The fastest way to lose weight in two days

obesity

The human body consists of muscles, bones, fat, and water. Obesity is defined as an increase in the percentage of body fat above the normal limit, while overweight is defined as an increase in body weight above the normal limit appropriate for height. It should be noted Both terms mean that the body weight is in excess of the healthy weight appropriate for the person’s height, and weight may be affected by many factors; Such as genetics, lack of physical activity, overeating, and eating high-fat foods. In general, obesity occurs when a person continues to eat a greater number of calories than the calories the body burns, but of course this balance between calories varies from one person to another.

It is known that being overweight or obese can lead to serious health consequences. Such as type 2 diabetes, cardiovascular diseases, especially heart disease, and strokes, in addition to musculoskeletal disorders. Such as degenerative arthritis (in English: Osteoarthritis), so it is important to reduce weight and eat fewer calories than the body uses, by reducing food intake, increasing physical activity, and setting realistic goals to reach a healthy weight, no matter how simple the weight loss is. It provides the body with noticeable health benefits and helps lead a healthy lifestyle.

Is there a way to lose weight in two days?

Although there are hundreds of diets that promise quick and easy weight loss, most of these methods are ineffective in reducing body fat, and most often lead to muscle loss, a lack of nutrients, and lower metabolic rates, in addition to increasing the risk of injury. Some health problems, such as the formation of gallstones.

The basic method for success in losing weight in a healthy way depends on controlling the number of calories consumed by following a healthy diet and increasing physical activity. For this to be successful in the long term, it is recommended to make permanent changes to some healthy habits and lifestyle in general, as for the rate of weight loss. The safe and healthy amount ranges from 0.45 to 0.90 kilograms per week, and this can be achieved by reducing the number of calories consumed by a range of 500 to 1000 calories per day. It is worth noting that losing weight quickly increases the risk of exposure to the aforementioned health problems, in addition to It increases the risk of gaining weight shortly after losing it. It does not guarantee maintaining a healthy weight for months and years, so the most effective way to continue losing weight in a healthy way is to lose it gradually.

Healthy ways to lose weight

Following the following tips can help you lose weight gradually and healthily:

• Reducing the number of calories consumed: Weight loss, as mentioned previously, depends on changing the calorie balance in a way that makes the calories consumed less than the calories the body burns. The simplest way to do this is by reducing calorie intake and exercising. In general, each person’s need for calories varies according to many factors. Such as age, gender, size, and physical activity. Below are some tips that can be followed to reduce the amount of calories consumed:
  • Weighing and recording the food eaten, and using a calorie counting tool to track the amount of calories and nutrients that the person eats.
  • Reducing the number of high-calorie snacks, and not eating after dinner.
  • Avoid seasonings and sauces that contain high amounts of calories.
  • Avoid drinks that contain calories and replace them with water, tea and coffee, or calorie-free drinks. It should be noted that protein supplements are counted as a meal and not as a drink.
  • Ensure that the diet contains red meat, poultry, eggs, fish, beans and nuts.
  • Avoid foods that contain high amounts of saturated fats, trans fats, cholesterol, salt, or added sugar.
  • Putting food in small plates instead of eating it directly from the main dishes. This is so that the person feels the amount he is eating.
  • Make sure to read the nutritional information label to know the serving size and the nutrients it contains. A person may think that he is eating a serving of fried potato chips, for example, and after reading the food label it appears to him that the package he ate is equal to two servings, which means a double number of calories.

• Reducing sugar consumption: It is recommended to consume foods that contain whole grains instead of eating large and unhealthy amounts of sugars and refined carbohydrates. Which is usually found in white bread, pasta, pizza dough, pastries, white flour, white rice, and sweetened breakfast cereals, in addition to some products that contain hidden sugar such as pasta sauces, soups, canned vegetables, margarine or margarine, in addition to many... It is a low-fat food, and since the human body gets its needs from the sugar that is naturally present in food, all this added sugar only provides the body with calories and leads to a rapid and sudden rise in blood sugar levels.
• Eat whole foods: Following a simple diet based on whole foods can help you lose weight faster, as these foods help increase the feeling of fullness and thus reduce calorie intake without feeling hungry, so it is recommended to eat single-ingredient whole foods, and it is also recommended to avoid most processed foods, Low-carb vegetables and low-fat proteins are foods that may help you feel full even if they do not provide the body with many calories.
• Increase the intake of vegetables and fruits: Vegetables and fruits are characterized by their low fat and calorie content and high fiber content, in addition to containing many vitamins and minerals. Therefore, increasing the quantities consumed of them contributes to the success of the weight loss process. This can be achieved by eating vegetables and fruits in their natural form, fresh or after Cook them using low-fat or fat-free cooking techniques, such as steaming. You can also use low-calorie and low-fat sauces, and use herbs and spices to add flavors to them, in addition to avoiding adding breadcrumbs to vegetables, frying them, or adding high-fat sauces. Because this greatly increases the number of calories in the dish.

It is also worth noting that frozen or canned fruits and vegetables are no less nutritious than fresh ones, but you should avoid buying types that contain added sugar, syrup, or creamy sauces. It is also recommended to choose whole fruits, which are better than syrup or syrup. Juice, because it contains fibers that help you feel full while being low in calories compared to juice. A serving of orange juice, or approximately 177 milliliters of it, contains 85 calories, while a medium-sized orange contains only 65 calories. Compared to dried fruits, Fresh fruits have a larger volume with the same number of calories. You can eat a cup of grapes, which contains 100 calories, instead of eating a quarter cup of raisins with the same amount of calories.

• Eat mindfully: Awareness while eating is defined as paying attention to where and how you eat, and this helps you enjoy eating and maintain a healthy weight, as eating while working, driving a car, or watching TV makes many people barely aware of what they are eating, but awareness can be increased while eating. By following a number of methods; Such as sitting at the dining table while eating, and avoiding distractions from a TV, phone, or laptop. It is also preferable to choose nutritious foods that make a person feel full for long periods. Finally, eating slowly and taking time to chew and enjoy the taste can help give the brain enough time to recognize the signals of satiety. ; Which contributes to preventing overeating and helps in losing weight.
• Drink more water: Increasing your water intake is one of the simple changes that help increase weight loss, as drinking 8 cups a day, or the equivalent of 2 liters of water, may contribute to burning an additional 96 calories, but it is worth noting the importance of the time in which water is drunk; Drinking it before meals, for example, can help increase the speed of feeling full and reduce the number of calories that a person will eat automatically, as one study published in the journal Obesity in 2010 indicated that drinking 500 milliliters of water daily half an hour before meals and for 12 hours. A week helped participants lose weight at a rate higher by 44% compared to others, and weight loss increases with increased water drinking and a healthy diet. On the other hand, consuming drinks that contain caffeine may also contribute to enhancing metabolic processes in the short term, so Drinking green tea and coffee may be quite good.
• Get enough sleep: Sleeping for sufficient periods is an important factor in the weight loss process, in addition to exercising and following a healthy diet. A clinical trial published in the journal Annals of Internal Medicine in 2004 indicated that short periods of sleep in healthy males during youth may lead to lower levels of the hormone leptin. (in English: Leptin), and high levels of the hormone ghrelin (in English: Ghrelin) in their bodies, which leads to increased hunger and appetite.
• Increase physical activity: Although it is possible to lose weight without exercising, regular physical activity can help to lose the greatest amount of weight if accompanied by a limited-calorie diet, as it helps burn calories that the diet alone cannot burn. As for the number of calories that can Burning it through exercise depends on the duration, frequency, and intensity of the activity. For example, brisk walking for 30 minutes on most days of the week, in addition to other types of aerobic sports, is one of the best ways to get rid of body fat, but some may need a greater amount of activity in order to lose weight. His weight, and in the event of an inability to perform regular exercise on one day; Any additional movement can help burn calories as well. Such as using the stairs instead of the elevator or parking the car far from the intended place. It is worth noting that the benefit of exercising is not limited to losing weight only; It also contributes to preventing a return to previous weight, in addition to lowering blood pressure, strengthening the circulatory system, and improving mood.

Diets for weight loss

The appropriate diet can be chosen for each person after taking into account his weight loss goals, preferences and lifestyle, as there is no single diet or diet that can be adopted for all people, and before committing to any diet program, you must visit a doctor to ensure that the diet is suitable for the health problems or medications that you suffer from. The person takes it, in addition to setting a schedule for exercising in a safe way that suits the person, especially if he suffers from physical or medical problems. As mentioned previously, a steady and slow weight loss system facilitates the process and helps it continue, and is better in the long term than losing weight quickly.

In general, it is recommended to choose a diet that contains a variety of foods from the main food groups, and sufficient amounts of nutrients and calories. It is also recommended to choose a diet that helps in learning how to control food portions and not a diet that is restricted to specific types of foods, as the best diets are usually Allows a wide choice of foods, provided that they eat low-calorie foods. Such as vegetables, fruits, basic low-fat proteins, and dairy products. Below are some examples of balanced diets for weight loss that contain 1200 or 1500 calories:

• A weight loss diet containing 1200 calories:

• A weight loss diet containing 1500 calories: