The fastest way to lose weight
With the passage of time and times, and the development of man, obesity has become an obstacle in the face of man, so that obesity affects a large segment of society and its percentage is gradually increasing. It is necessary to highlight the main reason behind this, which is the hysterical spread of unhealthy foods, knowing that this type of food is not It only causes obesity, but it containsThere are also other damages whose symptoms appear in the human body, but obesity comes to the fore and among these fast-cooked foods What hastened to inflate the matter and exacerbated the problem are two main reasons. Not to mention the symptomsAnd other unhealthy damages that result from eating it in abundance, and the second is technology that has facilitated many things for us and replaced the human being in some things, so its role has become important.
It must be noted that technological progress has provided us with solutions to this problem, such as the suction process, but these solutions are not sound and their cost is very expensive. Therefore, in this article, I will review for you the most important movements and techniques in sports that are considered a healthy and safe treatment to get rid of fat and put an end to obesity.
Healthy steps to lose weight in successful scientific ways
- Eat your favorite foods but in limited quantities.
- Drink plenty of water.
- Eat several small meals throughout the day.
- Eat protein-rich foods at every meal.
- Add spices to food.
- Fill the kitchen with healthy and convenient food.
- Replace a cup of pasta with a cup of vegetables.
- Eat foods rich in fiber.
- Get enough sleep.
- Doing exercise.
- Choose your nighttime meals wisely.
1. Drink plenty of water
It is known that the percentage of water in the human body is 7.7%, and this amount indicates that water is one of the important sources of human life. By nature, an individual can live for a month without food, but if he does not drink water within 3 days, he will die. After research and studies conducted by scientists and doctors in Britain, we were able to reach healthy ways to drink water and answer many questions, including what is the required amount per day? What is the best time to drink water?
Before every main meal or snack, drink a glass of water, as many confuse feeling hungry with feeling thirsty, and in fact, the feeling of hunger can be eliminated by a glass of water instead of filling with more calories.
In gyms, it is necessary to drink water to compensate the body for the deficiency that occurred as a result of playing sports.
2. Choose your nighttime meals wisely
Unconscious eating occurs most often after dinner, and when relaxing with the family or in front of the TV, and these habits have become prevalent in our societies and are present in every home, so there are two options to fight appetite:
3.Closing the kitchen door
Closing the kitchen door after a certain hour in the evening, provided that you are not in the kitchen when this happens, because it is considered as a goal in your goal. It is better not to keep the key in your possession so as not to lose control of yourself. As for people who live alone like me, have patience and determination instead of food, and if the method does not work, it is better to eat the key, I'm just joking, don't eat the key because it is a big problem later, you will have to take off the kitchen door to enter.
4.Eat favorite foods but in limited quantities
It is recommended to eat a few of your favorite foods instead of completely abstaining from them, as moderation is the key to the fastest way to lose weight.
5.Eat several small meals during the day
It's not the number of meals that matters, but the calories each meal contains and feeling full is essential.
Eating fewer calories than required can be a challenge, as it has been found that people who eat 4-5 small meals during the day instead of 3 large ones succeed better in controlling appetite and their weight.Eat a low-calorie snack of up to 100 calories, such as: half a ball of ice cream.
Dinner between seven and eight should be the last meal of the day.
6. Eat protein-rich foods at every meal
Protein is the most nutrient that makes the body feel full. It is more saturated than carbohydrates and fats. Also, protein helps maintain muscle mass and encourages fat burning, so be careful to eat protein-rich foods at every meal, such as:
- Cheese
- Lean meat
- soybean
- nuts
- Beans
- eggs
7. Add spices to food
Adding spices to food is one of the fastest ways to lose weight, as spices contribute to a feeling of satiety, as food rich in flavors can stimulate the taste glands and be more satiating.
Note: I do not recommend this step for people who are allergic to spices such as skin rashes.
8. Fill the kitchen with convenient and healthy food
A kitchen in which meals are ready to be eaten and heated contributes to the success of maintaining weight, so that the likelihood of buying ready meals or pizza, for example, is reduced.
9.Make sure that the following foods are available in the kitchen:
- Whole wheat pasta.
- Low-fat cheese.
- canned tomatoes;
- canned beans;
- Cooked and frozen legumes.
- Lots of fresh vegetables and fruits.
- Replace a cup of pasta with a cup of vegetables
Eating less pasta and bread while eating more vegetables is one of the fastest ways to lose weight. These options contribute to weight loss.
10.Always eat breakfast
Skipping breakfast seems like a good way to lose weight, however I've found that people who don't eat breakfast tend to be hungrier during the day which actually puts on weight.
It is recommended to eat a breakfast rich in fiber, such as: whole morning cereals, rich in fiber and poor in sugar, with skim milk and fruits.
11. Eat foods rich in fiber
Fiber aids digestion, prevents constipation and lowers cholesterol, all of which are among the fastest ways to lose weight.
Rich sources of fiber include: oats, beans, whole foods, and a variety of fruits and vegetables.
12. Sleep enough
Adequate sleep, which in men is from (7 to 8 hours), while for women it is from (8 to 9 hours) as a maximum. If a person does not get enough sleep, more amounts of the hormone ghrelin will be produced in the body, which in turn stimulates hunger, and the production of leptin hormone, which stimulates the feeling of satiety, will decrease.