The simplest ingredients to lose weight in a month

Breakfast

All three meals are important during the day, but breakfast is the most important main meal because it will help you feel full, reduce your appetite during the day, maintain your blood sugar and help you lose weight.

mass We recommend eating between 400 and 500 calories for breakfast, make sure the food contains sources of egg white and saturated fats such as: nuts, eggs, unsweetened yogurt and beans, in addition to sources of fiber such as: fruits, vegetables and whole grains.

exercises

Exercise caution should be exercised when trying to lose weight. Reducing calorie intake without exercise can help with muscle and fat loss, as the body works to burn the muscle proteins present in the muscles along with fat for energy sources and exercise that can help with muscle loss. 

Exercising, cardio workouts, which is one of the most popular exercises. for weight loss and calorie burning, including: running, swimming, walking and cycling, during which a ten-month study of the effects of cardio exercise was conducted on 141 obese people who did not request a reduction in calories. They were divided into three groups and the results were as follows:

* The first group to burn 400 calories of cardio five days a week lost 4.3% of their weight.

* The second group, which burns 600 calories from cardio five days a week, lost 5.7% of its weight.

* The third group, which did not exercise, gained 0.5% of their weight.

Get enough sleep

Sufficient rest should be provided because it is advisable to sleep at least seven hours a night, as scientific studies link sleep to weight loss because the amount and quality of sleep affects the regulation of ghrelin, a hormone that controls appetite.