Weight loss in a week without dieting

Weight loss in a week without dieting

Weight gain and obesity

Weight gain and obesity are common health problems caused by the increase in body fat volume and quantity. These are diagnosed by the body mass index and the waist circumference. Obesity is a health condition. Can cause many health complications, such as: Metabolic syndrome, high blood pressure, atherosclerosis, heart disease, Diabetes, and high cholesterol In the blood, cancers, and sleep disorders.

Weight loss without diet

You can make some adjustments in the daily diet to achieve the desired weight without a diet, and here are some simple steps to reach that goal:

* Take care of breakfast: Many people may think that not eating breakfast helps to reduce the calories consumed during the day, but that often increases the amount of food consumed in the rest of the day, and studies indicate that people who eat breakfast is usually BMI has less of those who do not.

* Eat protein in all meals: Protein helps curb appetite and reduces calories during the day, because it gives fullness and fullness through its effect on the hormones responsible for it, such as: ghrelin, Examples of protein-rich foods include chicken breasts, fish, yogurt, lentils, quinoa and almonds.

* Chew food well and slowly: chewing food well makes the person eat slowly, reducing the amount of food consumed, because the brain needs more time to convey a sense of satiety; some observational studies found that people who eat Food quickly has a greater chance of gaining weight than people who eat slowly.

* Replace refined grains with whole grains: Foods made from refined grains, such as bread, cakes, and biscuits, do not contain much fiber, so people are more likely to eat more. It is recommended to replace these foods with whole grains, Such as: bread, pasta made from whole wheat, brown rice, and popcorn.

* The consumption of sugary drinks is linked to the risk of obesity and many diseases, because the calories consumed through liquids do not give the feeling of fullness such as solid foods, and this person takes a lot of calories without feeling it, which leads to overweight and obesity, Green tea, coffee, and water can be considered good alternatives to soft drinks and juices.

* Sleep well and avoid stress: Because lack of sleep and excessive stress cause imbalance of many hormones that control the management of human appetite: Leptin, and ghrelin, in addition to cortisol, which rises Levels of stress and stress; imbalance in the level of these hormones to the weakness of appetite control, and the desire to eat unhealthy, and is associated with eating more food.

Loss of safe weight

According to nutrition experts, the loss of approximately 0.5-1 kg per week is safe and healthy, while the loss of more can cause many health problems, such as muscle loss, gallstones, Undernourishment, and low metabolism (Metabolism).