To lose weight One of the most important reasons for controlling body weight is the quality of the foods that we eat daily .the body needs 1500 calories daily, while the rest of the calories are eliminated or stored in the body in the form of fat, overweight.
So if you want a healthy diet as the first step in weight loss, make sure your food contains limited amounts of high-calorie foods such as cereals, wheat, and its derivatives such as pasta, bread, etc., as well as sugars.
In contrast, try to contain your daily diet high proportion of proteins such as meat and fish as well as vegetables and fruit because they are important components in building the body while eating other types of foods in moderate quantities.
If a diet plan looks fantastic, it is probably a trail of fantasy trails.
Discard any food programs that support detoxification, laxatives, medication doses, or anorexia, which claims to lose more than 0.5-1 kg per week.
The fact is that reducing calories to less than 1,050-1,200 daily has the opposite effect that may weaken muscle mass in the body so you will not be able to exercise efficiently or lose weight.
Also, deceptive diets will lead you to failure because it deprives you of your needs. As you will not be able to eat like this, the chances of rebellion will increase and you will end up where you started.
You must, therefore, take all the steps to achieve your goal and lose weight effectively. Having the right way to lose weight – exercising regularly, eating healthy, avoiding bad eating habits – ensures you maintain an ideal weight and good health condition. Now start taking positive, positive steps to lose your weight properly.
If you can burn 500 calories a day for a week, you will lose about 0.5-1 kg of your weight.
If you want to lose weight quickly, you need to eat less food and exercise more exercise.
For example, if you eat between 1,050 to 1,200 calories a day and exercise for one hour a day, you can lose about 1.4 – 2.3 kg during the first week or more. If you weigh more than 113 kilos, it is very important not to reduce your calories more – because of the seriousness of this.
Reducing salts and starches may also mean losing more weight initially – but most of that weight is fluid, not fat.
Dietary systems for fast weight loss
It is recommended to a diet that reduces the intake of carbohydrates, sugars, and saturated animal fats found in meat and dairy products. In order to lose weight, it is recommended to focus on fruit, vegetables, egg whites, chicken breasts, fish, low-fat dairy products and lean meat.
14 Easy Ways To Lose Weight.
1.Eat fruits to help you feel full.
2.Drink plenty of water.
3.Avoid tempting food.
4.Stay busy, so you do not eat to get bored.
5.Eat only the dish, while you sit on the table.
6.Do not overlook any of your meals.
Avoid large evening meals or a late dinner, be sure to have dinner before 8 pm. When you wake up in the morning you should feel hungry after a short while. This hunger indicates that you did not eat much the night before.
7 – Stop eating when you feel full (this may mean eating 1/2 of the amount you are eating now). Chew the food well and set at least 20 minutes to finish the meal, which is the time the brain needs to analyze the feeling of satiety.Eating in a small bowl also helps to reduce the amount consumed.
8 – eat a meal or snack before feeling very hungry. Starving the body or feeling hungry for long periods leads to over-eating, so they ate almost every two hours. And always remember that feeling hungry is not part of a healthy diet, on the contrary, ‘it indicates a certain defect in your diet or dieting.
9 – Keep a snack at all times so as not to feel hungry between meals. Snacks such as almond, nut, fruit, milk with two passes, small sandwiches. Avoid chips, desserts and fast food.
10 – If you feel the need for raspberries, despite taking all your basic meals and light Do not resort to carbohydrates or sugar. Eat a meal like chickpeas with cucumbers or with carrots and low-fat milk.
11. Drink water, coffee, tea or herbs such as anise, chamomile, cinnamon, ginger … Avoid juices and soft drinks. A common mistake many make is to explain thirst as hunger so drinking water and fluids reduce this phantom hunger.
12. Prepare food at home and avoid eating in restaurants. In the morning, get your breakfast and snack after breakfast to take it to your work or university. Make sure to eat the main meal at home.
13. The day of the holiday is free. It does not mean eating too much but eating something you love or crave. This gives you the ability to continue in the system and removes the sense of deprivation.
14. eat different types of foods so you do not get bored. In many cases, a healthy diet fails to believe that healthy food choices are limited. Take some time to identify healthy recipes