How do I eat and how fat

Develop a balanced nutritional plan

Organizing a balanced diet plan is the main factor that allows eating what the individual desires without gaining weight, and this means that the diet should be balanced in two respects; On the one hand, the amount of calories provided to the body must be equal to the amount of calories that the body burns, and on the other hand, the quality of the food that this system consists of must be balanced from a healthy point of view, meaning that it includes the nutrients that the body needs.

Foods that help maintain weight

Whole grain foods

Choosing foods that consist of whole grains, such as whole wheat, brown rice, and others, is a suitable option when you want to eat what is nutritious and satiating, in addition to the low calories they contain compared to refined white foods.

Foods containing a lot of water

Foods with a high water content help to form meals that feel fuller than others, in addition to their lower calorie content, for example: the amount of a cup and 3/4 cup of grapes gives the same amount of calories as a quarter cup of raisins, which is 110 calories, but because grapes contain water in their composition, they feel more full.

protein foods

Protein foods are a dietary option that helps increase the feeling of satiety when more carbohydrates and fats are included in the diet, in addition to the fact that diets that include protein foods are lower in the amount of calories they provide to the body compared to others.

Fiber-containing foods

Foods that contain fiber occupy a place in the list of foods that maintain weight. Due to what it provides to the body from a general feeling of satiety and fullness, in addition to its contribution to increasing the length of time in which the individual feels full by slowing down the movement of food in the digestive system.

Exercise

Aerobic exercise is a catalyst for the body's metabolism, and choosing exercise that requires effort, such as running, helps burn more calories, along with many other exercises that build active muscles in the metabolism process. such as yoga, strength exercises, and resistance exercises, and it should be noted that the amount of calories that are burned depends mainly on the nature of the exercise that is chosen, the duration of the application of the exercise, in addition to the body weight.