simple habits to lose weight fast
Obesity
Obesity Obesity is defined by the presence of a large amount of fat, and it is considered a chronic condition, and differs from suffering from overweight, which may be due to muscle mass, bones, or water in the body or fat, but the two terms mean that the weight A healthy weight exceeds the ratio of height, and the body mass index, which is known as BMI, is the best indicator for knowing suffering from obesity, and it is equivalent to body weight in kilograms divided by twice the height in meters, and an adult whose body mass index equals 30 or more is considered obese, and in If the value is higher than 40, it is considered to be severely obese. As for being overweight, the value then ranges from 25 to 29.9, while the ideal weight is defined as a value ranging from 18.5 to 24.9.
Weight loss
Weight loss is one of the goals that many people seek to reach, so many complex diets have spread recently, or that are concerned with a specific type of food, and exclude some other types, which actually lead to weight loss, but their results do not last. most of the time.
The easiest way to lose weight in 7 days
It is preferable to lose weight gradually by an amount ranging from about half a kilogram to one kilogram per week, by burning 500 to 1000 calories in excess of the daily need, by following a diet in which calories are controlled with increased physical activity, with the aim of increasing The opportunity to maintain its stability, and it is advised to rely on weight loss to change eating habits instead of obsessive diets or products that promise weight loss; As its rapid decrease causes a loss of muscle mass, bones, and water instead of fat, and in order to achieve tangible results quickly, it is recommended to see a doctor to stay healthy, and to consume the nutrients that the body needs.
Other ways to lose weight
The following points explain some ways to lose weight:
- Consuming whole foods: as they provide a feeling of fullness, consuming low calories without feeling hungry, and it is recommended to consume low-fat protein, such as: chicken, or Fish and low-carb vegetables, in addition to avoiding highly processed foods.
- Consuming food only when eating a meal: it is recommended to reduce snacks and consume healthy ones, such as: one portion of fresh fruits or vegetables, in addition to avoiding consuming food after dinner.
- Counting the calories ingested: by weighing the food, or using special calorie counting tools, with the aim of maintaining the number of calories and food intake.
- Avoid drinking sweetened soft drinks and sports drinks: they are full of calories and some of them contain hundreds of calories, ingredients that cause weight gain, and it is recommended to drink water or calorie-free drinks, such as calorie-free tea and coffee instead.
- Thinking before consuming food:It is recommended to combine the consumption of foods that taste good and are beneficial to health, in addition to eating food slowly, as it causes a feeling of fullness and satiety for a longer period.
- Exercising: it is a good way to burn fat and improve appearance, and resistance exercises can cause a decrease in weight similar to aerobic exercise, in addition to maintaining and increasing muscle mass, and it should be noted that resistance exercises lead to a reduction in the content of carbohydrate stores in the body. the body, and the amount of water, which leads to a significant decrease in weight.
- Portion control: Excessive consumption of any food, including vegetables that are low in calories, causes weight gain, so it is recommended to use cups used to measure food portions, which contributes to moderation when consuming food.
Weight loss tips
- Drink approximately eight glasses of water during the day, as drinking water contributes to weight loss within a short period of time.
- Eat plenty of vegetables and fruits daily, such as: apples, sweet peppers, cucumbers, tomatoes, oranges, and others.
- Exercising continuously for at least half an hour. Walk for a quarter of an hour during the day.
- Avoid drinking soft drinks.
- Avoid eating fast food that contains a large percentage of unsaturated fats, as it contributes lto significant weight gain within a few days.
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