You can do this if you follow these weight-loss tips
Usually, weight gain is caused by consuming more calories than the body needs. As for weight loss, it occurs due to following a strict diet and exercising regularly, and losing weight in most cases is the loss of fat mass in the body. Still, in cases of a rigorous diet, or a considerable weight loss, the body may lose protein and other elements.
It is worth noting that losing even a tiny amount provides many health benefits for the body. The Centers for Disease Control and Prevention (CDC) reports that losing 5-10% of body weight improves blood pressure, blood sugar, and cholesterol levels. Is it possible to lose 10 kilos in one week? Many people resort to wrong and unhealthy ways to lose weight, such as: eating fewer calories required or following a complicated diet.
You can do this if you follow these weight-loss tips: exercise excessively. But losing healthy, natural, and safe extra pounds is between 0.45 and 0.9 kilograms per week or the equivalent of half.. a kilogram to a kilogram per week. Still, the body can lose more than this rate by combining dieting, And exercise and some may notice a rapid Descent at first sight, which is considered normal. This is because the weight lost in this period is called water weight.
This is because the consumption of calories is less than what the body burns, which leads to the emptying of the energy reserve. Which is known as glycogen and is linked to water; when disposing of it as a source of energy, the body liberates water, and at the beginning of the weight-loss journey, it is lost in larger quantities. Therefore, the amount of weight loss is more significant, and it should be noted that rapid weight loss leads to a loss of water and muscle and bone mass instead of losing it. Fat, so experts have recommended the need for gradual weight loss.
And it may be better for people trying to lose weight not to rely on a scale to monitor their condition. They may sometimes be advised to focus on the amount of fat lost by the body instead of focusing on the number of kilograms, as losing fat leads to a change in the structure of the body, increasing the proportion of muscle, Which causes beneficial changes in the body that are not shown by the scale. It can be known whether the body is losing fat in several ways, including taking body measurements or using a scale that measures the percentage of fat in the body, and other methods.
Taking body measurements gives more information about body composition than weight and the more significant the proportion of muscles in the body. The body was healthier, regardless of weight. Factors Associated with Faster Weight Loss some elements may relate to faster weight loss, Faster in some categories compared to others, and we mention the following:
Men lose weight faster than women:
You can do this if you follow these weight-loss tips Men have a higher percentage of muscle tissue compared to women, and muscles cause more calories burned than fat tissue, so when men and women eat the same amount of calories; Men lose more weight, but this effect is short-term, as when continuing with the diet, the percentage of weight loss becomes comparable between men and women.
Young people lose weight faster than adults: The process of losing weight may become more complex with age, but this is not inclusive for everyone. As losing or gaining weight varies from person to person, genetics plays a role. Still, in general, It can be said that aging leads to slowing down of the body’s metabolism processes and changing hormones, especially for women in the menopause stage. People of higher weight lose weight faster than those with less weight.
People with higher weight tend to lose more weight than people with less weight, but the proportion of weight loss for everyone is similar. For example, a person who weighs 136 kg may lose 4.5 kg and half of his weight within two weeks when eating 500 calories from his daily consumption, while a person who weighs 68 kg may lose 2.3 kg when reducing calories to 500 for two weeks. How to follow a weight-loss diet Knowing the calories needed for each person: The amount of calories a person needs per day varies depending on several factors; His age, sex, weight, height, and daily activity, and the recommended amount of calories to consume varies according to the person’s goal; That is if he is trying to lose, maintain or gain weight, But in general, it is estimated that the daily need of women ranges between 1600-2400 calories, while the demand for men ranges between 2000 to 3000 calories. To lose weight, it is recommended to reduce between 500-1000 calories from the daily requirement of calories, and as a result, the loss ranges between half a kilogram to one kilogram per week.
It is best to know the calories needed by calculating each person separately. You can do so by referring to the Division of calories among food groups: Eating a variety of foods from different food groups is essential for maintaining health, as each food group contains vital nutrients for health, and consumption of the recommended quantities from these groups is linked to maintaining health, and we mention in what follows these food groups, The recommended amounts from each group for someone who needs 2,000 calories per day Vegetables: Two and a half cups of vegetables and their alternatives. Fruits: 2 cups of vegetables and their choices. Cereals: 6 servings (one portion equates to 28g of cereal substitutes)
For children between 2 to 3 years (two cups),
For children between 4-8 years (two and a half cups),
For people over eight years (3 cups).
5 1/2 servings (one serving equates to 28g of protein substitute).
Twenty-seven grams (or five teaspoons of oils) What is meant by a food ration? Note that these rations are for 2000 calories; that is, they are not fixed for everyone. Therefore, visiting a nutritionist to determine the calories needed by the body and their quantities and the appropriate method for losing weight is essential, as the specialist will help to plan a healthy and applicable diet, Taking into consideration the person’s health condition, his medical history, his lifestyle, and his choices. Following a daily plan or diet program: Many magazines, websites, and TV ads promote some diets that claim to be suitable for all people, and there is no single diet ideal for all people, some diets may be ideal for some people, but they may be harmful. For others, But in general, terms, as mentioned previously; In every main meal a person needs a mixture of the food groups mentioned above, and in what follows is an example of how foods are distributed over meals to include all food groups in balanced quantities:
Here are some of the recommended effective ways to lose weight: Track and record food and sport: Recording each type of food you eat and exercise and its times is a helpful way to lose weight Because it makes people spend what they eat during the day. Eat a little protein for breakfast The hormonal effect of consuming protein on breakfast can persist for hours after eating. Eating proteins helps to feel full by regulating appetite hormones, often due to a low level of the hunger hormone. Which is known as Ghrelin; you can do this if you follow these weight-loss tips.
High satiety hormones level; Kalpeptide (Peptide YY), Cholecystokinin, glucagon-1-like peptide; It is also known as GLP-1, and it is worth noting that you should choose excellent and high sources of protein; Such as Oats, eggs, sardines, nut and seed butter, quinoa porridge, and chia seed pudding. Limit consumption of sugar and refined carbohydrates: As this type of carbohydrate does not contain fiber or nutrients; Because of the processing and manufacturing processes, it is also rapidly digested and is converted into glucose. Whose height leads to an increase in weight; This is because it prompts insulin to promote fat storage in adipose tissue; examples of these refined carbohydrates are:
White rice, bread, and pasta.
Increase your fiber intake:
Such as whole grains, nuts, fruits, and vegetables. As fiber increases, the feeling of satiety, and the small intestine, unlike carbohydrates and sugar, do not digest it, leading to weight loss.
Increase your fiber intake: Whole grains, nuts, fruits, and vegetables. As fiber increases, the feeling of satiety, and the small intestine, unlike carbohydrates and sugar, do not digest it, leading to weight loss. You can do this if you follow these weight-loss tips Intermittent fasting. This is known as following a specific eating pattern, in which food abstained for a short time regularly, and meals are consumed within a shorter time during the day, and it has several methods as follows: Where you abstain from food for 16 hours and eat it only during the eight hours, and this period can extend from noon to eight in the evening, and according to what a study conducted on this system indicated that eating at specific periods led to the consumption of fewer calories Participants lose weight. Fasting days exchange system; Any fasting day after day, and in this system, only 25 to 30% of the calories consumed by the body are consumed during the fasting days. For the rest of the days, food is eaten commonly, but it should be noted that overnutrition must be avoided, and a dietary pattern must be followed. Healthy during non-abstinent days. 5: 2 system; In this system, food has abstained for two out of seven days, and during fasting days, approximately 500 to 600 calories are consumed.
•Take enough rest: Failure to sleep for enough time can lead to feelings of hunger, and it becomes difficult to lose weight. This is because it enhances the secretion of the hormone ghrelin and reduces the secretion of the satiety hormone. This is known as leptin.
•Doing high-intensity exercise: combining high-intensity interval training exercise into a regular exercise pattern is one of the most effective ways to burn calories.
•Drinking water a lot: this is in place of the sugary drinks that cause obesity. Such as flavored coffee, sports drinks, and soft drinks, filled with hundreds of calories.
•Eat moderate amounts of healthy fats: avocados, nuts, olive oil, vegetable oils, and nut kinds of butter.
•Finally, all the advice that we provided in this article will remain useless if it is not the insistence of the person and the determination to lose weight.
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