Exercise
There are several exercises that help in weight loss, including:
- tennis: Tennis can combine many activities, such as jogging, hitting the ball, changing the direction to return strikes to the other side. This sport requires the operation of many muscles and cardiovascular systems, and tennis can burn about 320 calories per hour to someone who weighs To 70 kg, according to Harvard Health Publications.
- Swimming: The swimming pool defies the entire body, as it activates the muscles in the upper and lower limbs. The swimming also provides an effective breathing exercise. It is an easy exercise on the joints because there is no effect on the ground. The butterfly pool burns about 949 calories per hour. About 863 calories per hour.
- Running: It is an effective activity to burn calories, as it does not require any special equipment, and running can be harder on the joints than swimming, but it is possible to burn many calories, where the burn ran a mile in 6 minutes about 1400 calories per hour, A mile ran in 8 minutes, burning about 1165 calories per hour.
Diet
There are several simple steps to following a diet to lose weight very quickly:
- Goal setting by writing, by determining the weight to lose, and the duration of the loss, as the average weight loss is from (half kilogram – kg and 300 grams) per week.
- Start with a special diet, by eliminating all solids, concentrating on drinking vegetable juices, herbal drinks, non-sweetened beverages and water only. You can also add a diet or protein mixture to lunch, this increases energy levels and reduces the desire In the food.
- Although carbohydrates are essential for the body, they can be eliminated for a short period of time, from one to two weeks, with no consequences. Bread, desserts, sugars, rice, and starchy vegetables can be removed. : Corn, potatoes, pasta, sweetened beverages and desserts of diet.
- Keep away from all fruits except berries, because it contains sugar, which limits weight loss. Berries contain a low percentage of sugars and therefore lead to a decrease in the glycemic index, and can be taken several times a week to meet the need for something sweet.
- Eat plenty of vegetables except starchy ones, and green leafy vegetables especially have a high fiber content, which helps to feel full without the need for a large number of calories.
- Eat non-fatty proteins only, such as chicken, fish, turkey or soy, as well as cooking foods without oil or fat, preferably baked, roasted, boiled or boiled. Dairy products are high in fat and sugars, Fat, and homemade cheese for once a day. You can also eat yogurt if it is unsweetened and low-fat.
Military dieting
Is a diet for weight loss, can help to lose approximately 4.5 kg per week, there is a system of meals for 3 days on the military diet, namely:
- First day: And the number of calories to about 1400 calories.
- the breakfast: Eat a slice of toast with two tablespoons of peanut butter, half a grapefruit, and a cup of coffee or tea.
- the lunch: Eat a slice of toast, half a cup of tuna, and can eat a cup of coffee or tea.
- the Dinner: Eat a share of food about 85 grams of meat with a cup of green beans, a small apple, half a banana, plus one cup of vanilla ice cream.
- the second day: Where the number of calories to about 1200 calories.
- the breakfast: Eat a slice of toast, boiled egg, half a banana, and can take a cup of coffee or tea.
- the lunch: Eat a boiled egg, a cup of fat cheese, five pieces of unsweetened soft biscuits, and can eat a cup of coffee or tea.
- the Dinner: Eat two pieces of sausages without cake, half a cup of carrots, half a cup of cauliflower, half a banana, half a cup of vanilla ice cream.
- the third day: Calories reach about 1100 calories.
- the breakfast: Eat a slice of cheese constructed about 30 millimeters, five pieces of unsweetened crisp biscuits, a small apple, and a cup of coffee or tea.
- the lunch: Eat a slice of toast, one egg cooked in the favorite way, and can eat a cup of coffee or tea.
- the Dinner: Eat a cup of tuna, half a banana, and a cup of vanilla ice cream.
- For the remaining four days, snacks are allowed. There are no restrictions on food. However, it is recommended to limit the size of the rations and keep the total calories below 1,500 per day.