The most important steps of the diet

dieting

Following a diet is necessary to maintain a healthy body and reduce the risk of developing chronic non-communicable diseases. Such as heart disease, diabetes, and cancer. It should be noted that healthy diets of all kinds must include all types of foods. Such as legumes, grains, fruits, and vegetables, as well as foods from animal sources. It is recommended to reduce the consumption of salt, sugar, and fats. It is worth noting that vegetables and fruits are a rich source of vitamins, minerals, antioxidants, and fiber, and their consumption reduces the risk of obesity, cancers, and strokes. cerebral; Fats are considered a high source of calories, and the intake of saturated and trans fats should be reduced. Which is found in industrially prepared foods.

The most important steps of the diet

Setting goals for following the diet

Many people overlook the first and most important step of the diet, which contributes to encouraging them and motivating them to continue, as it is recommended to set long- and short-term goals to lose weight. This is done through the following:

• Setting goals precisely: This requires determining the reasons for which it is necessary to adhere to the diet. For example, people may want to lose weight to relieve back pain, or the number of kilograms they want to lose may be determined.
• Setting long and short term goals: Long-term goals depend on short-term goals. Which is for a few weeks, examples of which include: Learn healthy cooking recipes, buy food products that are low in calories or fat, and eat vegetables in the evening for dinner.
• Commitment to realism: As it is recommended that the goals be logical and implementable, in addition to starting to implement them gradually, it is also worth taking the time required to implement these goals into consideration. For example; If a person relies on eating fast food five times a week because he does not have time to cook at home; He should allocate a little time to prepare it 3 times a week, so that he can become completely accustomed to cooking at home, and avoid eating outside the home.
• Changing habits: This is done by following healthy habits, and staying away from negative thinking, pessimism, and anxiety. This is through self-acceptance, as well as regular physical activity.
• Flexibility: It is considered the main factor in changing for the better, and this is done by trying new health matters such as dietary or daily habits.

Follow a balanced diet

The following points explain some aspects related to changing the diet, and this is done through:

• Reducing calories: As health care providers look into the daily eating and drinking habits of people, in order to reduce the number of calories consumed daily in a way that is appropriate for the person, with the aim of reducing weight, it is worth noting that women usually need to eat between 1200 to 1500 calories, while men may need between 1500 and 1800.
• Choose satiating foods: As it reduces the feeling of hunger, this is done by eating foods with high nutritional density and low calories. like; Fruits and vegetables, and avoid consuming sweets, fats, and processed foods.
• Choose healthy foods: It is considered a way to make the diet healthy, as eating more quantities of plant foods; Such as fruits, vegetables, and whole grains as a source of carbohydrates, in addition to eating fat-free protein sources such as lentils, soy, and meat. Small amounts of fat must be eaten; It is recommended that their sources be healthy. Such as olive, canola, and nut oils. It is recommended to eat fish twice a week.
• Reduce your intake of certain foods: Some diets require reducing certain amounts of one of the food groups. Such as greatly reducing carbohydrates or fats, and a doctor must be consulted about the nature of the diet that must be followed so that it suits the person. It should be noted that high-calorie foods must be reduced, such as; Sugar-sweetened beverages.

Follow healthy habits

Changing bad daily habits and adopting healthy habits instead is one of the most important steps of the diet, as it improves health and reduces the risk of disease. It also plays a role in improving sleep and its quality. The most important of these habits are as follows:

• Take a short walk after dinner.
• Turn off the TV, phone, and any electronic devices one hour before bed; This is if the person finds it difficult to sleep.
• Choose healthy foods.
• Record daily practice changes, and reward yourself when you achieve goals and follow healthy habits.
• Choose the lowest costs to implement habits; For example; You can walk outside and buy healthy food products at the lowest prices.
• Participate with others in applying healthy habits, and this contributes to encouragement and motivation, such as dancing, exercising, and cooking with family members or friends.
• Easy and fun exercise.
• Drink plenty of water during the day; Which may contribute to reducing appetite and the amount of food eaten.
• Eat food that has been prepared at home; This improves the quality of the diet followed.
• Increase the number of hours of sleep; Several studies have proven that lack of sleep may increase appetite, and therefore it is recommended to allocate at least 8 hours for sleep.

Doing physical activity

It is recommended to do two and a half hours of exercise per week to lose weight, such as: Aerobic exercises, muscle strength and resistance exercises of moderate intensity, where it is preferable to practice 30 minutes a day for five days a week, or 45 to 60 minutes a day for three days a week, and it is also recommended to practice them gradually in terms of intensity and time, and it is worth noting the possibility of doing It can be done anywhere and anytime without the need to join sports centers. It is also recommended to practice it with others, such as walking in malls or playing football or basketball.