How to lose weight

Introduction

Everyone always strives to have a fit body and an ideal weight. The ideal weight improves human health and makes the organs work better by removing the fat accumulated on the organs that hinders their work. Therefore, losing weight is very important for good health, a happy life, and a longer life.

Reduce sugar

The most important step that you must follow is to eliminate sugars and carbohydrates from your diet. Foods full of sugars and carbohydrates stimulate the secretion of insulin, which is the main hormone that stores fat in the body. When the rate of insulin in the body decreases, this fat is released and the body is able to burn it, and the kidneys work when... The insulin rate decreases better, as you rid the body of excess water and salts. Here, a distinction must be made between not eating fats and not eating carbohydrates. Not eating carbohydrates lowers your insulin level, so you automatically find yourself eating fewer calories.

Eat proteins and vegetables

Every meal you eat should contain a source of protein, a source of fat, and a source of low-carb vegetables. Eating in this way will make your daily intake of carbohydrates reach the desired level of 20-50 grams per day. It is worth noting here that the sources of protein are: all kinds of meat, seafood, and eggs. A high-protein diet cuts your chances of getting hungry at night in half and makes you feel full, making you automatically eat 441 fewer calories than usual. Low-carb vegetables include broccoli, cauliflower, spinach, cabbage, lettuce, cucumber, and others. Do not hesitate to fill your plate with these vegetables, and you can eat a large amount of them without disrupting your diet or exceeding the permitted calories. As for fat sources, they include coconut oil, butter, olive oil, and animal fats. The body needs a certain amount of fats to perform its functions, and the best fat to use in the cooking process is coconut oil.

Sports

The best thing you can do to lose weight is to go to the gym 3-4 times a week, and if you are new to going to the gym, you can hire a trainer. When you lift weights, you burn calories and prevent your metabolism from slowing down, as usually happens on diets, and you gain muscle while burning excess fat stored in the body. If lifting weights is not an option for you, then you can resort to other exercises such as running, jumping, swimming, etc.

Drinking water

Drinking a sufficient amount of water is an important thing that should be added to your diet, as water is the first source for maintaining the body’s health and hydration, especially after exercise. Water also contributes to reducing the feeling of hunger when drinking water shortly before meals. Nutrition experts advise drinking an amount of water equivalent to 8 cups every day, and increasing this amount in the summer and at times when you exert greater physical effort, such as doing strenuous exercise. Some nutrition experts suggest taking a water bottle with you wherever you go so that you always remember to drink enough water. Water. Flavors can be added to the water by putting two drops of lemon, orange, or other favorite flavors into the water bottle.

snacks

It is common knowledge that a person should eat three meals a day, but many people feel hungry between these main meals due to the time intervals between each meal and the next, so it is advisable to eat light meals between the main meals to reduce the feeling of hunger when... It's time for the main meal. It is important to pay attention to the nature of the food that is eaten in these snacks, as foods full of fat and salt are the absolute worst choice for snacks, and vegetables and fruits represent the best thing that can be eaten during meals because they contain fibers that give a feeling of fullness and thus help not to eat a lot of food. Food in the main meals. Unsalted nuts are also a good choice for a snack because they contain important vitamins that the body needs in the diet.

Reduce salt

No main meal is devoid of table salt, and although the body needs salt to function properly, the amount of salt the body needs is a very small amount, not exceeding a teaspoon. Foods full of salt are the first enemy of any diet. Excessive salt leads to water retention in the body and negatively affects the functioning of the body’s organs. It may seem difficult at first due to prior habituation to a certain amount of salt in food, and some may not like the taste of food that is low in salt. Salt, so it is good to know that you can accustom the taste buds on the tongue to a specific amount of salt, and it will not take a long time. Rather, you may find yourself after a period of time not liking food that contains the percentage of salt that you were previously accustomed to. .

inspiration

A person's resolve may sometimes falter, especially when it comes to things that need to be continued for a long period of time. Therefore, it is important, when following a diet, to find sources for yourself that inspire and encourage you to continue on your journey towards obtaining an ideal body weight. You can, for example, get to know people who have lost weight. A lot of their weight and talk to them to tell you about their experience, their advice and how they feel better after losing excess fat from their bodies. You can also keep pictures of people before they went on the diet and what they became after the diet. It's also important to reward yourself every once in a while if you stick to your diet.

By following a healthy lifestyle and losing weight, you guarantee that you will achieve many benefits for your body, such as:

Lowering blood pressure means the heart and veins work better.
Reducing the possibility of a stroke, which may occur as a result of a lack of blood supply to the brain or one of its parts.
Reducing blood cholesterol.
Reducing blood sugar levels, which means reducing the possibility of developing diabetes.
Getting rid of joint pain and inflammation, as excess weight puts pressure on the joints.
Get better blood circulation.
Improve sleep pattern.

It is important to note that weight gain mainly arises from various causes, and thus the body’s response to diets varies. The causes of weight gain are usually due to:

Stress: When exposed to stress, the body secretes the hormone cortisone, which increases appetite and leads to increased intake of fatty foods in particular.
Lack of exercise: The body becomes accustomed to inactivity and laziness and stores fat in unwanted areas.
Irregular eating: such as neglecting to eat a meal or eating meals irregularly and at different times every day.