eat breakfast
The three meals are important during the day, but breakfast is the most important main meal, as it helps you feel full, reduces cravings for snacks during the day, maintains blood sugar levels, and helps you lose weight. Quickly, so it is recommended to eat between 400 and 500 calories at breakfast, making sure that the meal contains sources of protein and saturated fats, such as nuts, eggs, unsweetened yogurt, and beans, in addition to sources of fiber, such as fruits, vegetables, and whole grains.
exercise
Care should be taken to exercise while trying to lose weight. Reducing calorie intake without exercising helps lose muscle and fat, as the body works to burn muscle protein found in muscles with fat to obtain energy sources, and exercises that help lose weight, Cardio exercises, which is one of the most popular exercises for losing weight and burning calories, includes: running, swimming, walking, and cycling, where a ten-month study was conducted on the effect of cardio exercises on 141 obese people, who were not asked to reduce calories. They were divided into three groups, and the results were as follows:
- • The first group that burned 400 calories by doing cardio five days a week, lost 4.3% of their weight.
- The second group that burned 600 calories by doing cardio five days a week lost 5.7% of their weight.
- • The third group that did not exercise, gained 0.5% of the weight.
Get enough sleep
You should get enough rest, as it is recommended to sleep at least seven hours every night, as scientific studies have linked sleep to weight loss, as the amount and quality of sleep may affect the regulation of ghrelin, the hormone that controls appetite.
Weight loss tips
There are many tips that can be followed to lose weight, including:
- Reducing the number of calories consumed daily.
- Drink more water, it helps to increase the feeling of satiety.
- Eat-in small plates, to reduce the amount of food eaten during the meal.
- Exercising on an empty stomach, the morning is the best time to exercise before eating.