Contents
Use of weights
A set of weights can be bought and used to lose weight , which weighs 2.5 kilograms, as these weights build lean muscle and burn calories, which increases the speed of weight loss, and it is also possible to do exercises, such as: squats, push-ups, or perform some Bends in the arm muscle using these weights, and these exercises and other weights exercises can be practiced three to four times a week to achieve fitness. [1]
Reducing salt intake
A meal should not contain more than 140 milligrams of low sodium, so you should pay attention to the percentage of sodium in meals when buying and eating them, and try to eat meals that contain the least amount of sodium and table salt. [1]
Eat foods rich in minerals
Can potassium, magnesium helps, and calcium on the work of anti-sodium balance, and include foods rich in potassium: bananas, leafy vegetables, especially broccoli, and most foods orange color, such as: oranges, sweet potatoes, carrots, watermelon, these elements are also available in a few dairy products Fat, nuts, and these foods rich in nutrients have great health benefits, such as: lowering blood pressure, controlling blood sugar, and reducing the risk of chronic diseases in general. [1]
eat breakfast
Eating breakfast daily helps the body start the day in a correct way, as a good breakfast gives a feeling of satiety and reduces the desire to eat at a later time, so you should eat between 400-500 calories for the morning meal, making sure that it includes a source of free protein Fats, in addition to saturated fats, such as eggs, beans, unsweetened Greek yogurt, nuts or nut butter, and the fiber found in vegetables and fruits. [1]
Limit the amount of food and drink water
This method is considered one of the easiest ways to lose weight, especially in the food that is eaten a lot, and it depends on reducing the quantities of food, reducing the percentage of calories in it, and reducing the drinks that accompany meals and replacing them with diet drinks, and a glass of water should be drunk. Before a meal; Because it helps to control the amount of food that is eaten, and it also reduces it. [2]
Reducing sugar and starches
The most important steps to losing weight is to reduce the proportion of sugars and carbohydrates in food, as they are among the most foods that stimulate the secretion of insulin, which is the hormone responsible for storing fats in the body. When insulin decreases, fats are removed more easily from fat stores, and the body begins to burn them instead of carbohydrates. Its decrease also helps the kidneys get rid of sodium and excess water in the body, which reduces the feeling of bloating and gets rid of the weight caused by the excess water, and following this method leads to a loss of approximately 4.5 kilograms during the first week , where this decrease is due to the reduction of body fat and water Affecting weight. [3]
References
- ^ A b t w Jaclyn London, the MS, the RD, a CDN (16-5-2017), "How To Weight to Lose To Faster View , But Safely" , Www.goodhousekeeping.com , Retrieved 11-11-2017. Edited.
- ↑ Wendy C. Fries, "10 Painless Ways to Lose Weight" , www.webmd.com , Retrieved 11-11-2017. Edited.
- ↑ "How to Lose Weight Fast: 3 Simple Steps, Based on Science" , www.healthline.com , Retrieved 11-11-2017. Edited.
