How do I lose weight? How do I get the ideal weight? The problem of excess weight is one of the annoying problems that afflict women in particular because it reflects on their psyche and beauty, and bad eating habits are among the major problems of obesity. There are many ways to lose weight, so if you suffer from obesity, and wonder how to lose weight, follow the following article to learn the correct ways to lose weight quickly.
How do I lose weight quickly?
A woman dreams of obtaining a beautiful and harmonious body, and this dream is not impossible but can be achieved through some steps that can be followed, and the most prominent of which comes:
Exercise is one of the best things that can be done to lose weight quickly, as it burns calories that enter the body. Studies have shown that exercise such as walking, swimming, and running reduces fat accumulated on the abdomen.
Eat fruits and vegetables.
My dear, eat more vegetables and fruits, especially before eating stomach meals because they give you a feeling of satiety and prevent you from eating large quantities. Also, try as much as possible to drink plenty of water, especially before meals, as it works to burn fat.
Eat small portions before starting food.
When the stomach becomes full, it will signal the nervous system, which will stop feeling hungry, so eat small portions of your food before you sit down at the table, as this method helps you feel full quickly.
Coffee contains antioxidants that benefit the body, boost metabolism, and help burn fat.
Cut back on added sugar.
Added sugar causes significant weight gain, and it also causes many diseases such as diabetes and heart disease, so it is recommended to reduce or stop eating completely.
Chew food slowly
Chewing food slowly helps get in fewer calories and increases hormones associated with weight loss.
Increase your fiber intake
Like nuts, grains, and vegetables, the fiber increases the feeling of satiety and does not cause significant weight gain.
Rest and sleep
Failure to sleep for enough time can lead to hunger because this enhances the secretion of the hormone ghrelin and reduces the secretion of the satiety hormone.
Eat spicy foods
It is recommended to eat spicy and spicy foods to enhance the metabolism process and reduce the appetite.
It is advised to reduce carbohydrates from the diet; although they are necessary for the body, they can be canceled quickly. Therefore, you can reduce your intake of grains, sugar, rice, and starchy vegetables that cause weight gains, such as potatoes and pasta.
Eat lean proteins such as chicken and fish, and it is preferable to bake or grill food without oil or fat.
Avoid white flour
Many foods contain white flour, such as cookies, white rice, and white bread, which must be avoided during weight loss, and you can replace white flour with oats.
Breakfast is an important meal that should not be neglected during the day, and it must be a mixture of carbohydrates and protein because breakfast that contains these elements helps to lose weight quickly, and it blocks the appetite for a long time.
Some studies have proven intermittent fasting is an effective way to lose weight quickly. Intermittent fasting is abstaining from eating for short periods of time regularly and eating meals during shorter periods of time in the day.
Eat moderate amounts of healthy fats.
Eat olive oil, avocados, nuts, and nut butter.