How to tighten the body

Written By The HealthMeth Team - Updated On Saturday, August 21, 2021 1:00 PM

Diet

Reducing calories

The goal of following a diet is to create a calorie deficit, which leads to weight loss , [1] and this is done by following the following: [2]

  • Limit the use of sauces on food, as a tablespoon of mayonnaise adds about 57 calories to a meal.
  • Not to drink sugar-sweetened drinks, as they are high-calorie sources.
  • Not adding sugar to drinks, such as tea and coffee.
  • Preparing food at home, as ready meals often contain hidden sugars and fats, which makes them high in calories, so preparing food at home enables you to control the caloric content of the meal.
  • Eat small plates, as large dishes increase the chance of overeating.
  • Drink water before eating.
  • Start with low-calorie dishes, such as a salad or soup.


Divide meals

Eating six small meals a day with an interval of two or three hours between them helps suppress the appetite, increase the metabolism rate, and thus burn more body fat , and this is done by eating breakfast, lunch and dinner with three additional snacks during the day. [1]


Diversification in food

The diet should be diversified so that 45-65% of calories are obtained from healthy carbohydrates, such as: whole grains, fruits, and vegetables, and 10-35% of protein, such as lean meat, and 20-35% of the calories. % Of healthy fats, such as: olive oil and nuts. [1]


Playing sports

Sports can be practiced at home without using special tools, and these exercises include the following: [3]

  • Push-up exercise: It is important to get into the correct position in carrying out this exercise, starting with the number that can be accomplished, and then moving on to the next level.
  • Lunge exercise: You can start implementing a set of simple back lunges, using a chair or a wall to maintain balance, until it becomes possible to carry out without support, then you can start with front lunges.
  • Squatting Exercise: This exercise targets the basic lower muscles in the body, and when performing it, the feet must be far apart so that they are at least at the level of the hips, and imitate the sitting position, and it is recommended to repeat the exercise in two groups, each of them ten times.
  • Aerobic exercises: Do aerobic exercises for thirty minutes a day. [1]


References

  1. ^ A b t w ROGER CAHILL (11-9-2017), "How To Tighten To The Body" , Www.livestrong.com , Retrieved 6-3-2018. Edited.
  2. Helen West ( October 17 ), "35 Simple Ways to Cut Lots of Calories" , www.healthline.com , Retrieved 6-3-2018. Edited.
  3. Malia Frey (9-8-2017), "3 Easy Home Workouts to Tighten Your Body" , www.verywellfit.com , Retrieved 6-3-2018. Edited.