Weight loss during a week
short-links - Tips: Definition of obesity and overweight In order to understand the principle of weight loss, you must first understand the concept of obesity and overweight. Overweight is defined as the state in which the body weight exceeds a certain measure of height. Obesity is defined as the accumulation of fat in the body to the extent that it interferes with health. In order to maintain proper weight, the person must balance the energy consumed in the diet with the energy consumed by the body daily for life, and there are many reasons for obesity and weight gain, but the imbalance occurs in the weight of the body of the person when the proper imbalance of this equation, Calories) consumed in the diet about the energy (calories) consumed, or when the energy consumed by those involved, the weight gain gradually according to the difference between them. A common way to evaluate weight is to use BMI, which is calculated from the following equation: Body weight in kg / square length in meters. [1]
lose weight Less than your daily needs, plus exercise daily. [3]
It should be noted that the daily diet should not contain less calories than the basic metabolic rate, which is defined as the minimum energy (calories) needed by the body to maintain metabolic processes in cells and tissues to maintain the basic processes in the body, which include Blood circulation, respiration, and digestive and renal functions. Very low calorie diets may pose a risk to the body and may have adverse health effects. [1] Generally, calorie intake should not be less than 1200
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You should also know that there is no magic diet to rid the body of excess weight quickly or effortlessly. In contrast, the diet should be comprehensive, varied and balanced, and must take into account individual differences. [2] General tips can be followed for weight loss The nutritionist should be consulted to assess the nutritional status of the individual and to give the appropriate diet. The goal must be realistic and logical so that the person is not frustrated and can continue dieting. [2] You should rely on small meals instead of one large meal, as the division of calories on several meals stimulate metabolism and thus helps burn more calories. [2] Reduce fat intake and avoid saturated fat. For example, high-fat meat should be avoided and replaced with low-fat meat such as lean chicken breast and grilled fish. Drink enough water, you should eat at least two liters of water a day, plus more if the weather is hot or exercise, studies have found that eating enough water prevents the person to eat food that is caused by thirst , [2] Drinking water before meals also helps reduce calorie intake and helps to feel full. [4] Start taking the authorities before the main meal, and to avoid being bored we can prepare power differently every day. The intake of dietary fiber should be increased as it makes absorption slower and contributes to the feeling of fullness for a longer period. This is done by focusing on whole grains such as whole wheat bread, whole oatmeal, brown rice, vegetables and fruits. Eat fruits and vegetables between meals to avoid feeling hungry before the meal and thus avoid eating large amounts of food. [2] Eat milk or skimmed milk instead of whole fat. [2] Exercise at least an hour of sport per day. [2] Eat slowly and be careful to chew good. [2] Use smaller dishes and spoons. [2] You can also drink some herbal tea that helps in reducing weight by raising the fat burning ratio and working to fill the appetite, such as: ginger tea, green tea, chamomile, cinnamon, and drinking tea and coffee has a similar effect.
