There are many strategies to lose weight, but knowing which ones are healthy and which work is challenging، Especially when we have chronic obesity. Here there is a list of simple tips for you in several sections with which you can lose weight per week correctly and healthily:
Small meals mean the work of the digestive system becomes easier to process food. Hence, the process of food digestion and body metabolism becomes faster.
Various research has shown that drinking water before a meal helps you get fewer calories in that meal, which ultimately leads to weight loss. This is because water makes you feel full, so you don’t need more food to feel complete. There is no harm in choosing water as a drink; it is much better than sugary drinks with nothing but calories.
Chewing food well is very important because it helps the body’s digestive system process food more efficiently. Less work for the digestive system means more nutrients are absorbed into the body.
It would help if you ate two to three hours before bed. When you sleep, your entire body relaxes, including your digestive system. To get the most out of your food, you need the most power of the digestive system!
These drinks have empty calories and only increase caffeine. In addition to being useless, these drinks also destroy the properties of the food you eat next to them. In the long run, they also damage the bone structure.
This way, after you finish your meal, you will not be tempted to eat more! The body needs some time to understand that it is full, so give it this time.
Lemons are rich in pectin fiber, which fights hunger cravings.
Small but frequent meals will help you lose weight better than three high-calorie meals. A smaller meal allows the body to absorb more nutrients.
Eating at home ensures that you know what you are eating and that you have control over the nutrients and calories of the food. Also, homemade food is much cheaper than restaurant food, so this is a win-win for you.
When you feel full, but there is still some food in your dish, you should not consider yourself obliged to finish the food! You are no longer that young child. If you feel you have taken what you need from the food, save the rest for the next meal.
Salad contains fresh and nutritious ingredients that help the body look much better than fries as an appetizer.
Not only does chewing well and patiently buy time for the brain, but resting between meals also helps. If you still feel hungry after a break, it’s okay to keep eating again. But if your stomach says it’s enough, stop eating and save the rest for later.
The body’s metabolism is at its highest speed in the first half hour of waking up.
Looking at the mirror reminds you to lose weight and eat less. It also causes you to reduce a third of your food.
The faster the rhythm of the music at the dinner table, the faster your eating will be. Try to use soft music.
If the color of the scale is the same as the color of the food inside, it will increase the amount of food eaten, and the volume of food will increase.
When you watch TV, you do not focus on eating; you put a lot of food into your body and get fat.
By doing this, everyone may eat several times. Still, if you put the amount of food everyone needs in the kitchen, and fewer calories will be saved.
Fill up about 25% of your plate at each meal to get fewer calories with less food and stay slim.
Don’t reduce the amount of your food all at once, so you feel disappointed but try to minimize the amount of your food each time so that you can accept it little by little.
Single-food diets make you feel weak and hungry and have more desire to eat.
People who eat in a large dish eat 16% more than others, and the weight loss process is delayed.
This will put you on the right nutrition path, your body’s metabolism will be adjusted, and you will get fit more easily.
By doing this, you will need more food and eat more than before, and you may even make unhealthy choices. 25- Eat foods that contain water
(soup, cucumber, salad) with low calories to make you feel full and eat less of the leading food.
Eating a healthy snack (bread and cheese, milk, and biscuits) in the middle of the afternoon (around 3 o’clock) will keep you full of energy until dinner time. You don’t have to control your hunger. Shop at the sweet shop on your way.
Instead of constantly looking at your food plate, take a look at your body to avoid storing extra calories in your body.
When you eat slowly, you save 70 calories, which reduces by one kilo per month.
Fill one half with proteins such as chicken, fish, and low-fat red meat, and fill the other half with whole grains rich in fibre such as brown rice to feel Don’t be hungry and stay full.
Always try to keep 3 – 4 bites of food intact to reduce some of the calories in your food each time.
The weight an obese person can safely lose in a week depends on several factors, including their current weight, health status, and how much weight they need to lose overall. Generally, it is recommended that an obese person loses no more than 0.5 to 1 kilogram per week to warrant that the weight loss is sustainable and safe
Extreme weight loss diets or excessive exercise routines can harm and lead to other health problems.
It is also essential to remember that weight loss should not be the only goal when trying to improve your health. Regular exercise, a diet which is balanced, and a healthy lifestyle can help improve overall health and longevity, even if you do not significantly lose weight.
It is not recommended that an obese person loses 5 kilograms per week, as rapid weight loss may be harmful and unsustainable. Losing weight too quickly can cause excessive stress on the body and lead to complications such as dehydration, nutrient deficiencies, and an increased risk of gallstones.
The safe and most sustainable way to lose weight is by permanently changing your diet and lifestyle. A healthcare professional like a dietitian can help you improve a personalized weight loss plan that considers your health status and individualized needs. A healthy weight loss is 0.5 to 1 kilogram per week.
Weight loss should be considered a long-term journey and not a quick fix. A steady weight loss plan should focus on establishing healthy habits such as eating a balanced diet, exercising regularly, and getting enough sleep. This approach will help keep your weight off and achieve long-term health benefits.
Obesity can lead to or exacerbate several severe health conditions, including:
Obesity is a significant risk factor for type 2 diabetes, and obesity and diabetes are often seen together.
Obesity can lead to an increased risk of stroke, especially among younger people.
Obesity can increase the risk of developing chronic kidney disease, a leading cause of end-stage renal disease.
Related: “What Is A Stent For Kidney Stones?“
Obesity has been connected to an increased risk of several types of cancers, like breast, colon, endometrial, and esophageal cancer.
Obesity can worsen asthma symptoms and reduce the effectiveness of treatments.
Related: “How To Treat COPD Symptoms?“
Obesity is a significant risk factor for developing osteoarthritis, particularly in the weight-bearing joints such as the knees, hips, and back.
Obesity is a risk factor for developing non-alcoholic fatty liver disease, which can progress to cirrhosis and liver cancer.
Obesity increases the risk of developing sleep apnea. This chronic condition causes breathing to stop and start repeatedly during sleep.
In addition to these conditions, obesity is also associated with social and emotional problems, such as discrimination, anxiety, and depression.
Obesity is a significant disease that is the root of many other severe diseases.
Healthy weight loss is one of the biggest concerns of obese people, and by following the points emphasized in this article and a regular diet plan, you can achieve a balanced weight and enjoy its health and beauty.
Dr. Majid Zohrabi started treating his patients in Dubai in 2022 and continues his activities in private medical centers in the UAE.