegetables The
diet should include a large amount of vegetables, especially lush vegetables,
which helps you feel full, and rich in nutrients, such as:
spinach.
Cabbage.
The parsley is green.
broccoli.
Third: whole grains
Whole grains and their products are simple carbohydrates that are healthier
than complex carbohydrates. Whole wheat flour is healthier than white flour.
A protein diet, which is
essential for healthy muscle and brain, and a diet to include low-fat meat,
low-fat chicken, fish and lean meat is the best choice, because visible skin
removal and fat are the easiest way to reduce the amount of fat and cholesterol
in the meat.
