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Weight loss in a week without diet

Overweight and obesity

Overweight and obesity are common health problems caused by the increase in the size and quantity of fat cells in the body, and these cases are diagnosed by the Body Mass Index and the waist circumference, and it should be noted that obesity A serious health condition that can cause many health complications, such as: Metabolic syndrome, High blood pressure, Atherosclerosis    Heart Disease, Diabetes High blood cholesterol, cancers, and sleep disorders.

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:
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  • Make sure to eat 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 have a body mass index of less than Those who do not take it.
  • Increase your 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 hormone and examples of protein-rich foods include: Chicken breasts, fish, Greek milk, lentils, quinoa and almonds.

  • Chewing food slowly 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 communicate the feeling of satiety. Some observational studies have found   People who eat fast have a greater chance of gaining weight compared to people who eat slowly.

  • Using small plates 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 reduce the quantities consumed, while the use of large dishes makes the meals appear smaller, and these dishes can be used when eating healthy meals.

  • Store 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 place fruits and vegetables in front of the eye, as it is the first choice of the person when he is hungry.

  • Eat foods rich in water and fiber Eating foods rich in fiber, especially sticky fibers, are only found in vegetable products, such as: Beans, flaxseed, oats, and oranges help eating them feel full for longer periods, which helps in losing weight.

  • Drink water regularly: Drinking water before meals helps to eat fewer calories, and replacing soda 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 over 12 weeks compared With those who did not.

  • Eating away from electronic devices: Studies have shown that people who eat food 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 food, and thus help them lose the weight.

  • Sleep well and avoid stress: This is because the lack of sleep and excess fatigue causes the imbalance of many hormones that control the management of human appetite, which are the leptin        In addition to the hormone cortisol The levels of which are high in cases of stress and stress, as a disruption 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.

  • Get rid of sugar drinks: The consumption of diabetic 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, and green tea can be considered, Coffee and water are good alternatives to soft drinks and juices.

  • Replace refined grains with whole grains: Since foods made from refined grains, such as: Bread, cakes, and biscuits do not contain much fiber, so it is likely that a person will eat more of them, and it is advised to replace these types with foods that contain whole grains, such as: Whole wheat bread and pasta, brown rice and popcorn.

Safe weight loss

According to nutrition experts, 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: Under nutrition, as well as decreased metabolism).

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