healthy weight loss
There are many diets and diets that support the idea of losing weight quickly, but they are usually unhealthy, and ineffective, as health professionals agreed that the rate of loss is about (0.45-0.91) kilograms of weight within a week.
Weight loss tips Reduce calorie intake
Reducing calorie intake
It should eat fewer calories than the amount usually consumed, to make the body use other sources of energy in the body, which are fats. For women, they should eat no more than 1000 calories per day, and this helps to lose approximately 0.90 kilograms per week, Taking care not to reduce calories significantly, or eat less than 1,200 calories per day, because it slows down the metabolism, and therefore weight gain again after a short period. As for men, approximately 500 calories must be reduced every day, to lose approximately 0.45 kg per week.
Drink a lot of water
Drinking water helps hydrate the body, and it is one of the most important factors for losing weight, as it maintains the metabolism, and it is worth noting that it is necessary to rehydrate the body after every night, so that the water that was lost during sleep is replenished, by drinking a glass of water. And hot lemon, or Chinese oolong tea, which contains antioxidants.
exercise
The body should be kept active to lose weight, as exercise improves the metabolism and encourages the body to burn extra calories, and intermittent high-intensity exercises are one of the most efficient exercises in weight loss so that exercises are exercised at a rapid pace for a period ranging between ( 30-60) seconds, then reduce the pace for a period ranging between (10-15) seconds, before starting again with exercises with more strength and speed, and it is worth noting that resistance movements help to lose weight as well.
Get enough sleep every day
Care must be taken to get an adequate number of hours of sleep every day, as the body works to repair itself during sleep, regulating stress, hunger hormones, cortisol, and ghrelin, the higher the levels of cortisol and ghrelin, the more foods a person eats, and it is worth note that it is always recommended to set a sleep schedule, in which specific times for sleeping are set.
meal planning
It is necessary to be careful to eat at regular times during the day, this helps to burn calories faster, and this method helps to reduce the intake of snacks between meals that contain high levels of fat and sugar, and be careful not to skip breakfast, It is one of the most important meals, because skipping it works to not get the essential nutrients, and increases the need to eat more snacks throughout the day.