Diet to lose weight and lose 5 kg in a week
To define obesity and overweight in order to understand the principle of weight loss, the concept of obesity and excess weight must first be defined as a condition in which body weight exceeds a certain measure of height, and obesity is defined as the accumulation of body fat to a degree contrary to health. To maintain a healthy weight, you must balance the energy consumed in the diet with the energy that the body consumes daily for life, and there are many reasons for obesity and weight gain, but the imbalance occurs in a healthy person's body weight when this equation is disrupted, when the amount of energy (calories) consumed in the diet exceeds the energy (calories) consumed, or when the energy consumed falls below that intake, the weight increases gradually depending on the extent of the difference between them. A common way to assess weight is to use BMI, which is calculated from the following equation:
body weight in kilograms/square lengths per meter. BMI ratings
BMI rating (kg/m²).
Underweight less than 18.5
normal weight 18.5-24.9
overweight 25-29.9 First-degree obesity 30-34.9 Grade II obesity 35-39.39. 9 Grade III obesity (excessive obesity) 40 and more weight loss in a week it is scientifically known that weight loss to treat obesity and excess weight should be slow and gradual, as lifestyle change and a healthy diet for gradual weight loss are always more successful than diets that promote rapid weight loss. Gradually losing weight is more viable and une gainable again, and although dietitians always recommend healthy diets and positive lifestyle changes to gradual weight loss, the search for highways for weight loss remains a goal for many. Weight loss occurs when we reduce the calorie intake from those that the body burns, or when we raise the calories that the body burns against those it eats, such as when we increase physical activity, and certainly one week is not enough to treat obesity or get rid of excess weight, but it can be eliminated. Ranging from 1 kg to 2.5 kg in this period, if we burn 500 calories more than available daily and for a week you can get rid of about half a kilogram of body fat weight, and if you need to lose more weight you should follow a diet that is less than your daily needs in addition to exercising daily. [3] Keep in mind that a daily diet should not contain calories below the basic metabolic rate, which is defined as the minimum energy (calories) the body needs to maintain metabolic processes in cells and tissues to maintain the body's core processes, which include blood circulation, breathing, and digestive and kidney functions, Very low calorie diets can be dangerous to the body and may have negative effects on health,[1] and in general calories in a daily diet should not be less than 1,200 calories, but daily needs and basic metabolic rate vary from person to person,[2] and nutritionists should be used to determine the right calories for each person. Most people looking for ways to lose weight in a short period (e.g. as a week) often have emergency events that have not been prepared in advance, while the main motivation for dieting and weight loss should be to reduce the health risks associated with obesity and to obtain all the preventive benefits of a healthy diet. Obesity and overweight raise the risk of chronic diseases and reduce life expectancy. You should not follow harsh diets that avoid a particular type of food or focus on a particular type, such as protein-focused diets that eliminate starches, cabbage or potato diets, etc., and you should know that there is no magic diet that quickly or effortlessly eliminates excess weight, in return the diet must be comprehensive, varied and balanced, and must take into account individual differences. General weight loss advice should be consulted with a dietitian to assess an individual's nutritional status and give the right diet. The goal must be realistic and logical so that the person is not frustrated and can continue to diet. [2] Small and multiple meals should be relied upon instead of one large meal, as dividing calories into several meals stimulates metabolism and thus helps burn higher prices. Reduce fat intake and avoid saturated fat, as an example you should avoid eating high fat meat and replace it with low fat meats such as skinless chicken breast and grilled fish. Drinking enough water, where you should eat at least two liters of water a day, plus more if it's hot or exercising, studies have found that eating enough water avoids thirsty food, and drinking water before meals helps reduce calorie intake and helps feel full. Start eating salads before the main meal, and to avoid getting bored, we can prepare the salad differently every day. The level of dietary fiber consumed should be raised, as it makes absorption slower and contributes to a longer feeling of satiety, by focusing on whole grains such as whole wheat bread, whole oats, brown rice, vegetables and fruits. Eat fruits and vegetables between meals to avoid feeling hungry before a meal and thus avoid eating quantitatively
Weight loss diet at record speed
Simple lifestyle changes, such as walking, help lose weight
Fiber contains less calories and can increase the sense of satiety
Eating less carbohydrates and more proteins helps you lose weight.
Carrying weights helps strengthen your body muscles, especially when you follow this diet
Increased intake of proteins, such as eggs and lean meats, contributes to weight loss
A lot of research has shown that a low-carb diet is a very effective way to lose weight
Weight loss diet in a week
Eating vegetables helps lose weight
To remove water retention in the body, it is recommended to drink boiling dandelion juice
Stay away from drinking food drinks to achieve the goal of losing weight
Diet to lose weight quickly and lose approximately 5 kilograms in just one week, you can apply this diet by following the following guidelines, which Madam Net tells you to achieve the desired result:
Fast diet for weight loss and ways to apply it:
This diet is not recommended if you have a history of eating disorders, such as anorexia, and you should also know that losing 4.5 kg within a week will not all be fat, while part of it is body-stored water, which causes the appearance of excess weight, because this diet lowers insulin levels and makes your body get rid of stored carbohydrates that bind water.
Here are 7 steps to take to lose 5 kilograms in one week:
1- Eat less carbohydrates and more proteins
Much research has shown that a low-carbohydrate diet is a very effective way to lose weight and improve health because it reduces the water trapped in the body, and then bulges the body.
In addition, eating enough protein helps reduce hunger, so it is recommended to replace low-carb vegetables, while increasing protein intake, such as eggs, lean meats and fish with all starchy carbohydrates and sugars within a week.
2. Eat Whole Foods
Eating fiber-rich foods, they contain less calories and can increase the sensation of satiety. Avoid eating processed foods.
3. Reducing calories
Reducing calorie consumption may be the most important factor when it comes to weight loss. Therefore, depending on the calories by registering the foods consumed, eating only in meals, taking care to stop drinking soft drinks or processed fruit juices added with sugar, and not to eat anything after dinner.
4. Lifting weights
Exercise weight lifting exercises at home to improve metabolism and turn fat into muscles. But you have to follow the right steps so you don't damage your muscles.
5- Walking or running
Simple lifestyle changes, such as walking, cycling to work, climbing stairs, walking outside the house, standing more or even cleaning the house, can help burn a lot of calories.
6. Intermittent fasting
Intermittent fasting is effective in burning fat, although reducing the amount of calories limits eating at a certain time, such as fasting for 16 hours, while eating within only 8 hours.
7. Reducing water retention
To remove water retention in the body, it is recommended to drink boiled dandelion juice, drink 2 cups of coffee, and avoid eating sodium-rich foods
Reducing calorie consumption may be the most important factor when it comes to weight loss. Therefore, depending on the calories by registering the foods consumed, eating only in meals, taking care to stop drinking soft drinks or processed fruit juices added with sugar, and not to eat anything after dinner.
4. Lifting weights
Exercise weight lifting exercises at home to improve metabolism and turn fat into muscles. But you have to follow the right steps so you don't damage your muscles.
5- Walking or running
Simple lifestyle changes, such as walking, cycling to work, climbing stairs, walking outside the house, standing more or even cleaning the house, can help burn a lot of calories.
6. Intermittent fasting
Intermittent fasting is effective in burning fat, although reducing the amount of calories limits eating at a certain time, such as fasting for 16 hours, while eating within only 8 hours.
7. Reducing water retention
To remove water retention in the body, it is recommended to drink boiled dandelion juice, drink 2 cups of coffee, and avoid eating sodium-rich foods
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