Diet
Weight loss People wanting to lose weight look for the best ways to lose weight, and the most appropriate diet regimes they should follow to lose weight.
A healthy diet for weight loss Health experts say people differ in their response to different diets, explaining that there is not a single diet that suits all people.
Mayo Clinic doctors say that any health system must fulfill a number of conditions to be appropriate for the person.
According to livestrong, health experts recommend researching diets and finding out the following:
1- Is the diet balanced?
The first thing that a person must know is the suitability of the diet for him, and health experts stress that the diet be balanced so that it contains all the nutrients in sufficient proportions.
Experts require that the diet contain protein, carbohydrates, fats, dairy products, vegetables and fruits.
Health experts say a diet that depends on cutting certain foods and giving them supplements is not an ideal system for humans.
2- Diet and flexibility
Although diet should reduce unnecessary calorie consumption, harsh regimens are not an ideal choice for those looking to lose weight.
A study published in the Journal of Dietetics and Aging in 2018 found that flexible diets that sometimes allow their followers to indulge in certain foods contribute to weight loss more easily than strict regimes.
3- The preference of foods in the diet
If a person likes foods on the diet, this will help them stick to the diet, and contribute to their easier weight loss in the long run.
4- Is it encouraged to exercise?
Exercise is useful for weight loss, and according to the United States' Center for Disease Control and Prevention, exercise contributes to the prevention of heart disease, diabetes and some types of cancer.
The doctors at the center say that the diets that encourage exercise are better than others.
According to live strong, therapeutic nutrition experts recommend asking a specialist before committing to a specific type of diet.
Experts explain that there are several types of diets common in the current period, most notably the keto diet, the cave diet, and the intermittent fasting system.
So lose weight without diet
Weight loss Many people seek to lose extra weight and at the same time do not wish to deprive their favorite foods .. But there are many strategies that help to lose weight without diet.
Eat more meals
Dieters should divide their three "breakfast, lunch and dinner" meals into five or six meals, so they eat a meal every three or four hours.
The division of meals in this way, maintains the level of sugar in the blood, and thus protects them from the insatiable eating.
Breakfast
Eating breakfast is one of the important things that dieters must adhere to, so that it is saturated with 25% of the calories that must be obtained throughout the day.
Breakfast must contain foods rich in nutrients that the body needs, including:
- Shova and cereals.
- Yogurt.
- Nuts and seeds.
- Egg whites or one egg yolk.
- Fruits and vegetables.
- olive oil.
Water
Water is one of the most important drinks that help in losing weight, as it not only reduces calories, but also cleans the body of toxins, which keeps the kidneys and liver healthy.
Candy
Dieters must limit their consumption of foods saturated with sugars, such as candy and soft drinks, because they contain high calories, to gain the body fat.
Excessive intake of sugars, may lead to a metabolic disorder, such as diabetes and obesity.
Protein
Proteins are one of the delicious foods that make them feel full. They work to suppress the hormones of hunger, and thus prevent dieters from binge eating, the most important of which are:
- Fish and seafood.
- Lean meat.
- Legumes, such as lentils and beans.
- Nuts and seeds.
- eggs.
- Avocado.
- Dairy products.
Playing sports
It is the only thing that helps in loss weight without following a specific diet, as it works to increase the rate of burning fat.
Exercise also helps relieve stress, which is one of the reasons that lead to the accumulation of fat in the body.
- Among the most prominent sports that must be practiced:
- speed walking.
- Rope jumped.
- Bike riding.
- Go to the gym.
- Dancing.
- Swimming.
- Yoga.
9 fun activities that get rid of extra pounds
Some may be lazy about going to a sports center and exercising to lose weight, despite the urgent desire to obtain a healthy body and healthy weight ... What is the solution?
There are many activities that allow the individual to exert effort and burn fat without feeling tired and exhausted, and most of them are activities that combine pleasure and training the muscles of the body, including:
1- Explore the ocean around you
Think of all the beautiful sites in or outside your city, such as parks, archaeological sites, and mountains that need climbing, all of these things need you to wander around and make an effort to explore them, thus burning more fat, according to the HFR website.
2- Shopping
Shopping is a favorite activity for many, especially girls, and if you can keep it down then you will burn more fat.
It is not necessary to spend a lot of money, all that is required is to walk and walk around between the different stores, provided that the steps are not less than 10 thousand steps.
You can also carry some light weights while walking, adding resistance to the muscles to improve their flexibility and burn more energy.
3- Arranging the house
For many, cleaning the house may not be the preferred activity, but it is a complete exercise for the whole body, because of the movement of the feet and bows and the exercise of the hands, all of which burn a lot of fat.
4- Stand in front of the office
Working in most jobs requires sitting for long hours in front of the desk, which is very encouraging to gain weight and gain body fat.
To circumvent this situation, you must stand every time in front of the office and move the body, it is something that helps a person to stretch his body muscles and green his feet, and move the body and burn some calories.
5- Meet with friends in a park
Instead of sitting with friends in a café and ordering overweight drinks, the plan can easily be changed and interviewed in a garden, for example.
On the one hand, everyone will have some fresh air and a beautiful view, and on the other hand, there will be an opportunity to roam, go hiking and burn calories.
6- Yoga
Yoga is a sport that moves and extends all the muscles in the body and keeps them flexible. It is best to practice them outdoors and in the middle of greenery. Thus, you will have a good opportunity in the fresh air, and will exercise your body muscles and protect them from being overweight.
7- Swimming
Swimming appears to be an enjoyable sport with which one does not feel that he exerts great effort, in which all the muscles of the body move, so they burn a lot of fat, and the individual enjoys a lot of enjoyment and fun.
8- Dancing
Dancing like zumba and other things that burn fat very quickly, and its advantage in the possibility of exercising every time and place, whether alone at home or by participating in a sports center.
9- Intimate relationship
For married couples, far from the intimate relationship that makes a person psychologically and physically closer to his life partner, it also works to burn fat, and the practice of intimacy burns 100 calories at a time.
