It is wrong to prevent yourself from eating certain foods under the pretext that they increase weight. This makes you ask for these foods more and eat them more, leading to new fats in your body,? this leads to serious health problems such as heart disease, stroke, and diabetes.so you must have a plan for eating and meal times and the amount of these meals.
Anyone has the right to have an ideal body away from the disease, a graceful body that does not stop him from doing his daily activities.
This depends, of course, on the person’s choices and actions and practices, not only for an attractive view but to avoid many diseases. Associated with obesity such as diabetes, high blood pressure, and heart disease.
so we will provide a set of tips that will help you lose weight and stay away from habits that increase your weight.
What foods will help you lose weight?
Heather Mangieri, a spokeswoman for the Academy of Nutrition and Dietetics, the world’s largest food-related organization with the most nutritionists, offers some food that helps you feel full for a long time and relieve your appetite. Here’s a list of these foods:
Beans are rich in fiber.
Beans are a great source of protein, because it contains a high proportion of fiber, which takes time to digest, which makes you feel full longer, and therefore not eat more.
Soups help to fill the stomach.
The soup helps you to continue your weight loss diet. Try starting your meal with a cup of soup, which will make you eat a small amount of food, and the soup meal will give you between 100 and 150 calories only, even if it contains butter.
Dark chocolate reduces the desire to eat.
Eating dark chocolate between meals reduces the desire to eat. Dr. Johannes Bohannon, a biologist at the Institute of Diet and Health, published a study in the British Independent newspaper. The study found that dark chocolate helps reduce weight by 10% Faster if eaten with a low-carbohydrate health system, and chocolate helped to provide better readings of cholesterol levels in the blood.
Eggs make you feel fuller for longer.
A protein-rich breakfast with two eggs helps you lose weight, according to a study published in the International Journal of Obesity, an experiment with a number of people who ate breakfast twice as fast as they lost weight faster than their peers. Reduces the amount of food you eat in the rest of the day.
Nuts in moderation also make you feel full.
Some studies have shown that eating a few almonds, walnuts and other nuts are useful for weight loss. It reduces cholesterol in the body and reduces people’s desire to eat.
Apple weakens appetite
Eating apples or cider vinegar weakens appetite, as chewing fruit sends signals to the brain that the body has eaten a lot, so be sure to eat apples daily.
Mushrooms good food with fewer calories
Replacing meat with mushrooms reduces calories and fat in your body, according to a study published in the journal Appetite.
It helped reduce calories for overweight and lost seven pounds by replacing meat with mushrooms in their diet. , Make mushrooms a daily meal in your life.
Drinks that help you lose weight.
Drinks help to feel full and fill the stomach, the most important of these liquids and beverages:
Water helps to feel full
It will enable you to get rid of hundreds of calories. Drinking two cups of water before meals help you feel full quickly. A study in the journal Obesity confirms that drinking about 500ml before a meal helps lose weight big.
Vegetable juices and soup
Juice or vegetable soup contains important nutrients such as sodium and vitamins, which compensate for many meals. The tomato juice contains forty-one calories, while the orange juice contains 122 calories, eating such juices helps you control hunger.
The body should get calcium-rich foods that are good for the body, which also helps you lose weight, including low-fat milk and dairy products, which are a major factor in weight loss. They do not contain too much fat and help you fill your hunger with low calories.
Black coffee increases fat burning
Recent studies have shown that drinking coffee, especially black, helps reduce weight because it contains caffeine, which plays a major role in improving blood circulation if taken moderately.
It is an excellent weight-loss option. It stimulates weight loss when you follow a diet that is calorie-free and contains weight-reducing substances. Do not hesitate to drink two cups of green tea a day.
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Healthy methods to lose weight and how to choose and identify the results.
The ways to get rid of excess weight are all healthy, and give you guaranteed results ?, How to choose healthy methods to reduce your weight? We will try to help you and offer you some of these methods:
First: Choose an appropriate diet
Follow a diet that does not contain too many starches, sugars, animal fat, meat and dairy products. Focus on eating fruits and vegetables in your meals, as well as egg whites, soy products, lean meats. Reducing salt in your food helps you lose weight a little. Overload. In subsequent articles, we will address a variety of diets and diets that contribute to weight loss in healthy ways.
Second: Sleep more weightless
Sleeping for extra hours helps you lose weight while sleeping for a few hours makes you eat more. This is confirmed by a Colorado University study that people who slept only five hours a week gained about two pounds (450 pounds) “The study confirmed that adequate sleep helps to lose weight, and the University has reached this conclusion through an experiment of sixteen young people spent two weeks at the University of Colorado Hospital, you should read the following article about the relationship of sleep to obesity.
Third: More of the grains in your diet
Eating grains such as brown rice, oatmeal, wheat, wheat, etc. helps you lose weight because it contains a high fiber content that makes you feel full, improves digestion, and improves your cholesterol. Pills are also found in pies, pies, cakes, and pasta.
Fourth: Eat vegetarian pizza
Choosing a vegetarian pizza instead of meat helps you get rid of 100 calories. Be sure to take the vegetable pizza with low-fat cheese, thin slices of bread and a little olive oil to reduce your weight.
Fifth: Reduce the consumption of sugar
If you skip sugar drinks, you can get rid of a hundred calories in almost every drink. Also, try to drop the sugar spoon in the tea and replace it with mint, strawberry or lemon to get a better flavor.
Sixth: Yoga practice
Women who practice yoga regularly do not gain excess weight. An American study published in the Journal of the American Dietetic Association said that the great calm achieved by practicing yoga helps its practitioners to resist hunger, reduce food intake, as well as the many benefits of yoga for diabetics and the elderly.
Seventh: Eat meals at home
A study published by Public Health Nutrition found that people who eat at restaurants get an extra 200 calories a day compared to those who eat at home. Try to drop junk food at restaurants that are the main cause of weight gain.
Eighth: chewing gum
Chewing sugar-free chewing gum when you feel hungry helps you reduce hunger, as well as browse the Internet, or entertain something to help you lessen your desire to eat.
Ninth: Use small dishes
Using a small dish when you are eating a 10-inchmeal helps you feel fuller faster by looking at your dish, feeling that your food and meal are over.
X. Sports and some activities
Here are some activities that help you lose weight:
- Walk for thirty minutes a day.
- Trim the herbs or flowers for twenty minutes.
- Clean the house for thirty minutes.
- Jogging for ten minutes.
- Do not use elevators, but climb the drawers instead.
- When using public transport such as a bus, go down a short distance before you arrive, and continue on foot.
Tips to help you lose weight
Here are some tips from Jackson Blatner, author of The Flexitarian Diet, which recommends eating lots of vegetables and fruits and reducing meat intake, especially red ones, because they contain high levels of fat:
- Eat vegetables in many different ways, they make you feel full faster.
- Do not think about food; keep yourself busy, do not let the boredom leak to you so you will think only about food.
- Do not eat in front of the refrigerator so you do not continue to eat more.
- Set a specific program for your daily meals, taking care to follow this program and do not skip it.
- After eating each meal, type the names of the dishes you have taken, and then review yourself for foods that contain high calories to avoid in the future.
- Reduce the intake of sugars and carbohydrates, because it leads to increased secretion of insulin, which is the hormone responsible for the storage of fat in the body.
- Do not eat meals in a timely manner, as well as stay away from meals that exceed your basic meals.
- Exercise for an hour a day.
Things to avoid doing so not to increase your weight
Eating does not only increase weight, but there are other things that increase your weight without being aware of it, and this is a group of things that contribute to weight gain and make you a new fat, try to avoid it as much as possible.
Avoid watching TV while eating
Avoid watching TV shows about food that affects your eating behavior and your efforts to prevent obesity, according to a study by researchers at Hobart and William Smith Colleges. She pointed out that watching television is over-eating, Especially when watching programs that talk about foods that affect the Sookk while eating over-food.
Do not neglect breakfast
Do not neglect to eat breakfast, it is wrong not to eat breakfast even if you do not want to eat it helps you to start burning calories.
Avoid stress and fatigue
Stress and fatigue lead to weight gain When we feel tired and effort, the body secretes cortisol (the scientific name of cortisone), a stress hormone, which leads us to eat a lot of foods to reduce the proportion of this hormone, and this approach leads to a lot of calories and thus increase weight.
Make sure you sleep well enough
Do not sleep for long hours. Staying for long hours of the night may cause us to eat small meals, as well as not to do any motor activity at these times, thus contributing to the formation of fat and weight gain.
In conclusion, all efforts to get rid of weight gain will have no value without strong will, and you should avoid setting unrealistic goals; you will lose a few kilos in a very short time, leading to failure and frustration and you may feel depressed If you happen to have this problem, you will need a dietitian who supervises your food. The most important thing is not to immediately trust any diet you find on the Internet.
Most of it is taken by ordinary people who have no experience of the body’s needs and what these patterns can do to the body.