Many succeed in losing a lot of weight in a short period of time, but they quickly gain it again, so it is preferable to lose weight in a healthy way. We will learn the most important tips for losing weight in a healthy way.
Losing weight is a difficult journey that may be long for people with large weights, but it is necessary to start with it to avoid many of the health risks caused by obesity.
Healthy weight loss tips
Long-term changes to your eating habits and lifestyle are better than going on a crash diet for a certain period of time.
People who lose weight in a healthy way over a long period of time are more able to maintain the new weight, as the normal rate of weight loss ranges between half a kilo to one kilo per week.
Here are some tips for healthy weight loss:
- Self-monitoring
It is considered one of the most important factors in losing weight, as you must monitor the quantity and quality of food that you eat.
A paper diary or phone diary can be used to record all the foods and drinks you eat throughout the day and assess your compliance.
- Playing sports
It is recommended to do moderate-intensity exercise for an hour a day, such as brisk walking. It is also possible to start exercising gradually and increase its intensity over time.
People with heart problems, diabetes or any other health condition should consult a doctor about the level of exercise intensity they can engage in.
- Reducing calories
Losing weight requires burning more calories than those taken in through food. It is recommended to eat low-calorie foods that make you feel full at the same time, such as: vegetables.
- Reduce carbohydrates
Examples of carbohydrates are rice, pasta, and bread.
Where carbohydrates are converted into glucose in the blood, which stimulates the secretion of insulin, which works to bring glucose into the tissues to produce energy.
During this, insulin also works to prevent the burning of fat and store excess glucose in the form of fat.
1- Reduce fat
It is recommended to reduce the intake of fats, which contribute to a significant increase in weight.
But there is no objection to introducing healthy fats into your diet in reasonable quantities, such as: olive oil, avocados, nuts, etc., as they help to feel full and improve mood.
2- Reduce sugars
There are tips for losing weight that cannot be ignored, the most important of which is to reduce 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 an increase in the waist circumference.
3- Eat foods rich in fiber
It is one of the important tips to help lose weight, as fiber helps to feel full and reduce the desire to eat.
Its sources include vegetables, fruits, whole grains, oats, lentils, beans, and more.
4- Drink more water:
Many people may confuse the feeling of hunger with the feeling of thirst, which leads to them eating more food than needed, so it is recommended to drink plenty of water throughout the day.
5- Eat at specific times
Regulating food intake and setting specific meal times helps increase the speed of burning calories.
It may reduce your desire to eat snacks, such as: chips, biscuits, chocolate and other foods rich in fats and sugars.
6- Measuring portions
Eating large amounts of food, even if it is foods with few calories, can lead to weight gain, so it is necessary to measure the quantities eaten and use measuring cups, and not rely on guesswork that leads to eating more than needed.
Weight loss benefits
Following tips for losing weight in a healthy way 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 presses 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 much reduced and may disappear when excess fat is removed.
- Reducing joint pain: When losing weight, the excess burden that the joints were carrying decreases, which reduces pain even for those who suffer from irritation in the nerves.
- Improving fertility: Reducing weight helps to regulate the menstrual cycle, reduce androgen levels if they are high, as well as prevent type 2 diabetes.
