How do I get rid of overweight

This question that is raised daily on the Internet has made many people follow some of the methods that they found suitable to lose weight, ignorant of its impact, which exposed them to physical and psychological harm.

Weight gain is one of the most difficult and harmful things for a person, whether the harm is psychological or moral. The increase in size may vary, as there is an increase that causes excessive obesity, which results in many harmful and sometimes chronic diseases, and a moderate increase. It prevents the performance of many tasks in our daily lives, and therefore people who suffer from obesity seek to get rid of excess weight in many ways, and some of them are wrong, such as using pills and abstaining from food for long periods, as well as meals that some believe help in losing weight and getting rid of obesity, but such as These methods cause health damages that we do not need, as most of the diets that some people do fail once the person returns to his old eating habits after a period of deprivation. Obesity has many causes. That is why we have brought you many safe and healthy ways that enable many obese people to get rid of it.

Reasons for weight gain

Not exercising and eating large amounts of food.
Staying up late and sleeping late makes a person feel hungry while staying up late and eating food full of calories
Tension and exhaustion. When pressures and problems abound, the human body resists this by secreting a hormone responsible for increasing appetite, and this hormone is cortisone, and thus the person eats food in large quantities, which causes weight gain.
Antidepressant drugs: After studies conducted by doctors, it has been proven that 25% of people who take drugs to get rid of depression may cause them to gain weight due to the side effects of the drug, because if a person takes these drugs, he eats foods with calories in large quantities.
Eating foods quickly causes you to eat excessive amounts of them.
Diseases affecting the endocrine glands, including hypothyroidism, which slows down the metabolism, which contributes to weight gain.
Deficiency of some vitamins and nutrients, such as vitamin D deficiency and iron and magnesium deficiency, which causes damage to the immune system and thus hinders the metabolism.
Finally, genetic factors.

If a person wants to control his weight, whether by increasing or decreasing, this process depends on regulating the amount of movement of the person, that is, his exercise and the amounts of food he eats.

Ways to get rid of excess weight

If you want to get rid of excess weight, there is no need to exhaust yourself by undergoing a harsh diet, and you only have to follow several daily steps of exercising, reducing fat intake, sticking to eating vegetables and fruits, and following a balanced diet.

Exercising is complementary to a balanced diet and is inseparable from it, so a person must exercise on a daily basis for a period of not less than half an hour, and sports are many and varied, but the best of them is brisk walking, running, or playing sports such as football, and we mention here that sports are not to lose weight. Not only weight but to help prevent disease.
Reducing foods that contain many calories, eating more healthy foods, and staying away as much as possible from ice cream and fried foods, especially potatoes, and replacing them with grilled foods that contain the least cholesterol.
Record all the foods that were eaten in a special notebook, as a statistic was conducted that people who keep that notebook consume 15% less food than people who do not use it.
Drink more water on an empty stomach or before eating meals during the day instead of soft drinks or some juices that contain calories and a percentage of sugars.
Eating foods that contain a large percentage of water The researchers also unanimously agreed that eating foods rich in water reduces the consumption of calories, and these foods include tomatoes, salads, soup dishes, cucumbers, and zucchini.
Reducing starches and sweets, it can be eaten once a week.
Avoid eating dinner because it leads to weight gain and compensate for that by eating some fruits and vegetables.
Reducing the intake of foods that contain a large proportion of salts and eating foods with low salts because this rids the body of excess water, and green tea should also be consumed in moderate proportions.
Eat meals slowly, talk to people sitting with you to eat, studies have shown that the brain gives signals of satiety if a person stops eating for 20 minutes.
Climbing the stairs and reducing the use of the elevator, as this greatly helps in losing weight with a balanced diet.
Not eating while watching TV A study has proven that a person who eats while watching TV eats large amounts of food and does not notice it because of the focus on what he watches and the lack of focus on eating.
There are some nutrients that help in losing weight, including: apple juice, as it reduces cholesterol in the blood because it contains large amounts of vitamins and minerals important to the human body, as well as coconut. A study conducted on people over sixty years of age proved that coconut Reduces cholesterol in the body.
Eat ketchup and tomatoes in limited quantities, because eating them frequently exposes a person to weight gain.
Not leaving and neglecting breakfast because leaving it causes the body to secrete hormones that make the person feel hungry and make him eat large amounts of food after breakfast.
Take antioxidant vitamins
Stay away from eating fast food in restaurants and canned items because they contain high levels of preservatives and sugars.

Conclusion

As we mentioned, these are the best classified ways to get rid of obesity and its harms and avoid chronic diseases resulting from weight gain, and many attempts to reduce weight may fail, which makes the person lose hope and suffer depression, but if the person adheres to the instructions that we mentioned previously and continues to exercise, then it is obvious that he will lose Weight gain over time and not too quickly, losing weight is not the same as gaining it, the increase is fast, but getting rid of it requires more effort and more time, daily exercise, especially those that people practice in the morning, are very beneficial to their body and help them get rid of the accumulated fat, and sometimes obese people go to Doctor, we do not notice that doctors use some herbs, which may cause more harm than benefit, and as studies have shown that useful foods are low in fat and calories, that is, a balanced diet with regular exercise that maintains a suitable weight for a person, and this is what nutrition experts advise.