Without harsh diets
7 steps to losing weight "in a healthy way"
Despite the efforts made by many to get rid of excess weight, the process of losing weight quickly, without any medical supervision from specialists, does not seem easy or palatable to the majority, in light of their success in losing some kilograms in a short period of time, thanks to the adoption of harsh diets and their return Quickly to gain it again, so it is preferable to lose weight in a healthy way, and at reasonable intervals that take into account the daily requirements of the body.
Here are the most important tips that help in losing weight in a healthy way, according to the specialized site «Medicine Web»:
Dealing with daily self-monitoring, which is some of the most important factors for weight loss, cannot be tolerated, as you must constantly monitor the quantity and quality of the food you eat.
A paper notebook or phone diary can also be used to record all the foods and beverages you consume throughout the day, and to assess your commitment to them.
Organizing eating times
Organizing eating times
Regulating food intake and setting specific meal times helps increase the speed of burning calories.
Regulating eating times also helps reduce your desire to eat snacks, such as chips, crackers, chocolates, and other foods rich in fat and sugars.
It is very important to control the proportion of carbohydrates consumed daily to lose weight.
Examples of carbohydrates are rice, pasta, and bread, where carbohydrates are converted into glucose in the blood, which stimulates the secretion of "insulin", which works on introducing glucose into tissues to produce energy, and during that insulin also works to prevent fat burning and store the excess of glucose in the form of fat. .
It is advised to reduce the intake of fats that contribute to significant weight gain, but it is OK to include healthy fats in your diet in reasonable quantities, such as olive oil, avocados, nuts, and others, as they help you feel full and improve your mood.
It is recommended to exercise moderate intensity for an hour a day, such as: brisk walking, and you can also start exercises gradually and increase the intensity with time.
People with heart problems, diabetes, or any other health problem need to consult a doctor about the level of intensity of exercise they can take.
There are weight-loss tips that cannot be ignored, and the most important of them is to reduce the intake of sweets, soft drinks, and foods with added sugar, such as some types of sauces and canned vegetables, as these foods contribute to an increase in the waist circumference.
In the process of losing weight, there is always the habit of eating foods rich in fiber, which is important in helping to lose weight, as fiber provides a feeling of satiety and reduces the desire to eat.
Among the most important foods rich in fiber are vegetables, fruits, whole grains, oats, lentils, beans, and others.
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