Body slimming methods

body weight

The World Health Organization indicated that the prevalence of obesity in the world has nearly tripled since 1975, and that 39% of adults over the age of 18 or equivalent are overweight, and 13% suffer from obesity. According to 2016 statistics, these two conditions are known as excessive fat accumulation that may cause ill health and increase the risk of many diseases such as heart disease, type 18.5 diabetes, and others. They are classified by the body mass index (in English: Body mass index), which is equivalent to body weight in kilograms divided. On the square of the height in meters, for adults, a decrease in the value of this indicator below 25 means that he is described as thin (in English: underweight), but if it is higher than 30, it means overweight, and an increase of it than 18.5 means obesity, while the value that ranges from Between 24.9-XNUMX a person has an ideal weight.

Body slimming methods

Despite the diet craze that may promise that consuming a large amount of grapes, or reducing carbohydrate intake is the reason for weight loss, controlling body weight depends on the amount of calories consumed and burned, so weight gain is due to consuming more than the body needs. Calories, on the other hand, losing weight comes with reducing the amount of calories that the body needs, and this amount ranges between 500 to 1,000 calories per day to lose 0.45 to 0.90 kilograms on a weekly basis, and although there are many diets available for weight loss, the best diet is In consultation with a nutritionist, doctor, and physical fitness trainer, the weight loss program that has proven its effectiveness shares three basic principles, which are explained in the following points:

• Eat the right amount of food: Despite eating good foods in a diet to lose weight, excessive consumption of them will negatively affect its effectiveness, and this is considered one of the common mistakes, such as consuming organic foods, chicken breasts, almonds in large quantities, and some diet foods (in English: Diet food), and to overcome this, it is It is recommended to know how to eat the appropriate amount and the serving size of food.
• Counting calories eaten: This method may take a long time, but with the availability of portable applications, it has become an easy way to maintain calorie counts. It does not take a few seconds, and the information in it is saved for evaluation at another time. In addition, using this method always leads to knowing the calories consumed on a normal day. Consumption of amounts of 500 calories can be reduced to lose half a kilogram per week in a healthy way.
• Increase daily activity: It is recommended to follow the daily maximum of what is known as thermogenesis not associated with training activity, which is called NEAT for short. It is what shows the amount of calories that are burned without exercising. Although one daily activity may burn a few calories, doing a group of them every hour causes a large amount of thermogenesis to be achieved at the end of the day. For example, putting Laundry burns 26 calories per quarter hour, while pushing furniture or boxes burns 100 calories per quarter hour.

Tips for slimming the body

The following points explain some tips that contribute to weight loss:

• Eat breakfast daily: Although many people believe that skipping this meal is a good way to lose weight, they usually eat more calories during the day, and many studies have indicated that people who eat breakfast have a lower body mass index, in addition to improved performance compared to those who eat breakfast. They do not eat this meal, and can consume whole grains decorated with fruits and low-fat milk as a quick and nutritious meal.
• Maintain motivation and patience: This is considered one of the most difficult aspects facing those who follow a diet to lose weight. Seeing change may take a week or two, and results can be observed after the first month, such as expanding clothes. It is also recommended to use the reward method when achieving goals, such as buying new clothes.
• Reading the food label: Including the size of the meal, as counting calories depends on it, but caution is recommended as some numbers may not be accurate. It is also recommended to compare food products and choose the healthiest option among them to lose weight.
• Getting enough sleep: Although there are some questions about the possibility of weight gain due to lack of sleep, the American Heart Association has stated that sleep disturbance raises the calories consumed to approximately 550 during the day compared to sleeping well, and it is recommended for those trying to lose weight to get enough sleep of up to seven to seven. Nine hours every night.
• Drink water, especially before a meal: Drinking water increases the body’s metabolism by 24-30% over a period of one to one and a half hours, which contributes to burning a larger amount of calories. One study also showed that drinking half a liter half an hour before consuming a meal helps reduce High calories and weight loss of up to 44% compared to not drinking water.
• Avoid added sugars: It is associated with an increased risk of obesity, type 2 diabetes, and cardiovascular disease because it contains concentrated high-fructose corn juice.
• Use small dishes: Which contributes to automatically reducing the calories consumed, but it should be noted that the size of the plate does not affect everyone, but it was found that people who suffer from overweight are the most affected by this.
• Increase consumption of fibre, vegetables and fruits: It has been found that fiber, especially viscose fiber, can increase the feeling of fullness and help control weight for a long time. Also, vegetables and fruits contain a large amount of water and are low in calories, which causes a feeling of fullness and weight loss. They are considered important for health because they contain Many nutrients.