Every person is overweight or obese, and dreams that his body will be agile, harmonious and healthy without any fatigue or effort, whether in exercise or diet, weight loss needs a structured diet program and exercise for at least an hour every day, But through this article we will learn about useful ways to lose weight without much effort.
Ways to lose weight
- Each person should eat at least three meals a day, with two meals to three snacks, and not to leave breakfast because they are very important and provide the human body in energy.
- If you are hungry between meals, you can eat some fruits or vegetables, such as apples, cucumbers, pears, carrots, and low-fat yogurt.
- Avoid drinking juices such as canned fruit juice, which contains preservatives and the proportion of sugars in it is high, which makes it useless and high and calories, we have to replace this juice with useful fruits such as apples or cut melons or peaches and others.
- Avoid white rice and replace it with brown rice or whole grains such as non-peeled rice or frike or brown broth because these products of whole grains have many and many dietary fibers.
- We should not eat white bread and replace it with brown bread and whole grains, but we have to know that white bread and brown bread have the same calories, but brown bread contains useful fibers for the body, prevents constipation and feels full and does not want to eat more food.
- The process of chewing food should be slow because it is the way chewing slow food gives signals to the brain that the body feels full.
- When making homemade sweets, municipal obesity, fat or butter can be replaced with oil or fruit sauce.
- Do not eat food to treat a psychological condition such as anger, depression, anxiety or repeated disappointments. You can look for a better and alternative way to eat. It is the practice of some hobbies that reduce stress such as sports, listening to music and others.
- We should eat low fat meat like chicken after removing the skin completely and red meat that does not have the cream.
- Do not eat fried food. Frying can be replaced with cooking, grilling, or roasting.
- Do not eat sugars because a tablespoon of sugar contains about forty calories.
- Use low-fat dairy products and avoid eating whole-fat or low-fat dairy products.
- Do not take soft drinks and replace them with water or green tea because they contain a large number of calories.
- Eat more than eight to ten glasses of water a day.
- A person must learn to increase his body activity through exercise even if it is short for a day or three times half an hour each time a week.