Organizing meals
The organization of meals during the day helps to lose weight faster, as it leads to the regulation of hormones that help control appetite, avoid feeling hungry, encourage self-restraint, not surrender to unplanned temptations, and ensure that meals are balanced, It provides all the necessary nutrients for the body, and maintains the stability of blood sugar levels, so that half of each meal should consist of fruits or vegetables, and a quarter of the different sources of protein such as meat, fish, beans and others, and the other quarter should contain starchy carbohydrates such as : Potatoes, pasta, rice, and bread, taking care to avoid hunger for long periods, as this may lead to eating more food.
Eat a low carbohydrate diet
Low carb diets are used for weight loss, as they have many health benefits including: reducing the risk of diabetes and metabolic syndrome. The idea of this system is to reduce the intake of carbohydrates. It is worth mentioning that it reduces the levels of insulin in the body and thus the body burns The stored fats are concentrated on proteins such as meat, eggs, fish, and some non-starchy vegetables, and allow small amounts of certain fruits and whole grains. The reduction of carbohydrate intake during the day (20-60) g helps provide (80-240) calories.
Exercise
The Centers for Disease Control and Prevention (CDC) encourages moderate aerobic activity for adults, at least two and a half hours per week, and includes aerobic activity: running, fast walking and swimming. Fast physical activity can also be performed approximately one and a quarter hours per week, , And riding the bike. The center also recommends exercise strength exercises at least twice a week, such as weight lifting and yoga.
Exercise helps increase calorie burning, muscle building, weight loss, helps prevent disease, and reduces stress. It is important to note that a person does not have to adhere to sports clubs or use sports equipment. There are many daily activities Which can be considered physical activities such as: cleaning the house, going back to work on foot, climbing the stairs instead of the elevator, and shopping.
Things to consider to lose weight
There are some things to consider to lose weight:
- Avoid drinking juices, sugary drinks, they are things that help you gain weight.
- Drink water half an hour before eating, as one study showed that drinking water half an hour before meals increases the weight loss by 44% within three months.
- Soluble fiber, studies show that soluble fiber works to reduce fat, especially in the abdominal area.
- Drink coffee and tea, where caffeine promotes metabolism by (3-11%).
- Eat slowly, which increases the feeling of fullness faster, and stimulates the hormones responsible for weight loss.
- The use of smaller food dishes, where studies have shown that those who eat in small dishes, eat less automatically.
- Get enough sleep, where lack of sleep is one of the strongest factors that lead to weight gain.