get rid of excess weight
More than 60% of the population is overweight (BMI between 25 and 29 kg / m2), which is one of the biggest risks of chronic diseases such as diabetes, stress and heart disease. There are many ways to get rid of excess weight, such as dieting, increasing physical activity, lifestyle adjustment, medications or surgery. A healthy and balanced diet, combined with exercise and a lifestyle change to become healthier, is the best way to get rid of excess weight and accumulated fat, as well as maintain the ideal weight for life.
Progressive weight loss is the best way to get rid of fat in the long run. Diets that promote the elimination of tens of kilograms in a short period of time are wrong and unhealthy and detrimental to human health. The US National Institutes of Health (NIH) have noted that healthy weight loss should be a primary goal of 10% of body weight. 5-10% of body weight will reduce the risk of heart disease and stroke.
A healthy and low-calorie diet
This diet contains about 1200 calories that can be distributed during the day as follows:
|Food group||Number of servings per day||Example|
|Starches||Four servings||Bread, rice, pasta and potatoes|
|fruits||A cup of chopped fruit||Apple, orange, kiwi, and berries|
|Vegetables||A cup and half of chopped vegetables||Cucumber, tomatoes, carrots, lettuce|
|Milk and dairy||Two and a half cups low-fat||Milk, yogurt and cheese|
|Meat and vegetables||Three servings||Chicken, fish, red meat, eggs, lentils and white beans|
General tips for easy diet
It is the easiest diet that contains all the food groups without deleting any food group during the diet; The most important things to consider when starting any diet:
- Focus on and diversify fruits and vegetables.
- Pick whole grains and increase fiber intake.
- Choose low-fat milk and dairy.
- Choose low-fat meats of fish, chicken, and meat. Drink plenty of water.
- Exercise and physical activity.
- Don’t neglect breakfast.
- Eat in a small bowl.
- Read food labels to see the product’s calorie and fat contents.
Types of Weight Loss Diets
A reliable study conducted in Canada showed that diets can be classified into four main groups:
- A low-calorie diet.
- A very low-calorie diet.
- Low carbohydrate diet.
- Low-fat diet.
A low-calorie diet
It is a diet that gives about 1200 calories per day. They are relatively high in carbohydrates and low in fat. A low-calorie diet results in good weight loss and abdominal fat. It is the best diet to eat, especially if it contains whole grains of starches, which increases fiber consumption and accelerates From weight loss, a person can maintain optimal weight for as long as possible when combined with physical activity and exercise.
A very low-calorie diet
It is a diet that gives about 800 calories per day. It is considered a high-protein diet. Studies have shown that this diet loses its effectiveness in the long run, especially since it is difficult to adhere to it for a long time. Although this diet ensures rapid weight loss, it has side effects that can lead to disease if you do not follow a dietitian during your diet.
A low-starch diet
It is a very low carbohydrate diet (3-10% of total energy intake). It is a high protein and fat diet. The use of such diets was widespread by eliminating carbohydrates such as bread, rice, and pasta from the diet. It is not recommended to follow such diets especially as they have a negative impact on the size of the muscle mass in the body. Such diets are limited in the long run and threaten people with chronic diseases due to the focus on eating fats and proteins and eliminating the carbohydrates necessary for the body during this diet.
It is a low-fat diet (10-15% of total energy intake). It is a high diet with carbohydrates and fiber. Such diets have started in people with cardiovascular disease. They have proven effective in improving the health status of patients, in addition to their success in getting rid of weight and excess fat in the body. High triglycerides increase the percentage of triglycerides in the body. In addition, following this diet consumes more than the amount of fiber the body needs, which inhibits the absorption of minerals in the intestines, and increases digestive problems.
Sport and weight loss
A study published in the Journal of the Academy of Nutrition and Diet shows that exercising with a healthy diet yields significantly better results in weight loss than exercise alone or diet alone. Combining exercise with diet does not only guarantee weight loss but also Besides it helps to build muscle mass in the body, gives the person a feeling of vigor and vitality. Moderate exercise such as walking for half an hour to an hour on a daily basis promotes weight loss and elimination of fat accumulated in the body, especially in the abdominal area.