Reduction of sugars
The sugars found in biscuits, cakes, sugar-sweetened beverages, and other elements are sugars that are harmful to health, and which do not include the natural sugars found in fruits. Sugar foods often contain few important elements of the body and many calories. WEIGHT It is recommended to burn 10% of daily calories in added sugars.
Eat fiber
Eat enough fiber to increase the feeling of satiety, and can be obtained by eating plant foods, such as vegetables, whole grains, fruits, and fiber may also be found in artichokes, green peas, cauliflower, lentils, beans and berries.
Exercise
There are several exercises that can contribute to weight loss, including:
- Antenna activity: Moderate aerobic activity is required for at least 150 minutes per week or active aerobic activity for 75 minutes per week, but some people may need up to 300 minutes per week of moderate physical activity to lose or maintain weight effectively, A combination of moderate and active activity can also be done within a week so that the duration of the activity should be at least 10 minutes.
- Strength Exercises: Strength exercises should be practiced at least twice a week.
Foods to lose weight
Leafy vegetables
The leafy vegetables contain ideal properties that may help to lose weight. They contain a lot of fiber, a few calories and carbohydrates, such as leafy vegetables, carnivores, spinach, and Swiss crucifixion. They contain nutrients, vitamins, minerals, antioxidants , Including calcium, which is effective in fat burning.
Beans and legumes
Some beans and legumes contribute to weight loss. They contain high levels of starch, protein, and fiber, which lead to fullness, such as lentils, black beans, and others.
Salmon
Salmon is a healthy, low-calorie fat fish that also contains protein and all kinds of important nutrients. Salmon is a rich source of omega-3 fatty acids, which have been shown to help reduce inflammation, obesity, metabolic diseases, and Examples of fish that contribute to weight loss are trout, sardines, herring, mackerel and other types of oily fish.
It is worth noting that there are also many foods that contribute to weight loss, including: avocados, eggs, grapefruit, apple cider vinegar, cheese, tuna, boiled potatoes, and others.