How to tighten the body

dieting

Reduce calories

The goal of following a diet is to create a calorie deficit, which leads to weight loss, and this is done by following the following:

• Limit the use of sauces on food, as a tablespoon of mayonnaise adds about 57 calories to a meal.
• Do not drink sugar-sweetened drinks, as they are a source of high calories.
• Do not add sugar to drinks, such as tea and coffee.
• Preparing food at home, as ready meals often contain hidden sugars and fats, which makes them high in calories, and therefore preparing food at home enables control of the calorie content of the meal.
• Eat on small plates, as large dishes increase the chance of overeating.
• Drink water before eating.
• Start with low-calorie dishes, such as salad or soup.

Split meals

Eating six small meals a day, at an interval of two or three hours between them, helps suppress appetite, increase metabolism, and thus burn more body fat. This is done by eating breakfast, lunch and dinner with three additional snacks during the day.

Diversification in food

The food items in the diet must be diversified so that 45-65% of calories are obtained from healthy carbohydrates, such as: whole grains, fruits, and vegetables, and 10-35% from protein, such as lean meat, and 20-35%. % of healthy fats, such as: olive oil and nuts.

Playing sports

It is possible to exercise at home without the use of special tools, and among these exercises are the following:

• push up: It is important to take the correct position in the implementation of this exercise, and start with the number that can be achieved, and then move to the next level.
• Lunges A set of simple back lunges can be started, using a chair or a wall to maintain balance, until it can be performed without support, then the front lunges can begin.
• Squat exercise: This exercise targets the basic lower muscles in the body, and when performing it, the feet must be wide apart so that they are at the level of the hips at least, and imitating the sitting position, and it is recommended to repeat the exercise in two groups, each of them ten times.
• Aerobic exercises: Do aerobic exercise for thirty minutes a day.