Some experts have indicated that a healthy weight loss per week ranges between 0.45 and 0.9 kilograms Rapid weight loss may expose the body to the risk of a variety of health problems, including muscle loss, gallstones, malnutrition, and a low metabolic rate, and most studies show that people who lose weight slowly are more likely to maintain their weight for a longer period of time with a lower risk of complaint, while several recent studies have shown that losing weight quickly may be as good and safe as slowly dwindling.
foods to lose weight.
There are some foods that contribute to losing weight in a healthy way, but it should be noted that these foods don't have an effect alone in reducing fat, but must be added to a healthy diet with regular exercise to beget this with weight loss, and we will bandy in this The composition mentions some of these foods.
Beats are a rich source of protein and contain fiber, which makes you feel full longer, and they're a food rich in amino acids that maintain muscle mass, which leads to burning further calories during rest.
They contain high amounts of protein and healthy fats, both of which are useful in combating the feeling of hunger over long periods of time, and nuts can be incorporated into a healthy diet without gaining weight.
As it's 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, and eggs are a good source of vitamin B, which has been proven to enhance metabolism in the mortal body and contribute to transubstantiating Eating food is a major source of energy.
Yogurt contains a variety of vitamins, minerals,
probiotics, and different types of proteins, such as casein and whey.
and eat small quantities of food.
Avocados are high in polyunsaturated and
monounsaturated fats, which promote malnutrition.
A study published in 2013 showed that adding half an avocado to lunch may help people who are fat increase the feeling of malnutrition and reduce the desire to eat in the hours after consuming the meal.
Avocado is also an anti-inflammatory food, which may interfere with some internal processes in the mortal body, similar to metabolism.
In place of hot pepper
Studies have shown that eating racy foods, such
as chili peppers, may contribute to accelerating the metabolism in the mortal
body because they contain the emulsion capsaicin.
It's an active emulsion that may play a part in weight loss.
Or what's known as "naturally sweet
quencher," honey is a food that
has colorful medicinal properties that help with weight loss, and it's also
rich in essential vitamins and minerals that can stimulate hormones that fight
hunger and help regulate metabolism in the body. Fat-burning mortal
Sauces for weight loss.
The following points illustrate the most important foods that contribute to weight loss. s
It's one of the healthy drinks whose regular consumption is linked to weight loss because it contains caffeine and antioxidants, which in turn raise metabolic rates in the body.
In humans, one of these antigens is catechin.
Studies have indicated that it may be effective in losing belly fat, and it should be noted that this effect may be lessened when combining green tea consumption with exercise.
It has remedial properties that reduce visceral fat in the tummy, lower blood pressure, cholesterol, and ameliorate insulin functions by enhancing metabolism in the mortal body, which in turn contributes to weight loss.
Tips to prevent obesity
The steps to prevent obesity are similar to the steps used to lose weight, including the following:
Getting enough sleep
Studies have found that not getting enough rest at night may expose people to an increased risk of obesity.
A person needs to do approximately 150–300 minutes of moderate-intensity activity per week to prevent weight gain, and these activities include walking, jogging, and swimming.
People who weigh their weight once a week are more successful in avoiding weight gain, as it enables them to see how effective the change in their habits is and helps them detect small weight gain before it becomes a major problem.
Having a plan to maintain a healthy weight as much as possible during the week, on weekends, during vacations, and at parties increases the chances of success in preventing obesity in the long term.
Avoid cases 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 they were eaten, in addition to recording the feelings at the time and the extent of hunger, and this leads to developing a plan for how to deal with this case, and maintaining control over the behaviors associated with eating the food.
Get support from friends and family
Participating in walking and fitness classes with someone can make it more enjoyable, in addition to increasing the opportunity to continue it as part of the daily routine; this also applies to sharing healthy recipes.
Avoid stress and tension
Chronic stress raises the level of the hormone cortisol, which causes weight gain, poor food selection, and the possibility of raising cravings for carbohydrate consumption.