Overweight and obesity

Overweight and obesity are defined as abnormal or excessive fat accumulation, which may harm health; The reason for this is due to eating foods high in calories and fat, increasing physical inactivity, lack of activities, and other factors that increase the accumulation of fat and increase the risk of obesity, and the risk of health problems in adults who suffer from obesity is higher. ; Therefore, an active lifestyle, exercise, healthy eating, and other methods help to lose weight and may improve health.[1][2]

Fast slimming methods

Excess weight can affect a person’s self-confidence, so setting goals when starting to lose weight is the best step to start with. As most people focus only on losing weight, but the most effective ways are to focus on changing the diet and physical activity; that helps to lose weight, and the goals must be useful, specific, and achievable,[3] There are many natural methods that can be followed, which have been proven to help lose weight easily and quickly, including the following:[4][5][6]

  • Adding protein to the diet: Protein is one of the most important nutritional components when it comes to losing weight. Where protein increases the feeling of satiety, reduces appetite, and the body burns calories to digest and metabolize the ingested proteins; Therefore, a diet rich in proteins can contribute to an increase in the metabolic rate, and burn 80-100 calories per day, to eat a simple thing in the breakfast diet; For example: eggs are effective.
  • Avoid processed foods: Processed foods are usually high in sugar, fat, and calories. This is because these foods are manufactured in such a way that people are more likely to become addicted to them.
  • Improving sleep: Getting enough sleep may help control hunger and appetite, and sleeping 7 to 9 hours a night is good for a person to be able to exercise, which helps increase weight loss; This is because lack of sleep can lead to increased hunger and laziness, which leads to weight gain.
  • Drink more water: Drinking water during the day is strongly associated with weight loss. This is because water increases the feeling of satiety, and it is recommended to drink approximately 8 to 12 cups a day, and it is preferable to drink a glass of water before each meal.
  • Eating fiber: It is very important to reduce constipation, increase the absorption of minerals and vitamins, and help increase the feeling of satiety; Especially when eating fiber from its food sources instead of supplements, so it is recommended to eat 25 grams of fiber per day.
  • Eat small and divided meals: it is preferable to divide meals during the day from 5 to 6 small meals a day instead of 3 main meals; Because this may help stabilize metabolism and feel full throughout the day, but if a person feels a little hungry between meals, they can eat additional healthy and light meals.
  • Intermittent fasting: Some studies have indicated that intermittent fasting; Which is for a short period of up to 24 weeks has a significant impact on weight loss, and it is preferable to follow a healthy diet, and avoid eating too much.[7]
  • Eating rationally: During eating, attention should be paid to how and where to eat it, in order to increase the feeling of enjoyment in food, while maintaining a healthy weight at the same time, and given that most busy people tend to eat quickly; Either while on the move, in the car, at work, or while watching TV, this makes them not paying attention to the amount of food they eat, and here are some tips that should be followed while eating:[7]
  • Limit added sugars: which are found in different types of foods; Such as: cakes, sugary drinks; This is because it contains very high calories and lacks useful nutritional value, so it is preferable to consume less than 10% of daily calories from added sugars.[8]
  • The right choice of carbohydrates: where attention must be paid to the quantity and quality of carbohydrates that must be eaten, and you must choose carbohydrates that are low in sugar, or reduce their quantity at each meal, and it is preferable to eat whole grains; Because it is one of the best options that can be eaten in a healthy diet.[8]
  • Drink green tea: Green tea has many benefits. as helping to increase weight loss; This is because it contains powerful antioxidants that, along with caffeine, increase fat burning.[9]
  • Aerobic exercise: Where exercise is one of the best ways to burn fat, improve a person’s physical and mental health, and increase weight loss, especially those accumulated fat in the abdominal area; They are unhealthy fats that accumulate around the organs, and they may cause metabolic diseases.[9]
  • Sit while eating, preferably at the table.
  • Not eating while watching TV, using a computer, or using a mobile phone.
  • Eat slowly and take the time to chew your food, which may help reduce overeating and lose weight.

Foods that help lose weight

It is necessary to pay attention to the foods that should be added to the diet when people are trying to lose weight, as eating wrong foods can increase the desire to eat and increase the inability to lose weight. Here are some foods that can be eaten and help lose weight:[10]

  • Eggs: Eggs are considered one of the foods rich in important proteins, vitamins, and minerals; Such as: selenium, and because of its high protein content; This may increase the feeling of satiety and reduce appetite, which increases weight loss.
  • Bananas: Bananas are an excellent alternative to sugary breakfast cereals. This is because it is low in calories and high in fiber that helps slow stomach emptying, which increases the feeling of satiety for a longer period, and unripe bananas contain a type of starch that is not digested by the intestines, which may help reduce food intake. The fat accumulated in the abdominal area.
  • Green tea: Green tea has the ability to burn fat, contribute to metabolism, and help increase the metabolic rate, thus increasing fat burning, which may help reduce weight, and it is worth noting that some flavors can be added to this tea; Such as: lemon, ginger, or honey.

the reviewer

  1. ↑ “Obesity and overweight”, www.who.int,2-18-2018, Retrieved 6-4-2019. Edited.
  2. ↑ Linda Vorvick (28-6-2018), “Overweight”, www.medlineplus.gov, Retrieved 4-6-2019. Edited.
  3. ↑ “Guide to Behavior Change”, www.nhlbi.nih.gov, Retrieved 4-6-2019. Edited.
  4. ↑ Adda Bjarnadottir (12-6-2017), “30 Easy Ways to Lose Weight Naturally (Backed by Science)”, www.healthline.com, Retrieved 4-6-2019. Edited.
  5. ↑ Marc Perry (19-2-2019), “Top 10 Proven Tips To Lose Weight Fast (& Safely)”, www.builtlean.com, Retrieved 4-6-2019. Edited.
  6. ↑ Paige Waehner (12-3-2019), “A Practical Guide to Losing Weight for Your Wedding”, www.verywellfit.com, Retrieved 6-4-2019. Edited.
  7. ^ AP Tracey Strudwick (3-7-2018), “How to naturally lose weight fast”, www.medicalnewstoday.com, Retrieved 6-4-2019. Edited.
  8. ^ AP Christine Mikstas (7-2-2019), “How to Lose Weight Quickly and Safely”, www.webmd.com, Retrieved 6-4-2019. Edited.
  9. ^ AB Kris Gunnars (8-22-2018), “26 Weight Loss Tips That Are Actually Evidence-Based”, www.healthline.com, Retrieved 4-6-2019. Edited.
  10. ↑ Rachael Link (3-9-2018), “14 Healthy Breakfast Foods That Help You Lose Weight”, www.healthline.com, Retrieved 6-4-2019. Edited.

Fast slimming methods

writing – on the date : – Last updated: 2022-06-19 10:12:01