Increasing weight and obesity are common health problems caused by increasing the size of fat cells in the body and quantity of which, the diagnosis of these cases is through the body mass index ( in English: Body mass index), waist circumference, and it should be noted that obesity ( in English: Obesity) health serious can cause many health complications, such as: metabolic syndrome ( in English: metabolic syndrome), and high blood pressure ( in English: high blood pressure), in addition to hardening of the arteries ( in English: atherosclerosis), heart disease ( in English: heart disease), Diabetes, high cholesterol Blood, cancer , and sleep disorders. [1]
Lose weight without dieting
Some adjustments can be made to the daily food pattern in order to reach the required weight without following a diet , and here are some simple steps to reach that goal: [2] [3]
Careful eating breakfast: Many people may think that not eating breakfast helps reduce calories consumed during the day, but that often increases the amounts of food consumed during the rest of the day, and studies also indicate that people who eat breakfast usually Their BMI is lower than those who do not take it.
Increase the consumption of protein products in all meals: As the protein helps to suppress appetite and reduce calories consumed during the day because it gives a feeling of satiety and fullness, and that through its effect on the hormones responsible for this, such as: Ghrelin (English: Ghrelin), Examples of foods rich in protein include chicken breast, fish, Greek milk, lentils, quinoa , and almonds.
Chewing food well and slowly: Chewing food well causes a person to eat slowly, which reduces the amount of food consumed, due to the fact that the brain needs more time to reach a feeling of satiety. Some observational studies have found that people who eat Food quickly has a greater chance of gaining weight compared to people who eat slowly.
The use of small dishes for unhealthy foods: The use of small dishes makes the meals appear larger than they are in reality, so using them when eating unhealthy meals helps to reduce the quantities consumed, while the use of large dishes makes the meals appear smaller, and can be used These dishes when eating healthy meals.
Storing unhealthy foods out of reach: It is preferable to store unhealthy foods out of sight, so that they are not at hand when the person is hungry, and in return it is advisable to put fruits and vegetables in front of the eye, to be the first choice of the person when he is hungry.
Eating foods rich in fiber: Eating foods rich in fiber, especially sticky fibers, that are only found in vegetable products, such as: beans, flaxseed, oats , and oranges, eating them helps you feel full for longer periods, which helps in losing weight.
Drinking water regularly: Drinking water before meals helps to eat fewer calories, and replacing soft and sugary drinks with water helps to lose weight more. In one study it was found that people who drank water before eating lost 44% more weight on 12-week range compared to those who did not.
Eating away from electronic devices: Studies have shown that people who eat while watching TV or using smart devices eat more food, which leads to weight gain over time, so caring for meals may help people eat less From food, and thus helps them lose weight.
Sleeping well and avoiding stress: This is because lack of sleep and excessive stress cause the imbalance of many hormones that control the management of human appetite, which are leptin (Gheptin), in addition to the hormone cortisol (English: Cortisol) which rises Its levels in cases of stress and stress, where the imbalance in the level of these hormones leads to poor appetite control and the desire to eat unhealthy food, as it is linked to eating more food.
Getting rid of sugary drinks: The consumption of sugary drinks is related to the risk of obesity and many diseases, because calories consumed through liquids do not give a feeling of fullness like solid foods, and this person consumes a lot of calories without feeling this, which leads to weight gain and obesity, It can be considered as green tea , coffee, water and good alternatives for soft drinks and juices.
Replacing refined grains with whole grains: As foods made from refined grains, such as: bread, cakes, and biscuits, do not contain fiber in large measure, so a person is likely to eat more of them, and it is advised to replace these types with foods that contain whole grains, For example: whole wheat bread and pasta, brown rice and popcorn.
Safe weight loss
According to nutritionists, losing about 0.5-1 kg per week is safe and healthy, while losing more than that may cause many health problems, such as: muscle loss, and gallstones (English: Gallstones), Undernutrition, as well as decreased metabolism (English: Metabolism). [4]
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