Tips for healthy weight loss

Weight Loss, Many people succeed in losing significant weight in a short period, but they quickly gain it back, so it is preferable to lose weight healthily. We will learn about the most important tips for healthily losing weight.

7 Steps to Achieve Healthy Weight Loss, Losing weight is a difficult journey that may take a long time for those who are overweight, but it is necessary to start to avoid many of the health risks resulting from obesity.

 

 

Tips for healthy weight loss

Long-term changes to eating and lifestyle habits are better than following a crash diet for some time.

People who lose weight in a healthy way and over a long period are more able to maintain the new weight, as the normal rate of weight loss ranges between half a kilogram to one kilogram per week.

Here are some tips for healthily losing weight:

Self-monitoring

It is considered one of the most important factors in losing weight, as you must monitor the quantity and quality of food you eat.

You can use a paper or phone diary to record all the foods and drinks you consume throughout the day and evaluate your adherence.

Exercise

Doing moderate-intensity exercise for an hour every day, such as brisk walking, is recommended. You can also start exercising gradually and increase the intensity over time.

People who have heart problems, diabetes, or any other health problem need to consult a doctor about the level of intensity of exercise they can practice.

 

Reduce calories

Losing weight requires burning more calories than those consumed through food. Eating low-calorie foods that make you feel full at the same time, such as vegetables is recommended.

 

Reduce carbohydrates

Examples of carbohydrates include rice, pasta, and bread.

Carbohydrates turn into glucose in the blood, which stimulates the secretion of insulin, which works to introduce glucose into the tissues to produce energy.

During this, insulin also works to prevent fat burning and stores excess glucose in the form of fat.

 

Reducing sugars

There are weight loss tips that cannot be ignored, the most important of which is reducing the intake of sweets, soft drinks, and foods with added sugar, such as: some types of sauces and canned vegetables, as these foods contribute to increasing the waist circumference.

 

Drink plenty of water

Many people may confuse the feeling of hunger with the feeling of thirst, which leads to them eating more food than necessary, so it is recommended to drink plenty of water throughout the day.

 

Benefits of Weight Loss

Following tips for healthy weight loss and getting rid of excess weight will bring great benefits to your health, including the following:

• Reducing the risk of heart disease: Losing weight helps reduce cholesterol levels, and control blood pressure and diabetes if you have them.
• Getting rid of stomach acidity: Belly fat puts pressure on the stomach, causing stomach acid to reflux into the esophagus. This suffering is greatly reduced when getting rid of excess weight.
• Sleep comfortably: Some obese patients suffer from sleep apnea syndrome. This problem is greatly reduced and may disappear when excess fat is eliminated.
• Reducing joint pain: When losing weight, the excess burden that the joints are carrying is reduced, which reduces pain even for those who suffer from nerve irritation.
• Improving fertility: Reducing weight helps regulate the menstrual cycle, reduce androgen levels if they are high, and also prevent type 2 diabetes.

 

Is it healthy to lose weight quickly?

Many diets are concerned with losing weight easily and quickly. These diets may require the use of some special products and the exclusion of carbohydrates from the diet. Although losing weight or maintaining a healthy weight is beneficial for enhancing overall health; However, rapid weight loss may be harmful to health. It may lead to some negative complications. Such as: malnutrition, loss of muscle mass, stress, and in addition to that; People who follow unhealthy diets are likely to gain the lost weight back when they stop following them.

Healthy Weight Loss, Rapid weight loss can also cause electrolyte imbalance, hair loss, and irregular menstruation in women, in addition to increasing the risk of gallstone formation, which occurs in between 12-25% of people who lose significant weight for months. Although these systems are popular among people, they are not based on any scientific evidence, in addition to being unbalanced with the nutritional elements necessary for the body, and ineffective in the long term.

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