perfect weight
Getting the ideal weight may be the main concern for many people of all ages. The problem of overweight weighs many people, and their prevalence has increased recently. Only those who have tried to overcome this problem repeatedly may know the suffering by following many ways. Different that may work well sometimes and may not. What are the best ways to lose weight?
Definition of overweight and obesity
Before we talk about the best ways to lose weight, we should first define obesity and overweight. Overweight and obesity are known to weigh more than a certain measure. Obesity is known to accumulate fat in the body to an unhealthy level. Which is calculated from the following equation:
Body mass index = body weight (kg) / square length (m 2). The result is then evaluated according to the following table showing BMI classifications:
| Category | Body mass index (kg / m 2). |
|---|---|
| Weight below normal | Less than 18.5 |
| Normal weight | 18.5-24.9 |
| Increase in weight | 25-29.9 |
| First-class obesity | 30-34.9 |
| Second-class obesity | 35-39.9 |
| Third-class obesity (nurse obesity) | 40 and more |
The best way to lose weight
One of the most difficult to face overweight people trying to cure this problem is the frequent attempts to get rid of this weight, which enter them in the courses of entry into the programs and various diets and exit and then start others; where frequent diets and every day we hear about a new solution to save from The weight of the excess, and soon to suffer from the problem of excessive weight to hear about this solution to start testing, and sometimes succeed and lose many kilograms of weight, stop the program, which is often described for limited periods of not more than weeks, and then begins a new journey of weight recovery Which he lost, and sometimes a Thayer, to hear about other popular diet and begin to follow them in the hope that this will be its goal, which, if he found his problem will be solved. Thus, man remains in a conflict between different diets, and between the weight he loses at times and acquires him at other times, and why?
All of this suffering is due to the desire of these people to follow diets that prepare them for rapid weight loss, and although the suffering of the follow-up and turning them from one program to another may extend for years, but many prefer to resort to these methods ineffective in return for not hearing the advice of nutritionists Who have long advocated the need for a balanced and varied health regimen, a healthy lifestyle, changing erroneous behaviors, and gradual changes to achieve successful weight loss with lasting results, although these people would have listened to these advice from the outset to save time and effort. D lost in the wrong diets that were more harmful than their usefulness and obtained in these times the results of the most successful.
We show that the best way to lose weight is to follow a balanced and varied diet that is individually designed according to the condition of the person who follows and his abilities and his desire for change and commitment, so that the calorie intake that the body consumes daily should be reduced to lose weight. Using special equations. The correct and integrated weight loss program should include an increase in physical activity and exercise, as well as a specific strategy to identify erroneous behaviors that contribute to weight gain and gradually change it into a part Continuous pattern of human life, even the results of weight loss obtained will continue, no doubt that the use of Pachtsasi feeding with a commitment to a number of follow-up sessions greatly help the person in a position suitable for the treatment of the problem of excess weight plan, and treatment strategies wrong behaviors are correct.
General tips for weight loss properly
Losing weight and maintaining it requires a long-term plan, and it is not right to follow a specific diet for a temporary period and then return to the previous diet. The system should not be too harsh to exceed a person’s abilities, as this is one of the main reasons for giving up diet And back to the former regime. On the contrary, the correct diet contains all food groups, so that the body gets all the nutrients it needs, and general advice for weight loss include:
- When you eat food that you like to eat slowly and chew well, it helps you feel full of less food.
- Be sure to eat the food at home, and be careful to use a small amount of oil during the preparation of food.
- Make sure your diet contains the beneficial carbohydrates that make you feel fuller for longer, and that are sourced from whole grains, legumes, fruits and vegetables.
- Be sure to drink enough water, which helps you feel full and eat less amounts of food and calories.
- Be sure to organize your meal times, get three meals a day, especially breakfast, as well as snacks, while choosing healthy foods.
- Eat vegetables, such as salad, when you start meals; they contain a few calories, and helps to feel full and reduce the amount of food and calories taken during the meal.
- Try and learn new ways to prepare your favorite meals in healthy ways.
- Avoid foods that contain high amounts of fat or added sugars, which can provide empty calories, such as high-fat meat, fried food, sweets, sugar, and whole milk products such as butter, cream, ghee, soft drinks and fast food.
- Be sure to eat healthy fats in reasonable amounts, such as olive oil, avocados, nuts and others, but the quantities must be limited.
- Do exercise that helps you lose weight.
For the book Mahan L. K. and Escott-Stump S. / Krause’s Nutrition and Diet Therapy / 11th Edition / Elsevier / The United States of America 2004 / pages 585-585
Acting on the book Rolfes S. R., Pinna K. and Whitney E. / Understanding Normal and Clinical Nutrition / 7th Edition / Thomson Wadswoth / The United States of America 2006 / pages 251-298.