Weight loss in a week

Obesity: Obesity is a chronic condition, characterized by excessive accumulation of fat in the

 body, and can

Diagnosis of obesity if the body mass index (BMI) of the person is more than

 30, a weight ratio in kilograms per square meter in length, and can cause much obesity

Health problems, such as diabetes, high cholesterol, high blood pressure, heart disease,

Etc., so it must treat obesity after determining its causes, and by increasing physical activity, follow

Healthy diet.

Steps to Weight Loss in a Week

Many diets are popular for quick weight loss, but many are not as realistic

These systems, such as the low-calorie diet, have many disadvantages, after which they can be


The person gains the weight he lost again as a result of his return to his old eating habits, nor does it


Obese people have to learn healthy habits that help them reach and maintain weight

Long-term health, and on the other hand, the rapid loss of weight can cause loss

Bone, muscle, and water instead of fat, so experts are advised to gradually reduce weight and

Normal, normal weight loss ranges from 0.5 to 1 kilogram per week, and below

Some steps that help to lose weight in a safe way:

Develop a weight loss plan:

 Where the body needs to burn more calories than it takes until the weight is low and can be reduced

Calories by knowing the calories in a person's food

Usually and reduce it, in addition, can read the food labels to see the number of calories

Thermo per serving, drink enough water to reduce the feeling of hunger, as it is from

It is important to eat vegetables, fruits, whole grains, and lean meats to get

Various nutrients, nutritionist can be consulted to develop an appropriate plan.

Trace what a person eats:

You can write what a person eats during the day to track his food and can use smartphone applications

For custom food tracking during the diet, people who follow the diets are usually required to 

encourage from

Family and friends to continue it.

Find out why you eat too much:

It helps to know the motivation that makes a person want to eat and is not hungry to put

A plan to avoid these motivations, as many people eat because of anger, tension, or depression,

And for other reasons, alternative eating can be developed in these situations, such as walking or talking to a friend.

Reduce the intake of added sugars:

  Sugar foods often contain large amounts of calories and a small number of calories

Nutrients, so it is recommended to reduce these foods to be less than 10% of calories

Daily calories, such as sugary foods; cookies, biscuits,

And sweetened beverages.

The choice of carbohydrates that are taken:

 where it is preferable to eat whole grains instead 

of taking the factory from them, the processed species are poor with some nutrients such as 

iron, vitamins B, fiber, and is recommended to eat foods that have a low glycemic index.

Protein intake:

 proteins help to feel full and maintain muscle. The amount of protein needed by the 

the body depends on several factors, such as age, sex, physical activity, good sources of protein, lean 

meat, fish, poultry, milk products, Plant; soybeans, nuts, and beans.

Eating healthy fats and fiber:

 It helps to increase the sense of satiety, and good sources of fat; fish, 

nuts, olive oil, coconut oil, and seeds, on the other hand, is recommended to eat foods high in fiber,

 such as vegetables and fruits.

Increase in a number of meals:

Eating five to six meals a day helps prevent hunger, so calories can be divided into meals, and 

planning so that the number of calories consumed is not too high.


is a good way to burn calories, reduce belly fat, as well as improve physical and 

mental health, while resistance exercises such as weight lifting contribute to maintaining high 

metabolism and preventing muscle loss. Because of diet, help strengthen the body.

Other weight loss tips

There are many other scientifically proven steps that can help to lose weight, including the following:

  • Eating eggs at breakfast, where studies have shown that eating a grain allowance helps to eat fewer calories for 36 hours after breakfast, and contributed to the loss of weight and fat from the body.
  • Drinking black coffee without sugar, studies have indicated that the caffeine found in them help to increase metabolism by 3-11%, and increase fat burning by 10-29%, and coffee contains antioxidants beneficial to the body.
  • Drink green tea rich in catechins; antioxidants that are thought to increase with caffeine burning fat. Many studies suggest that green tea drink and supplements help reduce weight.
  • The use of small dishes, which found that this helped some to eat fewer foods chews slowly, as studies suggest that this can contribute to lower calorie intake, as well as increased secretion of hormones associated with weight loss. calories and the effect were greater for people who are overweight.
  • Keep healthy foods at hand to eat when you are hungry instead of eating unhealthy food. Examples of healthy snacks include fruits, nuts, yogurt, and boiled eggs.
  • Sleep is sufficient; sleep deprivation is associated with an increased risk of obesity.
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