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Getting rid of excess weight is one of the most important challenges, because it is easy for a person to have the desire to take a step, but the difficulty is still in its implementation and maintenance.
There are many ways to help lose weight, ranging from exercise to multiple diets.
According to what has been published by Boldsky, there is no reason to put pressure on yourself with the idea of a strict diet or strict exercise, you just need to be able to closely monitor what he eats and what he does not eat. It is a well-known fact that some people go to extreme lengths to achieve and satisfy their desire to lose weight, besides the fact that there are countless products available in the market that promise to help achieve this desire, none of which is likely to be satisfied.
Some people diet, without planning or consulting a nutritionist, because they starve in vain, or go on a detox diet without knowing that it can lead to serious health problems, and although these methods achieve “quick” results. to lose weight, but It does not last long term plus the negative side effects.
Boldsky offers a list of 25 tips to help with weight loss, based on scientific evidence and studies approved by nutritionists, below:
Drinking water before meals helps reduce appetite
1. Cut back on added sugar and check food ingredients on labels before you buy them.
2. Reduce the intake of refined carbohydrates, such as white bread, pasta, white flour, white rice, pastries, sodas, breakfast cereals, etc., as they can quickly increase blood sugar, causing a feeling of hunger and cravings for more food.
3. Follow a low-carb diet if you want results that are more than double the weight lost on a low-fat diet.
Small plates help control weight
4. Eat more vegetables and fruits, they contain fewer calories and more fiber, which helps promote weight loss and maintain good health.
5. Add more fiber to your diet, as the fiber in food can help increase feelings of fullness and thus lose weight in the long term.
6. Eat more foods high in protein like eggs, lean meats and yogurt, as these are essential nutrients needed and do not cause weight gain.
7. Eat natural plant foods, that is, those that consist of a single ingredient without artificial additives and unrefined.
Eating Overall Healthy Foods Without A Specific Diet Helps Reduce Fat
8. Add spicy foods to your diet, such as peppers that contain capsaicin, as it is a food compound that promotes metabolism and controls appetite in a healthy way.
9. Drink green tea to boost your weight loss efforts because it is rich in powerful antioxidants which can help burn fat.
10. Drink coffee without milk as the caffeine content can help increase fat burning if you avoid adding too much sugar, cream or cream to coffee.
11. Drink water before meals because water can boost your metabolism, which helps you burn more calories and it can also help reduce your calorie consumption.
12. Eat whole eggs for breakfast as it helps in losing weight and body fat, besides that it can reduce the desire to eat calories over the next 36 hours.
13. Make breakfast your main meal of the day, instead of breakfast or dinner, to lose weight.
14. Use coconut oil for cooking, as the fat it contains has been shown to stimulate metabolism and make you feel full.
15. Stop eating large amounts of food (unless you have medical conditions that require you to medically eat large amounts) for short and long term weight loss.
Coffee without milk helps burn fat
16. Use smaller plates for eating, as studies have shown that this method automatically helps you eat fewer calories.
17. You can follow the intermittent fasting system, which is a way of eating and drinking at specific times of the day. Intermittent fasting is not related to what is eaten but rather focuses on “when to eat,” and has been shown to be as effective in weight loss as the calorie restriction system.
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18. Make sure you take healthy snacks with you, so you don’t have to resort to unhealthy fried snacks when you’re hungry.
19. Chewing food slowly can help you eat fewer calories and stimulate the production of hormones associated with weight loss.
20. Probiotic supplements containing lactobacillus have been shown to reduce body fat. Consult a physician for an appropriate choice of probiotic supplement.
21. Eat healthy foods instead of choosing a specific diet to lose weight. The focus should be on feeding your body with essential nutrients and not being deprived of them.
22. Exercise called “aerobics” has been shown to be effective in losing weight because it is a great way to lose weight and get rid of belly fat.
23. Some studies indicate that lifting weights can also help with weight loss.
24. Adequate and regular sleep is one of the basic steps towards a healthy weight loss journey, knowing that lack of sleep is one of the most important risk factors for obesity.
25. Take notes on your smartphone or a journal that includes the daily meals you eat. With this method, you can identify the situations that lead to dieting and the situations that cause you to gain more pounds.
Some nutritionists believe that a poor diet to maintain a healthy body will not benefit weight loss, but may reduce physical performance, strength, and fitness and pave the way for premature aging and lower immune levels. Experts advise the need to combine good nutrition and exercise, which can help promote only overweight in a healthy way and thus benefit from the right weight while improving fitness, performance and general well-being.
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