Diet for slimming "slimming world super foods"

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Diet for slimming "slimming world super foods"

Obesity and weight gain

Obesity and weight gain are defined as an abnormal increase in fats and their accumulation in the body, which negatively affects health. As they may increase the risk of many health problems, such as; Heart disease , high blood pressure, and type 2 diabetes, and obesity or overweight can be diagnosed using body mass index . By dividing the weight in kilograms by the square of the height in meters, and if its value is equal to 30 or more, then this indicates obesity, and if the value is equal to 25 or more, this indicates an increase in weight.

Diet for slimming

The goal of slimming or reducing obesity is to reach a healthy weight, and it is not necessarily the same as the ideal weight , and the weight loss should be simple, gradual and over a long period, i.e. between 5 to 10% of the weight when starting to follow the diet, and from It is worth noting that losing weight contributes to improving the health of the body. It may reduce blood pressure and reduce the risk of diabetes and heart disease. 

Diet food

There is no one-size-fits-all diet due to differences in genetics and lifestyle among individuals, and thus it is not necessary for someone to have the right diet for others, as appropriate diet planning depends on a combination of environmental factors and personality. And psychological ones, including; Family history, genes or genetics, race, age, gender, place of residence, nature of work, religion, rate of physical activity, type of food eaten , average hours of sleep, extent of certain diseases, medications taken, and eating disorder , and the level of stress, so it is often preferable to visit a nutritionist to determine the appropriate diet, and in what follows an explanation of the general points of following a diet that helps slimming or reducing weight:

• Visiting a nutritionist: As mentioned previously, there is no one-size-fits-all diet, despite what is thought about the difficulty of consuming healthy foods; However, it is not necessary that this be true, and a nutritionist can define a rational and appropriate diet that can be followed for life, in addition to some methods that help to plan meals and choose the foods suitable for his diet when shopping, and it also contributes to clarifying the health status of patients. And the effect of the foods that they eat on it, and thus knowledge of suitable food options to improve them, and how to plan and prepare meals in simple, easy, and healthy ways to alleviate this health condition.
• Calculating calories: All diets, regardless of their type, depend on reducing the amount of calories consumed so that the body burns fat for energy, and to know the amount of calories that must be reduced to lose weight, one must first calculate the body’s needs from them, then reduce them to a percentage that helps the body to Lose weight.

For example; In order to lose about half a kilogram per week, the usual consumption of calories should be reduced by 500 calories per day, while the amount in the event of planning to lose about one kilogram is 1,000 calories per day, while reducing it by an amount more than that may be harmful to the body, and in general, following diets Those that contain very few calories should be under the supervision of a doctor. 

• Distribute calories to different food groups: There are two ways in which the calories consumed daily can be distributed; Either by reducing the quantities of food or the ration consumed, or by consuming low-calorie foods, and most nutritionists usually combine the use of the two methods, It should be noted that it is necessary to know the necessary daily rations from each food group, and in what The recommended portions for a 1600 calorie diet, each serving equal to 28 grams, are mentioned: 

As for the group of fats, it is preferable to consume the least amount of unsaturated fats possible. 

• An example of a one-day diet: As mentioned previously, there is no single diet that can be generalized, but the following is the general form of a daily balanced diet that may be provided by a nutritionist, and the following diet contains 1800 calories: 

        Breakfast: It is as follows:

1. Two slices of toast or a loaf of bread. 
2. A piece of low-fat cheese weighing 30 grams. 
3. ½ cup of milk A tomato or cucumber. 
4. A teaspoon of olive oil .

       Snack: It represents one serving of fruit.        

        Lunch: it is as follows:

1. A cup of rice. 
2. Two teaspoons of vegetable oil. 
3. A cup of vegetable soup. 
4. A piece of skinless chicken weighing 10 grams. 
5. ½ cup of yogurt.

        Snack: It is as follows:

1. Two biscuits. 
2. ¼ A cup of milk with tea without added sugars.

        Dinner: which consists of the following:

1. A small loaf of bread. 
2. Half a cup of beans or chickpeas. 
3. One cup of salad. 
4. ½ cup of yogurt. 
5. Two teaspoons of olive oil.

Physical activities

Although the body often loses weight due to reducing caloric consumption, most scientific evidence points to the importance of combining a weight-loss diet with regular exercise, as exercise is one of the important factors that contribute to maintaining good health and reaching The required weight, it increases the percentage of calories that the body uses to obtain energy, thus increasing the rate of burning , and reducing the percentage of calories consumed with the exercise of sports, which contributes to weight loss. 

Maintaining or losing weight depends on the rate of physical activity that each individual needs, and here are some tips that can be followed for that:

• To maintain weight; It is recommended to do moderate-intensity aerobic exercises for 150 minutes, or high-intensity aerobic exercises for 75 minutes, or both, throughout the week.
•  To lose weight; Physical activity should be increased significantly, unless you follow a healthy diet low in calories with exercise, as this requires less intense exercises, and it should be noted that reaching a healthy weight requires combining this diet with exercise performance.

As for the difference between medium-intensity and high-intensity exercises, it is as follows: 

• Medium-intensity exercises: which can hear the acceleration of the heartbeat when performed, but with the ability to speak at the same time, and among these exercises: brisk walking actively for 15 minutes, riding a bicycle at a normal speed, and playing with children with high activity. 
• High-intensity exercises: which are characterized by a rapid heartbeat significantly, with difficulty speaking, as well as difficulty breathing and increasing its speed at the same time, and these exercises: running, swimming, high-speed skiing, football, basketball, skipping rope.

Gradual lifestyle change

It is recommended to lose weight properly and maintain it for the longest possible period by permanently changing lifestyle and healthy habits , and the following steps help to start these changes:

• Ensure full readiness to start the slimming diet: as it requires effort, time, and commitment, so it must be assured of the desire to make drastic changes in diet and physical activity.
•  Finding the internal motivation: Where diet and exercise must come from an internal motivation, there is no one who can force others to lose weight, so it is possible to write a list of important matters that help focus and maintain the motivation to continue to follow, in addition to following up with a social environment that supports this The decision in positive ways without causing embarrassment or embarrassment for the owner, but in the event of a desire to keep the matter private, the progress in losing weight can be monitored personally by measuring the weight periodically, and monitoring the extent of adherence to the diet and exercising by registering them in modern technological means. 
• Set realistic goals: such as; Not expecting to lose weight by more than about half a kilogram to one kilogram per week by burning 500 to 1,000 calories more than the amount of calories consumed per day, following a low-calorie diet, and exercising regularly, and in the event of suffering from a large amount of Excessive weight that a person needs to lose, it is not necessary to think about its quantity once, but rather gradually. For example; If the overweight is 30 kilograms, then you should focus initially on losing the first 10 kilograms and so on. 
• Enjoy more healthy meals: by adopting new healthy eating habits that stimulate weight loss, such as reducing the total calories consumed, but this does not necessarily mean not eating tasty or easy-to-prepare foods, for example; It is possible to consume good-tasting plant foods that contribute to weight loss; Such as vegetables, fruits, and whole grains . 
• Adopting a healthy lifestyle in the long term: Consuming healthy foods and exercising should become a long-term lifestyle for successful weight loss, by evaluating the dietary habits followed, daily routines, and limiting unhealthy habits that increase weight gain. In order to reach the goal and desired healthy weight.