The Must Important Steps in Diet

The Must Important Steps in Diet

Obesity After the high rate of obesity in tha world  has become the subject of loss of weight is an important topics that attract the attention of many people, but unfortunately many of the overweight people in diseases caused by a diet to lose weight, It is also necessary to avoid falling into the wrong methods and superstitions around us.

 The following steps are the most important tips that help to lose weight.

1-  Water by two liters per day.

 It is recommended to drink a glass of water before the meal by quarter of an hour because it accelerates the sense of fullness, you must drink at least eight cups of water, especially when you feel hungry.

2-  Be sure to eat breakfast. 

There are many people who ignore breakfast to lose weight but this is a very wrong belief because not eating breakfast will keep a person hungry and make him eat more food for lunch.

3- Exercise on a daily basis .

We do not mean to exercise hard or get out of the house to run for hours, but here we mean the practice of some changes in our daily life system so that we move more,For example, replace the electric elevator by climbing stairs and dispensing with riding cars and replaced by walking or riding Bicycles can also contribute to weight loss if exercised daily or at least 3 times a week for 30 minutes to 45 minutes.

4- Sleep.

 Take enough sleep, not less than eight hours of sleep, because adequate sleep helps in metabolism,
fat burning and weight loss.

 5- Take care of fresh fruits and vegetables.

Vegetables and fruits contain a large amount of fiber, which gives a feeling of fullness for a long time. We also have to avoid fatty substances and replace fried foods or boiled foods with grilled or boiled foods because they contain less fat and fewer calories. , And reducing the proportion of fat intake makes the body works to fill the lack of fat burning fat stored in the body and thus lose weight faster, and we must be alert to not mix carbohydrates protein when eating because it works to reduce the Waqas weight and cause poor digestion.

 Replace milk and dairy products with whole-fat cheese and yogurt to low-fat products until they reduce the amount of calories. Once you feel full, you should stop eating because that avoids the increased calories you eat.

 Do not use sugar food in the desalination of beverages and attempts to replace it with natural sweeteners such as honey. Start eating the salad when you eat any meal because it works to fill the stomach with vegetables that contain a few calories, and also accelerate the feeling of fullness, which leads to the consumption of less fatty substances and therefore lower calories.

 Do not drink soda completely, because it contains a large amount of sugar and give us calories can be dispensed with, we can replace those drinks with natural juices beneficial to the body. Chew the food well and eat it slowly.

The digestive system needs 15-20 minutes to send a sense of fullness to the brain, which tells the person to stop eating, but if a person eats fast, he will eat a large amount of food before the digestive system sends the signal feeling full.

 You have gained more calories than you need, which leads to the accumulation of fat in the body and therefore increase in weight, and there are some good and effective ways to slow down the eating, such as stop eating a little to talk to others, or the use of spoons relatively or replace the spoon B KE. Avoid sleeping immediately after eating.

 The last meal should be taken at least three hours before bedtime, because the stomach is slower to digest food at night, making the food stay longer in the stomach.
 Foods that cause obesity There are many, many foods that increase the weight of the human, which we should reduce the intake, and there are also some foods that reduce the weight of human by increasing the rate of burning calories,

 and these foods: 

Grapefruit: Reduce weight because it speeds up chemical processes and increases the rate of burning calories, and also works to increase the feeling of fullness because it contains fibers and also works to stabilize the level of blood sugar in the blood.

 Celery: Celery contains a large amount of water, which makes it a few calories, and works to increase the rate of burning calories.
Whole grains: All studies have shown that whole grains are healthier than refined grains, and are an important part of any healthy diet. They need a long time of digestion, which gives them a feeling of satiety for a long time.
They do not contain any fat, Great vitamins and minerals needed for the human body.

 Green Tea: It is a beverage rich in antioxidants, so it is one of the most important drinks that increase the chemical processes in the human body, which leads to easy weight loss.

Coffee: Coffee contains caffeine, which increases the activity and vitality of the body, and it increases the heart rate, which makes the blood takes more oxygen and lead to more calories burned. Hot foods: They help increase calories burning.

 Avocado: It is a tri-fat burner. It contains monounsaturated fats that accelerate the chemical processes in the body. It also plays a very important role in lowering cholesterol levels in the blood and also reduces the risk of heart disease and stroke.
 Spices and herbs give spices and herbs a delicious taste of the foods that are added to them.

 It is also used in healthy diets that decrease weight.

The most important of these spices: 

Black pepper, which works to burn food and increase activity in digestion. Cinnamon works to digest carbohydrates and regulate levels of insulin in the blood which leads to weight loss. Hot mustard works to activate the chemical processes in the body and increase the burning of calories. Saffron, which works to reduce weight gain because it lowers the level of absorption of fat in the body, and works to prevent the growth of fat cells. Ginger activates the cells to consume more energy, regulates the level of cholesterol in the blood.