Getting rid of excess weight
A natural person can get rid of the extra weight he carries by following a healthy diet and exercising for a certain period of time, and with perseverance, persistence and strong determination he will be able to lose his excess weight, no matter how big or small, but often the person returns to gain part of the weight that he lost Or sometimes he gains more weight than the weight he lost, as a result of abandoning the diet and exercise that his body is accustomed to, and they ignore the importance of sports and proper food in not regaining the extra weight again, and here comes the role and importance of the weight stabilization process after the loss. large in weight.
weight stabilization
We often hear that losing excess weight is much easier than maintaining the appropriate weight after reaching it, and the way to achieve this is by stabilizing the weight, and stabilizing the weight occurs through following a new healthy diet after losing weight and getting the body used to it so that it becomes a permanent diet.
Weight gain tips
- Avoid fatty and saturated foods and sweets, and focus on eating fresh vegetables, fruits, and low-fat sweets.
- Eat boiled or grilled vegetables and avoid eating fried ones.
- Focusing on white meat such as fish and chicken, especially chicken breast, as it is free of fat, while reducing the amount of red meat such as beef and veal.
- Drink at least two and a half liters of water per day.
- Add a small amount of sugar to hot drinks, and it is preferable to get used to drinking it once.
- Avoid eating large meals and food at once, and try to divide the food into five or six meals a day with small amounts of food.
- Knowing and determining the amount of calories that enter the body in each meal that is eaten.
- Make eating time at the dining table and not in front of the TV or computer; Because this will prevent you from determining the amount of food that was eaten and the calories it contained.
- Exercising at least three times a week.
Weight loss diet
- Breakfast: half a loaf of brown bread, preferably toasted, and a boiled egg, to which a tablespoon of olive oil is added, and four teaspoons of medames, and thyme can be added to the breakfast meal.
- Lunch: a small plate of boiled rice or boiled pasta, in addition to a small plate of vegetable soup, and a piece of boiled or grilled chicken is served with it. The chicken can be replaced with fish or meat.
- Dinner: a glass of skim milk with a spoonful of cheese and a salad plate, and the salad plate can be replaced with two fruits.
