Overweight and obesity
Overweight and obesity are common health problems caused by an increase in the size and quantity of fat cells in the body, and these cases are diagnosed by body mass index and waist circumference, and it should be noted that obesity is a serious health condition that can cause many health complications, such as Syndrome metabolism, high blood pressure, in addition to atherosclerosis, heart disease, diabetes, high cholesterol, cancers, and sleep disorders.
Lose weight without dieting
Some adjustments can be made to the daily dietary pattern in order to reach the required weight without following a diet. Here are some simple steps to reach that goal:
Make sure to eat breakfast:
Many people may think that not eating breakfast helps reduce calories consumed during the day, but this often increases the amount of food consumed in the rest of the day, and studies show that people who eat breakfast usually have a body mass index less than Those who do not eat it.
Eating more protein products with all meals:
Whereas, protein helps curb appetite and reduce calorie intake during the day; Because it gives a feeling of satiety and fullness; And that is through its effect on the hormones responsible for this, such as the hormone ghrelin, and examples of foods rich in protein are: chicken breasts, fish, Greek yogurt, lentils, quinoa, and almonds.
Chew food well and slowly:
Chewing food well makes a person eat slowly, which leads to a reduction in the quantities of food consumed, and this is due to the fact that the brain needs more time to convey the feeling of satiety; Some observational studies have found that fast eaters have a greater chance of gaining weight than slow eaters.
Use small plates for unhealthy foods:
The use of small plates makes the meals appear larger than they are in reality, so using them when eating unhealthy meals helps to reduce the quantities consumed, while the use of large plates makes the meals appear smaller, and these plates can be used when eating healthy meals.
Store unhealthy foods out of reach:
It is preferable to store unhealthy foods out of sight; So that they are not at hand when a person is hungry, and in return, it is recommended to put fruits and vegetables in sight; To be the first choice for a person when he feels hungry.
Eat foods rich in fiber:
Eating foods rich in fiber, especially viscous fibers; Which are only found in plant products, such as beans, flax seeds, oats, and oranges, eating them helps to feel full for longer periods, which helps in losing weight.
Drink water regularly:
Drinking water before meals helps to eat fewer calories, and replacing soft and sugary drinks with water helps to lose weight more; In one study, people who drank water before eating lost 44% more weight over a 12-week period compared to those who did not.
Eating away from electronic devices:
Studies have shown that people who eat while watching TV or using smart devices eat more food, which leads to weight gain over time, so paying attention to meals may help people eat less food; Thus it helps them lose weight.
Sleep well and avoid stress:
This is because lack of sleep and excessive stress cause an imbalance in many hormones that control human appetite; They are leptin and ghrelin, in addition to the hormone cortisol, which levels rise in cases of stress and tension; Where the imbalance in the level of these hormones leads to poor appetite control, the desire to eat unhealthy food, and is associated with eating larger quantities of food.
Eliminate sugary drinks:
Consumption of sugary drinks is associated with the risk of obesity and many diseases. This is because calories ingested through liquids do not give a feeling of fullness like solid foods, and thus a person eats a lot of calories without feeling it, which leads to weight gain and obesity, and green tea, coffee, and water can be considered good alternatives to soft drinks and juices.
Replace refined grains with whole grains:
Replacing refined grains with whole grains: Foods made from refined grains, such as bread, cakes, and biscuits, do not contain much fiber, so a person is likely to eat more of them, and it is recommended to replace these types with foods that contain whole grains, Examples: whole-wheat bread and pasta, brown rice, and popcorn.
Safe weight loss
According to nutrition experts; Losing approximately (0.5-1) kg per week is considered safe and healthy, while losing more than that may cause many health problems, such as muscle loss, gallstones, and nutritional deficiencies, in addition to a decreased metabolism.