an introduction
Everyone always strives for a slim body and perfect weight. Ideal weight improves human health and makes organs work better by removing the accumulated fat on the organs that impede their functioning. Weight loss is therefore very important for good health, happy life and longer life.
Reduce sugar
Foods that are full of sugars and carbohydrates stimulate the secretion of insulin, which is the main hormone that stores fat in the body. When the rate of insulin in the body decreases, these fats are released and the body can burn them. The insulin rate decreases better as they rid the body of excess water and salts. Here you should distinguish between not eating fat and not eating carbohydrates. Not eating carbohydrates reduces your insulin level and you find yourself eating fewer calories automatically.
Eat proteins and vegetables
Every meal you eat should contain a protein source, a source of fat, and a source of low-carb vegetables. Eating this way will make the amount of carbohydrates you eat every day up to the required level of 20-50 grams per day. It should be noted here that the sources of protein are: meat of all kinds, seafood, and eggs. A diet that contains many proteins reduces the risk of hunger at night by half and make you feel full to make you eat 441 calories less than usual and automatically. Low carbohydrate vegetables include broccoli, cauliflower, spinach, cabbage, lettuce, cucumber, etc. Do not hesitate to fill your dish with these vegetables, and you can eat a large amount of them without having violated your diet or exceeded the calories allowed. The sources of fat include coconut oil, butter, olive oil and animal fats, the body needs a certain amount of fat to do its functions, and the best fat for use in the cooking process is coconut oil.
Sports
The best you can do to lose weight is to go to the sports club 3-4 times a week, and if you are new to going to the gym, you can hire a coach. When you lift weights, you burn calories and prevent the metabolism from slowness, as is usually the case in food diets and get muscles while burning excess stored fat in the body. If weight lifting is not a favorite option for you, then you can use other exercises such as jogging, jumping, swimming, etc.
Drinking water
Drinking enough water is important to add to your diet. Water is the primary source of health and hydration, especially after exercise. Water also helps to reduce hunger when drinking water before meals. Nutrition experts recommend drinking 8 glasses of water each day, increasing this amount in the summer, and at times when you are doing more physical exercise, such as doing vigorous exercise. Some nutritionists suggest taking a bottle of water with you wherever you go so you always remember to drink enough. Water, flavors can be added to the water by placing two drops of lemon or orange or other favorite flavors into a water bottle.
snacks
It is common knowledge that a person should eat three meals a day, but many people feel hungry among these main meals due to the time lapses between each meal and the next meal, so it is advisable to eat snacks between the main meals to reduce the feeling of hunger at Key meal time solutions. It is important to pay attention to the nature of the food eaten in these snacks. Fatty and salty foods are the worst option for snacks. Vegetables and fruits are the best food you can eat during meals because they contain fiber that gives you a sense of satiety. Food in the main meals, and unsalted nuts are also a good choice for a snack for the important vitamins that the body needs in the diet.
Reduce salt
The main meal is not without table salt. Although the body needs salt to function properly, the amount of salt needed by the body is too small to exceed the small spoon. Foods that are full of salt are the first enemy of any diet. A lot of salt leads to water retention in the body and adversely affects the work of the body’s organs. It may seem difficult at first because of a certain amount of salt in the food. Salt, so it is good to know that you can adapt the taste papillae in the tongue to a specific amount of salt, and it will not take long, but you may find yourself after a period of time do not like the food that contains the proportion that you were previously accustomed to salt .
Inspiration
You may lose your temper sometimes, especially when it comes to things that need to be sustained for a long period of time. So when it comes to dieting, it’s important to find sources that inspire you and keep you on your journey to getting a body with an ideal weight. Many of their weight and talk to them to tell you about their experience and advice and feel better after they lost excess fat from their bodies, you can also keep pictures of people before they follow the diet and what they became after the diet. It is also important to reward yourself every period if you continue to follow your diet.
By following a healthy lifestyle and weight loss you ensure that you will achieve many benefits for your body such as:
- Lower blood pressure means better functioning heart and veins.
- Reduce the risk of a stroke that may occur due to lack of blood supply to the brain or parts of the brain.
- Cholesterol lowering.
- Reduce blood sugar, which means reducing the risk of diabetes.
- Eliminate pain and arthritis, where excess weight puts pressure on the joints.
- Get a better blood circulation.
- Improve sleep pattern.
It is important to note that weight gain arises mainly from different causes, so the body’s response to food diets varies, and the reasons for weight gain are usually due to:
- Tension: When exposed to pressure, the body is secreted hormone cortisone, which increases appetite, and lead to increased intake of fatty foods in particular.
- Non-exercise: The body is accustomed to inactivity and laziness and store fat in undesirable areas.
- Irregularity in food: neglecting a meal or eating irregular meals at different times each day.