How do I get rid of obesity Alznoud

Do resistance exercises

Resistance exercises help build muscles in the upper arms, and anyone can practice them at home or in the gym, and you should start warming up for 10-20 minutes before exercising; This is to prevent muscle fatigue, as some exercises need to lift weights by hand, and plastic water bottles can be used at home as an alternative to weights, and it is important to choose weights carefully, as the American Council on Exercise recommends starting with a weight that does not represent a challenge except during the last repetition of the exercise, and to exercise with lifting Weights or resistance exercises have benefits for the health of the body, in addition to strengthening muscles and improving bone density. Lifting and lowering weights slowly may be more effective for building muscles.

Follow a healthy diet

Despite the importance of physical fitness, exercise is not sufficient to lose fat from the arm area. It is important to follow a healthy diet in addition to exercising to lose fat in the arm area, and the best diet is the one that can be adhered to, but there are some general rules that must be adhered to; such as eating the correct number of calories; As eating more calories than the body burns will lead to their storage in the form of fat, which may lead to their accumulation in the arm area, and therefore the number of calories that the body needs must be calculated.

Eat more fiber

Eating more fiber in the diet may help you lose weight and lose excess body fat. Where fiber moves slowly through the digestive system, which increases the time it takes to empty the stomach, and helps to feel full for a longer period, and according to what one study conducted on 252 women found, each additional gram of fiber is associated with a reduction of 0.25% of body fat, and from foods Rich in fiber, which can be added to a healthy diet: whole grains, fruits, vegetables, legumes, nuts, and seeds.