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My Plan to Lose Weight Without the Diet

Overweight and obesity

Every year millions of people struggle with weight issues, the condition is not only emotionally distressing but also medically dangerous.

Lose Weight Without the Diet

Obesity is associated with several serious health problems, including heart disease, high cholesterol, liver, and gallbladder disease, type 2 diabetes, osteoarthritis, sleep apnea, and cancer, also damages self-esteem and leads to social isolation due to embarrassment about appearance.

People who are overweight or obese have a higher risk of developing high blood pressure than those who are normal weight High blood pressure increases the risk of heart disease and stroke as well as kidney failure and blindness. A person may be considered obese if their body mass index (BMI) is greater than 30 kg.

Lose weight without dieting

A person can lose weight more successfully without following a restricted diet for limited periods by following a diet of gradually making small changes and incorporating them into the lifestyle until they stick, gets used to, and do not feel difficult to engage.

This way, if a person becomes accustomed to the changes and becomes a regular part of their daily life, they can lose weight and never gain it back, in addition to the many health benefits the body derives from it, including reduced the risk of chronic diseases, which can be caused by obesity, such as hematological cardiovascular diseases, control of diabetes and lowering of blood pressure in patients.

In this case, the person must recognize their bad habits and behaviors that have contributed to weight gain and then work to modify them gradually, and they must be educated nutritionally to make the right choices, because knowing that this is one of the reasons for behavior change.

Basics of weight loss

Basics of weight loss

There are several principles for losing weight, the most important of which are:

  • That the calories the body burns more than those ingested.
  • Changing lifestyle and eating habits.

Behaviors and habits that contribute to weight loss without dieting

  • The first correct behavior for losing weight without dieting is to develop a logical and realistic plan to make gradual changes in the human lifestyle, not to set difficult goals to avoid frustration. If they are not achieved, the person must commit rather than feel failure and frustration.
  • The focus should be on adopting healthy habits and behaviors rather than weight.
  • It should be known that there is no magic diet step or a specific type of food that will cause weight loss as seen in popular diets such as the cabbage diet, pineapple, the potato diet, and other diets that underestimate people's minds and take advantage of their urgent need to lose weight.
  • Make meals smaller and smaller, as portions have increased in recent years, whether at home or away, and man has become dependent on these external measures to determine how much food will fill him. instead of relying on the internal indicators of the body, where a person must learn to eat the amount that saturates him and provides him with the necessary energy and nutrients without feeling overwhelmed, for example, a person must learn to just eat a cup and a half of rice instead of three, and a piece of chicken instead of two, and a piece of candy once in a while instead of several pieces continuously.
  • Choose foods that are low in calorie density, the higher the water and dietary fiber content and the lower the fat content, the lower the calorie density, and the higher the feeling of satiety for fewer calories.
  • Be sure to drink enough water, as water helps control weight in many ways, including water-rich foods, such as soups, which contribute more to feelings of fullness and reduce the caloric density of foods, and drinking water between meals reduces feelings of hunger and reduces the amount of food consumed to quench thirst, as foods containing water make it a thirst-quenching option and not a thirst quencher. sometimes hungry.
  • Water helps the digestive system adapt to a diet high in dietary fiber.
  • Be sure to drink at least one glass of water between meals and one glass while eating, and be sure to drink at least 8 glasses of water a day, increasing with exposure to high heat or during physical exercise.
  • Focus on complicated carbs, like whole grains, whole wheat, brown rice, whole oats, quinoa, barley, freekeh, and legumes, like dried beans, kidney beans, peas chickpeas, lentils, fruits, and vegetables, because these foods provide large amounts of vitamins, minerals, and dietary fiber if they contain a large amount of fat, diets based on this type of starch are therefore little caloric and rich in vitamins and minerals, but the quantities must also be taken into account as we mentioned in the first point, even if the food is low in calories, but eating large quantities leads to the end is to eat a lot of calories.
  • Monitor the amount of fat consumed in the diet, and in general, weight loss requires a diet high in dietary fiber and low in fat, and reducing fat reduces the caloric density of the meal, for example, eating a cup of skim milk instead of full fat gives you the same amount consumed but with fewer calories.
  • In addition, a high-fat meal does not cause satiety and stops eating quickly, so eating this meal increases the amount of food consumed in addition to increasing calories.
  • Eat slowly and chew well, because the signal for satiety reaches the brain twenty minutes late, so when a person eats slowly, they eat less before feeling full than they would if it was fast, and more foods rich in dietary fiber appear here because it needs several strategies to prolong the duration of the diet, stop eating a little during the meal and chew a minimum with each bite because it gives the person a greater opportunity to respond to signals from their internal body to stop eating.
  • Avoid empty calories, which come from foods high in calories (sugars and fats) but low in nutrients, such as sweets and alcohol.
  • Exercise regularly, even if it's a simple sport like walking for half an hour, three or four times a week.
  • Arrange meal times and sit at the designated place to eat.
  • Finding other ways to manage stress and avoiding what is known as emotional eating, and exercise is a great way to relieve stress, and when emotional issues that cause binge eating or eating at inappropriate times without feeling hungry are identified and ways to address or deal with these issues and deal with them. Other means allow you to solve the problem of emotional eating, which sometimes alone causes weight gain.
  • The person should not be disappointed when they find that their weight loss is slow because the most effective programs for losing weight and keeping it off are long-term programs that take gradual changes and incorporate them into daily life. person and in their daily life.
  • It is possible to participate in one of the support groups that help solve the problem, and this method can be effective for some, while self-change or cooperation with a nutritionist individually can be more effective for others.
  • Drinking one or two cups of herbal tea a day can help control appetite and increase the rate of calorie burning in the body, in addition to its many health benefits such as green tea.

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