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).