Lose weight
Weight loss is one of the many goals that many people seek to reach. Recently, a lot of complex diets have developed or are concerned with a particular type of food and excludes some other species that actually lead to weight loss. However, their results do not last very often. .
People in general, and people who are particularly obese, are advised to follow a healthy diet based mainly on fruits and vegetables, egg whites, lean meat, fat, fish, and skimmed dairy products. When 500 kilocalories of calories are recommended per day, they lose about 0.5-1 kg per week. If a person wants to lose weight faster by eating less food than doing more sports, for example, a person can lose weight A couple of kilograms per week at 1050-1200 calories in conjunction with exercise for an hour per day, but it is not recommended to reduce the amount of calories more because of the serious effects on health.
Weight Loss Foods
As mentioned earlier, weight loss depends mainly on reducing the amount of calories consumed and increasing exercise, but there are many foods that may help to lose weight because of their ability to give a sense of fullness and satiety longer, These foods include:
- Soups and soups: It is recommended to start the meal by eating a dish of healthy soup that does not exceed 100-150 calories; it helps to reduce the amount of food consumed later, but it is recommended to avoid adding cream and butter to it.
- Black Chocolate: Black chocolate can be eaten between meals to fill the appetite. A study showed that people who ate black chocolate ate 15 percent fewer pizza than those who ate chocolate with milk.
- Beans: Beans are a rich source of protein and fiber. They are inexpensive, variety of varieties, and slow to digest, giving a feeling of fullness for longer, and reducing the amount of food consumed.
- ‘ Mashed Vegetables: Some of the researchers added mashed mashed potatoes and squash to the famous pasta and cheese dish, but people did not feel the difference, and they liked the dish as they had previously liked. In contrast, people consumed 200-350 calories, less calories consumed than the usual dish.
- Nuts: Some research has shown that eating a small handful of almonds, peanuts or walnuts automatically triggers fewer meals during the day.
- Eggs and sausages: Some studies have shown that eating protein-rich breakfast can provide a feeling of fullness throughout the day, reducing the amount of food consumed between meals. In a study of a group of young obese women, they were given 35 grams of protein at breakfast, Reduce their total consumption of fatty and sugary foods at the end of the day, compared with women who started breakfasting on breakfast.
- Yogurt: Eating yogurt may reduce waist circumference, and in a Harvard study of 120,000 people for 10 years or more, yogurt was closely associated with weight loss among all other foods consumed.
- Apple: It is recommended to eat a whole fresh apple, not apple juice, which reduces appetite. This is due to the richness of fruit with fiber. The nibbling process sends signals to the brain that it has received a large amount of food, reducing the amount of food consumed.
- Grapefruit: Grapefruit may help lose weight, especially if a person is at risk of diabetes. Researchers at the Scripps Clinic in San Diego, south of California, found that eating half of the grapefruit juice or drinking its juice by obese people before each meal May result in loss of about 1.6 kg within 12 weeks.
- Grapefruit juice has no fat burning properties; the idea is that it only gives the feeling of satiety, but you should consider that eating grapefruit may interfere with some medications, so read the instructions on the medicine box and consult your doctor if you have any type Of the drug before deciding to include any food in the daily diet.
Weight Loss Tips
There are many healthy habits that help to lose weight, along with a diet for weight loss and exercise, including the following:
- Follow a diet program that suits the nature of life, prepare healthy meals, and organize meals.
- Review bad eating habits and stop exercising; like late night eating.
- Do not go shopping while feeling hungry.
- Sit while eating, not eating while standing.
- Do not eat from the main course; rather, reduce the amount specified in a single dish to determine the amount of food eaten.
- Take care of breakfast, because it supplies the body with energy throughout the day and promotes metabolism.
- Eat slowly, chew well.