Obesity and overweight
Obesity is one of the disorders caused by an
increase in the amount of fat in the body and it is linked to an increased risk
of heart disease, diabetes, a person is considered obese if the BMI is 30 or
more, and it should be noted that many factors are contributing to obesity,
such as genetics, unhealthy diet, age, all the same even simple weight loss can
improve or prevent the problems health related to obesity, and simple steps can
be taken to prevent weight gain, which we will discuss in this article.
There are several diets, which at first sight are supposed to reduce weight quickly, but unfortunately, they have no scientific
basis, hence the need to engage in a healthy lifestyle to lose weight.
permanently and to eat fewer calories than those which the body burns for free,
and to exercise, and pay attention to the number of calories and reduce the
number of carbohydrates in the diet.
Here is the most effective way to lose weight
naturally:
Add protein to the diet: because the body burns
calories and all protein, for this eating, foods rich in protein stimulates the
metabolism by 80 to 100 calories per day, as it increases the feeling of
fullness and reduces the feeling from hunger because studies have shown that
following this diet reduced calorie consumption by about 400 calories per day.
Avoid
processed foods: This is because
they are high in added sugars, fats, and calories, and it should be noted that
these foods are designed to make you eat as much as possible, which is
addictive to processed foods.
Drink
large amounts of water:
Drinking half a liter of water increases calorie-burning one hour after eating
a meal by 24-30%, and drinking water before meals may reduce calorie
consumption, especially in middle-aged and elderly people.
Eat vegetables and fruits: they have high water, nutrient, and fiber content
and these foods are generally low in calories, so it is possible to eat many
servings without consuming a lot of calories.
Eat
less food: Eating too much, and too fast
can cause you to increase calories, also slow chewing can reduce calorie
consumption and clearly affect weight loss.
Get
enough sleep: Studies have
shown that sleep-deprived people are 55% more likely to develop obesity than
those who get enough sleep, as nighttime sleep deprivation can cause daily
fluctuations in appetite hormones, causing a disordered appetite.
Aerobic exercise: It is important to include exercise in addition
to diet to lose or maintain weight, such as jogging, cycling and walking, which
improve mental and physical health, and it has been found that these exercises
can reduce belly and organ fat, medium intensity exercise is recommended for at
least 150 minutes per week.
Eat
Breakfast Every Day:
Some people think skipping this meal is a good way to cut calories. However,
these people usually consume more calories during the day, as studies show that
people who eat breakfast have a lower body mass index than those who don't eat
it.
Close
the kitchen at night:
it is better to set a time to stop eating, especially at night. This is to
avoid eating snacks late.
Eat
Food Only When You Are Hungry:
You need to eat enough food, especially when starting a weight loss diet, and
avoid a low-carb diet which causes low insulin levels and severe weight loss.
Reduced consumption of dairy products: Dairy products contain lactose sugar which slows weight loss, and milk protein generates a strong response to insulin, which can also, cause slower weight loss. Refraining from eating high-fat dairy products can improve weight loss.
Intermittent fasting: this is a diet that includes regular fasting for a short time, and fewer meals during the day and among the most famous methods of the young intermittent we find:
·
Fasting interchangeably, and that is day-to-day
fasting, and eating on normal days, and this includes food intake 25-30% of the
body's energy requirements during the fasting period.
·
Diet (2: 5), so that a person fasts two days a week
and consumes on fasting days 500-600 calories.
· Method (8/16); that is, fasting 16 hours and consuming food for only 8 hours, which is usually from noon to eight in the evening and one of the studies carried out on this method showed that determining the hours of eating reduced calorie consumption, weight.
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