Means of disposal of excess weight
More than 60% of the population suffers from weight gain (BMI 25-29 kg 2), which is one of the most important risks of chronic diseases such as diabetes, stress and heart disease. There are many ways to get rid of excess weight such as eating a diet, increasing physical activity, adjusting lifestyle, using medications or resorting to surgery. It is worth noting that a healthy and balanced diet coupled with exercise and lifestyle modification to become healthier is the best solution for getting rid of excess weight and accumulated fat, as well as maintaining the ideal weight for life.
It is worth noting that gradual weight loss is the right way to get rid of fat in the long term. The diets that promote the elimination of tens of kilograms in short periods of time are wrong and unhealthy, and adversely affect human health. The US National Institutes of Health (NIH) indicated that healthy weight loss should be 10% of body weight as a primary goal for weight loss. A 5-10% reduction in body weight will lower the risk of heart disease and stroke.
Healthy and low calorie diet
This diet contains about 1200 calories can be distributed during the day as follows:
|Food group||The number of rations per day||Example|
|Starches||Four servings||Bread, rice, pasta, freika, and potatoes|
|fruits||A cup of chopped fruit||Apple, orange, kiwi, and tout|
|Vegetables||One and a half cups of chopped vegetables||Cucumbers, tomatoes, carrots, lettuce|
|Milk and dairy products||Two cups and a half low fat||Milk, milk, cheese, and cheese|
|Meat and pulses||Three servings||Chicken, fish, red meat, eggs, lentils, and white beans|
General tips for easy dieting
It is the easiest diet that contains all the food groups without deleting any food group through dieting, so that the body can get all its energy, proteins, fats, vitamins and minerals. The most important things to consider when starting any diet:
- Focus on fruits and vegetables, and diversify them.
- Choose whole grains, increase the intake of fiber.
- Choose low-fat milk and milk.
- Choose low fat meat from fish, chicken, and meat.
- Drink plenty of water.
- Exercise and physical activity.
- Do not neglect breakfast.
- Eat in a small sized dish.
- Read the food labels to see the product contents of calories and fat.
Types of weight loss diets
A reliable study conducted in Canada has shown that diets can be classified into four main groups:
- Low calorie diet.
- Very low calorie diet.
- Low carbohydrate diet.
- Low fat diet.
Low calorie diet
Is a diet that gives about 1200 calories per day. They are relatively high in carbohydrates and low in fat. When you follow a low-calorie diet, you get good results with regard to weight loss and abdominal fat. It is worth mentioning that this diet is the best among other types of diets, especially if it contains whole grains of carbohydrates, which increases the consumption of fiber, Of weight loss, and through which the person can maintain the ideal weight for as long as possible when combined with physical activity and exercise.
Very low calorie diet
Is a diet that gives about 800 calories per day, as it is a diet high in proteins, and the effectiveness of this type of diets during the first three months of the follow. Where studies have shown that this diet lose effectiveness in the long term, especially since it is difficult to adhere to for a long time. Although this diet ensures rapid weight loss, it has side effects that can lead to disease if a person does not follow a nutritionist during his or her diet.
Low carbohydrate diet
Is very low in carbohydrates (3-10% of total energy intake). Diet is high in protein and fat. The use of such diets has spread through the elimination of starches such as bread, rice, and pasta from the diet. It is not recommended to follow such diets, especially that have a negative impact on the size of muscle mass in the body. It is worth mentioning that such diets are limited in the long term and threaten people with chronic diseases due to the concentration of fats and proteins and the elimination of the necessary carbohydrates during the diet.
Low fat diet
A low-fat diet (10-15% of total energy intake). The diet is high in carbohydrates and fiber. The trend of such diets in people with cardiovascular disease has been shown to be effective in improving the health status of patients, in addition to the success in the elimination of weight and excess body fat. Studies have shown that such diets provide good long-term effectiveness, but the consumption of carbohydrates in quantities High increase in the proportion of triglycerides in the body. In addition, following this diet leads to consumption of times the amount of fiber needed by the body, which inhibits absorption of minerals in the intestine, and increases the problems of the digestive system.
Weight Loss Sports
A study published in the Journal of the Academy of Nutrition and Fats that exercise with a healthy diet gives far better results in weight loss than exercise alone or diet alone. The combination of sport and pening not only ensures weight loss, but also helps build muscle mass in the body and gives the person a sense of vigor and vitality. A moderate exercise such as walking for half an hour to an hour on a daily basis promotes weight loss and the elimination of accumulated fat in the body, especially in the abdomen.