Recipes to lose weight in a week

Healthy weight loss

Some experts have indicated that a healthy weight loss per week ranges from 0.45-0.9 kilograms; As the rapid weight loss may expose the body to the risk of many health problems, including; Loss of muscle mass, gallstones, malnutrition, low metabolism, and most studies show that people who lose weight slowly are more able to maintain their weight for a longer time, with a lower risk of disease, while several recent studies have found that losing weight quickly may It is as good and safe as tapering it off slowly.

Recipes for weight loss

There are some foods that contribute to losing weight in a healthy way, but it should be noted that these foods do not have an effect on their own in reducing fats, but rather they must be added to a healthy diet with regular exercise to cause this with weight loss, and we will discuss in this article a mention Some of these foods:

• Legumes: Where legumes are a rich source of protein, they also contain fiber, which gives a feeling of satiety for a longer period, and it is a food rich in amino acids that preserve muscle mass, which leads to burning more calories during rest.
• Nuts: As they contain high levels of protein and healthy fats, both of which are useful in combating the feeling of hunger over long periods, and nuts can be incorporated into a healthy diet without gaining weight.
• eggs: As it is considered a low-calorie food and a source rich in protein, it also contains some healthy fats, which may contribute to controlling appetite and combating the feeling of hunger. to a major source of energy.
• Yogurt: Yogurt contains a variety of vitamins, minerals, probiotics, and different types of proteins, such as casein and whey. It is worth noting that eating yogurt high in its protein content can be beneficial for To control appetite, reduce hunger, and eat small amounts of food.
• avocado: Where avocado contains a high percentage of polyunsaturated and monounsaturated fats that enhance the feeling of satiety; A study published in 2013 found that adding half an avocado to lunch may help overweight people increase the feeling of satiety, and reduce the desire to eat in the hours following meal consumption. Avocado is also an anti-inflammatory food; Which may interfere with some internal processes in the human body, such as metabolism.
• Chili pepper: As studies have found that eating foods rich in spices, such as; Hot peppers may contribute to the acceleration of metabolism in the human body because it contains the compound capsaicin (in English: Capsaicin); It is an active compound that may play a role in weight loss.
• Honey: Or what is known as the naturally sweet nectar, and honey is one of the foodstuffs that possess various medicinal properties that help in losing weight, as it is rich in essential vitamins and minerals that can stimulate hormones that combat the feeling of hunger, and help improve the metabolic processes in the human body, and fat burning.

Weight loss herbs

The following points explain the most important herbs that contribute to weight loss:

• Green tea: As it is considered one of the healthy drinks whose consumption is linked on a regular basis to weight loss because it contains caffeine and antioxidants, which in turn raise the metabolism rates in the human body, and among these antioxidants is the catechin compound (in English: Catechin); Which studies indicated that it may be effective in losing fat in the abdominal area, and it should be noted that this effect may be greater when combining green tea consumption with exercise.
• Cinnamon: As it possesses therapeutic properties that reduce visceral fat in the abdomen, and also leads to lowering blood pressure, cholesterol, and improving insulin functions by enhancing metabolism in the human body, which in turn contributes to weight loss.

Obesity prevention tips

The steps to prevent obesity are similar to the steps taken to lose weight, including the following:

• Get enough sleep: Studies have found that not getting enough rest at night may put people at risk of obesity.
• Exercising regularly: Where a person needs to practice approximately 150-300 minutes of moderate-intensity activity per week to prevent weight gain, and among these activities; Walking, jogging, and swimming.
• Weight control: As people who weigh their weight once a week are more successful in avoiding weight gain, as it enables them to know the effectiveness of the change in their habits, and also helps them to discover a small increase in weight before it becomes a major problem.
• consistency: Whereas, following a plan to maintain a healthy weight as much as possible during the week, on weekends, in the midst of vacations, and parties increases the chances of success in preventing obesity in the long term.
• Avoid situations that increase food consumption: This is done by knowing these cases, and keeping a notebook to record the foods eaten, their quantity, and the time of eating them, in addition to recording the feeling at the time and the extent of hunger, and this leads to developing a plan for how to deal with this situation, and maintaining control over eating behaviors.
• Get support from friends and family: As participating with a person in walking and in fitness classes can make it more enjoyable, in addition to increasing the opportunity to continue it as part of the daily routine, and this also applies to exchanging healthy recipes.
• Avoid stress and tension: As chronic stress raises the level of the hormone cortisol, which causes weight gain, poor food selection, in addition to the possibility of raising cravings for carbohydrate consumption.