Reducing calories consumed
Drinking drinks high in sugar should be reduced, as studies indicate that sugar found in drinks such as soft drinks can be one of the most common causes of obesity in the current era. It is recommended to avoid it, eat fruit as it is instead of drinking juice, and increase protein intake, which is considered the most effective for weight loss, as following high-protein diets increases the body’s burning of calories by 80-100 calories per day, and protein also enhances the feeling of fullness. In addition to the importance of eating fiber.
exercise
Care should be taken to keep the body active, and to exercise regularly to improve the metabolism and encourage the body to burn excess calories, such as practicing high-intensity interval exercises, as they are considered one of the most efficient and time-saving exercises, as they require (30-60) seconds. Then you can take a break for (10-15) seconds before repeating the exercise with a different intensity.
Sleep for enough time
It is recommended to get enough sleep every night for the body to repair itself, and for the stress and hunger hormones to regulate, which are: Cortisol and Ghrelin. High cortisol levels lead to the need to eat more food.
eat the breakfast
Although all meals are important, breakfast is one of the most important meals that helps in losing weight, as it makes the individual feel full, avoids strong desires to eat during the day, and regulates blood sugar levels, so one should be careful to eat a breakfast that contains About (400-500) calories, and includes a source of fat-free protein, such as: eggs, legumes, unsweetened milk, and nuts, in addition to fiber such as: vegetables and fruits.
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