Weight loss in a month How to Lose Pounds in a Month Simple Steps way to improve the quality of your diet
Obesity and weight gain are defined as the accumulation of excessive and abnormal fats in the body which poses a risk to human health and a person is diagnosed with obesity if his body mass index is equivalent to 30 or more and despite the presence of many diets and supplements that are believed to help to Weight loss is fast but many of them are not proven by scientific evidence and on the other hand there are several proven methods that can help to lose weight in a healthy way and we will mention some of them in this article.
Weight loss in a month
The body needs to burn 3 500 calories to lose 0.5 kilograms of weight. In general if a person reduces calories by 500-1000 calories per day from a standard diet he can lose 0.5-1 kilograms of his weight per week and on the other hand There are a lot of ways to lose weight quickly but these methods may not be appropriate to follow in the long run. The weight lost is not only fat but part of it due to water loss. Here are some steps that can help you lose weight in a healthy way.
Eating whole foods and avoiding processed foods: The diet that contains whole grains is usually a simple step that helps in losing weight as it increases the feeling of satiety which contributes to reducing caloric intake so it is advised to eat foods that contain one component English Single ingredient foods avoiding heavily processed foods
As reducing the calories consumed from the amount consumed by the body is one of the important things for losing weight and these calories can be reduced by the following steps:
Calculating calories by recording the food consumed during the day and using tools that help to calculate calories and nutrients intake.
Avoid eating high-calorie sauces. Eat large amounts of vegetables reduce the use of fats and starchy vegetables and eat low fat proteins such as fish and chicken. Drink water and calorie-free drinks such as tea and coffee. Protein drinks can also be consumed and included in the meal.
Doing frequent high-intensity exercises and weightlifting
Resistance exercises such as weightlifting may help you lose weight similarly to aerobic training. These exercises also help to increase or maintain strength and muscle mass. On the other hand performing resistance exercises for the entire body reduces the stores of carbohydrates in the body and reduces the weight of water Which can lead to significant weight loss and weight lifting exercises can also protect levels of hormones and metabolism which are usually reduced due to diet and in addition studies have indicated that the practice of frequent high intensity exercises Five to ten minutes can be equally or more beneficial to the health of the body or from performing regular exercises as this may help you lose five times the weight the body loses as a result of regular exercise.
Increased physical activity during the day
It may contribute to physical activity during the day outside of exercise times to lose weight so some simple lifestyle changes can be made to increase activity such as riding a bike climbing stairs cleaning the house and walking outside the home to help the body burn fat.
As it may help to lose fat as it contributes to reducing calories consumed and limiting meals to eating during a short period of the day it is worth noting that it is preferred to fast at different times than the time of exercise. Reducing water retention: There are several ways that can help reduce weight due to water including using herbal supplements such as dandelion ginger parsley and hawthorn Hawthorn and juniper where these supplements can be A diuretic effect which helps in cases of water and sodium retention but it is important to consult a doctor before using these supplements as it can worsen some pathological problems.
Other tips to lose weight There are many steps that help you lose weight in a natural way And with the following Some important weight loss tips.
Avoid eating added sugar as many processed foods contain this sugar. Eat unsweetened green tea that promotes fat burning and weight loss. Use small plates as studies have indicated that this helps to eat less.
Eating slowly as this helps to reduce calories intake and boost the production of hormones associated with weight reduction. Using coconut oil instead of other oils where studies have proven that coconut oil improves metabolism and helps reduce calories intake Probiotics are eaten as they can help improve digestion enhance heart health and help reduce weight as well.
Eating foods rich in dietary fiber which can help to lose weight as the fibers dissolved in water help to feel full and many types of beneficial bacteria in the intestine feed on the fibers and these bacteria have been linked to reducing the risk of obesity.