Weight loss is the process of reducing excess weight in the body, and it can happen by reducing calorie intake or increasing the rate of physical activity, or by combining the two. Weight loss is important for maintaining public health and reducing the risk of many chronic diseases such as diabetes and hypertension. Blood pressure and heart disease.
Tips for healthy and effective weight loss
There are many methods that can be used to lose weight, including:
- Proper nutrition: Calorie intake can be reduced by eating healthy and balanced foods that contain essential nutrients such as fruits, vegetables, and healthy proteins such as white meat and fish.
- Sports: It is possible to increase the body’s activity and burn calories through regular exercise, and exercises that suit the body condition and fitness level can be chosen.
- Adequate sleep: Care must be taken to get enough good sleep, as good sleep helps regulate the body’s hormones responsible for feeling hungry and full.
- Avoid soft drinks, sugars, and foods rich in fats and oils: You should avoid foods rich in high calories and saturated fats that do not contain sufficient nutritional value.
- Drinking enough water: You should be careful to drink sufficient amounts of water daily, as it helps stimulate metabolism, get rid of toxins, and helps reduce the feeling of hunger.
- Relax and reduce stress: Care must be taken to relax and reduce stress, as stress and tension increase the secretion of the hormone cortisol, which affects weight gain.
- Remember, you should consult your physician before embarking on any weight loss program to ensure your safety.
Safe weight loss
- Safe weight loss requires maintaining body balance and improving general health, and this requires developing a nutritional plan and physical exercise regime that can be adhered to permanently and sustainably.
The weight loss goal should be about half a kilogram to 1 kilogram per week, and it is not recommended to lose more than 1% to 2% of body weight per week, in order to maintain a healthy body and avoid potential health risks.
- To achieve this goal, you must eat healthy foods that contain essential nutrients for the body such as proteins, vitamins, minerals, and fiber, and foods rich in calories, saturated fats, salt, and added sugars should be avoided.
It is recommended to eat several small meals throughout the day instead of large meals and one meal. It is also recommended to increase physical activity gradually and appropriately to the general health condition.