Fast slimming methods

obesity

Obesity is a complex health condition that occurs as a result of a group of causes and factors. Which includes genes, the followed dietary pattern, and physical activity. Obesity and overweight are defined, according to the World Health Organization, as an excessive and abnormal accumulation of fat in the body. There are several ways to evaluate the health condition associated with weight. The most common of them is the body mass index (in English: BMI). When the value of this indicator ranges between 18.5 to 24.9; This indicates that the weight is healthy, and if the value ranges between 25 and 29.9; This indicates an increase in weight, but if the value ranges between 30 and 39.9; It indicates that the person suffers from obesity, and if the value is 40 and above, this is evidence of excessive obesity.

Fast slimming methods

Losing weight is an obstacle for many individuals, but there are many ways and means to lose weight, which helps people reach a healthy weight, and the most important of these methods are:

Calculating calories consumed: This method may contribute to reducing excessive food consumption, increase an individual's awareness of knowing the exact amount of food eaten, and also contribute to avoiding eating any unnecessary additional calories, which makes it easier for the individual to make healthy nutritional decisions when eating.
Avoid eating processed foods: Processed foods contain sodium, sugar, fat, and calories in large quantities, and often contain fewer nutrients compared to other foods. A preliminary study showed that processed foods may increase the risk of exposure to food addiction. Which leads to overeating.
Follow a diet rich in fiber: Eating fiber may contribute to weight loss by increasing the feeling of fullness faster, enhancing digestion, and balancing the bacteria in the intestines.
Reducing the amount of carbohydrates consumed: Following a diet low in simple carbohydrates may contribute to losing weight. This is done by reducing the amount of sugar consumed, and low-carbohydrate diets focus on eating whole carbohydrates, healthy fats, fiber, and low-fat protein. Research has shown that reducing the amount of refined carbohydrates consumed contributes to reducing levels of harmful cholesterol in the body, and reduces the risk of Exposure to metabolic problems.
Follow a diet rich in protein: This method may contribute to weight loss, and studies have shown that eating a protein-rich diet that includes 25 to 35 grams of protein per meal contributes to improving appetite and weight control, and it is also recommended to eat sources of protein that are low in fat (in English: lean protein). As found in the following foods:
- fish
- Lentils, peas, and beans.
- chicken.
- Cheese is low in fat.
Doing exercise: Doing moderate-intensity exercises contributes to: Such as walking for 30 minutes on a regular basis helps lose weight, in addition to practicing resistance exercises at least three times a week that contributes to enhancing muscle mass gain and accelerating metabolic rates in the body, which makes losing weight easier.
Drinking water: A study showed that drinking water in sufficient quantities and eating foods high in water content; Such as vegetables and fruits contribute to losing weight significantly. Drinking water in sufficient quantities speeds up the metabolic processes in the body and enhances the health of the immune and digestive systems in the body. Other studies have shown that drinking 8 cups of water daily before main meals contributes to the consumption of 75%. To 90 fewer calories in all main meals eaten.
Avoid eating added sugar: The World Health Organization recommends consuming less than 10% of calories consumed per day, and consuming large amounts of sugar daily is linked to an increased risk of exposure to chronic diseases. such as diabetes, cancer, and obesity. Therefore, abstaining from eating added sugar may improve overall health and increase weight loss.
Reducing food portion sizes: Since the size of the food portions served in restaurants and at home is larger than the amount an individual needs, using smaller plates, bowls, and cups contributes to reducing the amount of calories consumed, which contributes to getting rid of excess weight.
Eat breakfast daily: Studies have shown that people who eat breakfast have a lower body mass index compared to people who skip breakfast.
Eat slowly: A study showed that eating slowly may reduce calories consumed by 10%, increase water consumption, and increase the feeling of fullness compared to eating quickly. Another study also showed that eating slowly increases the levels of some hormones responsible for satiety.
Get enough sleep: A study showed that people who did not get enough sleep had increased levels of hunger and the hormone ghrelin, which is responsible for appetite.
Follow a diet rich in vegetables: It is considered a nutrient with high nutritional value, low in calories, and provides the body with many vitamins, minerals, antioxidants, and fiber. A 6-month study showed that consuming 100 grams of vegetables on a daily basis was associated with a loss of half a kilogram of weight.

Causes of obesity

Obesity is one of the biggest problems in the world, and it is one of the factors that increases the risk of chronic diseases. Obesity occurs as a result of many causes, the most important of which are the following: