Diet
The World Health
Organization has defined obesity as "a process in which fat accumulates
excessively, which can lead to many diseases, including diabetes, blood
pressure, heart problems and some cancers." Global statistics indicate
that the proportion of obesity is increasing in Arab and Western societies
alike, year after year.
BMI is one of the quick
ways to calculate the level of obesity in an individual through a simple
calculation: weight (kg) / length (square meters). If the digital product exceeds
25 kg / m 2, this inevitably requires attention to weight, and to start a
healthy diet, especially if the individual does not exercise.
Rapid weight loss
One of the basic rules
of weight loss is not to be a harsh diet, knowing
that a healthy diet reduces the followers to lose a kilogram or more, every
week. On the other hand, an unhealthy diet has a negative impact on the body of
its followers, especially if it is young or diabetic. Although an individual
gets what he or she wants to lose many kilos in a short time through this diet,
the actual loss is: the level of muscle mass, water from the body, and a very
small percentage of fat. But the basics of a successful diet are: ensuring fat
loss, which requires patience, a real lifestyle change, and a healthier system
to ensure sustainable results.
Tips for healthy
weight loss
Dietitian advises
individuals who wish to lose weight in a healthy manner by following these
tips:
• Breakfast: Breakfast
is important, it increases the sense of activity, and make us full for as long
as possible during the day, if it is composed of carbohydrates, proteins,
vegetables and healthy fats. A healthy breakfast includes a piece of whole
wheat bread, some white cheeses, vegetables, and a few grains of olives (or a
teaspoon of olive oil).
• Split meals: Split
meals throughout the hours of the day is necessary for weight loss, such a
measure would make one full, and stimulate the metabolism during the day.
Therefore, it is best to divide the food into three basic meals (breakfast,
lunch and dinner), with two snacks.
• Reduced calorie
intake: Daily calorie requirements vary from individual to individual, due to
sex, age, weight, height, and movement rate during the day. Therefore, individuals
who want to lose weight should pay attention to the calories consumed
throughout the diet.
• Drinking water in
abundance: The abundant consumption of water to help the success of the diet
reduced, it improves the level of metabolism, in addition to the feeling of
satiety, and thus reduce the calories consumed during the day. Drinking water
before each meal is recommended, as it reduces the amount of food.
• Lunch order: The soup
is the favorite food to start lunch, because of its nutritional benefits,
followed by a dish of multicolored salad, the main dish.
• Increased fiber
consumption: including fiber, vegetables, fruits and pulses, which contribute
to the feeling of satiety for a longer time.
• Split the main meal:
preferably a quarter of the meal contains carbohydrates slow absorption, the
other quarter on low-fat meat, and the remaining half of the meal on
vegetables.
• Reduce saturated fats
and sugars: Health system steps include reducing fast food intake, sugary-rich
juices and saturated fats.
• Cooking techniques:
You should reduce fried foods and cook foods by grilling, boiling or roasting.
• Attention to food
labels on canned foods: It is advisable to choose foods that contain less fat,
sugars and sodium, and more fiber, in the ration.
Advance planning:
Advance meal planning reduces the chances of eating junk food.
Reduce salt intake: Some
obese individuals complain of fluid retention in their bodies Delicious to
meals.
Increased physical
activity: half an hour of walking a day is sufficient.
