What are the ways to lose weight?

Weight loss foods

There are many foods that may contribute to weight loss; This is because of its ability to give a feeling of fullness for a longer period of time, and it also helps suppress the appetite. Among these foods are the following:

• Legumes: Legumes are one of the most important food sources rich in fiber and proteins. They are also characterized by being cheap in price, of various types, slow digestion, and provide a feeling of fullness for a longer period, thus reducing the amount of food consumed.
• Nuts: Many studies have shown that eating a small handful of walnuts, peanuts, or almonds automatically contributes to eating smaller amounts of food during the day.
• Dark black chocolate: A study showed that people who ate dark chocolate ate 15% less pizza compared to people who ate milk chocolate. Therefore, dark chocolate can be eaten between meals to satisfy appetite.
• apple: It is preferable to eat a whole fresh apple while avoiding apple juice, which contributes to reducing appetite. This is because fruits contain fiber, and the digestion process sends signals to the brain that it has received a large amount of food, thus leading to a reduction in the amount of food consumed.
• Soups: It is preferable to eat a plate of healthy soup when starting the meal, so that it does not exceed 100-150 calories, as it contributes to eating a smaller amount of food consumed later, and adding butter or cream to it should also be avoided.

exercise

There are many physical activities that help lose weight, including the following:

• Walking: Dr. Lotus Pilot showed in her study that increasing daily physical activity, such as walking, would help increase the ability to lose weight quickly, so physical activity should be done for a period of no less than half an hour a day, as this helps burn about 120 calories. Additional per day.
• Up the stairs: This exercise helps burn calories, especially in the waist area, so it is preferable to climb the stairs for two to three minutes daily.
• Lifting weights: Weight can be lost by using a set of weights, which weigh 2.5 kilograms, as they help burn calories and build muscle. You can also do exercises, such as: push-ups, squats, or performing some bends in the arm muscle using these weights. These exercises can be practiced three to four times a week to obtain physical fitness.

Weight loss tips

There are many things that can be followed to lose weight, including the following:

• Stay away from sugary drinks and juices, as they cause weight gain.
• Get enough sleep.
• Drink water half an hour before eating meals, as one study proved that drinking water half an hour before eating meals helps lose weight by 44% within three months.
• Eat foods rich in protein. Meals should include sources of protein and low-carb vegetables. Chicken, eggs, salmon, meat, and shrimp are among the most important sources of protein. Sources of low-carb vegetables are: cucumber, lettuce, broccoli, spinach, celery, and cauliflower. .