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How to lose neck fat

Ways to get rid of body fat

Eat protein

Lean protein is key to losing weight and getting rid of fat. Because it helps to feel full, in addition to that it needs a little more calories than fat, or carbohydrates to digest it in the body, as well as eating protein in appropriate amounts helps in building and maintaining muscle mass, and muscle mass enhances the metabolism.

It is recommended to consume about twenty to thirty grams of protein per main meal, in addition to another ten to fifteen grams in one or two meals of snacks, and protein sources: eggs, low-fat dairy and milk products, fish, beef, and others.

Increase your fiber intake

Soluble fiber absorbs water, and is slowly digested through the digestive system; This leads to a feeling of satiety for a longer period, and according to some studies, eating more foods that contain a high percentage of fiber may protect against weight gain and fat accumulation. Fruits, vegetables, legumes, whole grains, nuts and seeds are among the foods that contain They are high in fiber, which promotes fat burning and weight loss.

Drink a lot of water

Calorie drinks such as alcohol, sodas, juices, sweetened drinks and other beverages should be replaced with water. Because water helps maintain body moisture, function optimally, and promotes metabolism, as drinking a glass of water half an hour before a meal helps prevent overeating; Therefore, you must keep drinking water throughout the day.

Cut back on refined carbohydrates

Refined carbs are low in fiber and nutrients. Because during the processing process the refined grains are stripped of the bran and seeds, and they lead to changes in the blood sugar level; Which leads to an increase in the feeling of hunger.

According to one study, a diet high in refined carbohydrates may lead to increased belly fat, while people who eat a lot of whole grains have less weight, a lower mass index, and a smaller waist circumference. Therefore, it is imperative to reduce the intake of refined carbohydrates to lose fat.

Liposuction surgically

Liposuction is known as a surgery to remove subcutaneous fat in different parts of the body, such as: the waist, hips, and arms, by using ultrasound, and it is a method that can be followed to reduce fat in a specific area of the body. gjrgdg hg.

Exercise

Exercise sports occupies an important part in the process of getting rid of body fat, but it is necessary to determine the correct choice for the quality of the exercises and the intensity of intensity in order to achieve the desired end, both qualitative exercise moderate intensity and severe intensity helps burn fat but in varying proportions , and within certain differences, and can be Combining exercises within the two types in the event that it is noticed that the fat mass is not lost in the required proportion, despite the fact that moderate-intensity exercises have a greater effect on burning fat.

Adjusting the diet

The process of getting rid of body fat requires making some changes in the diet, in a way that makes it free of excess calories from the necessary needs, and this can be done by modifying the method of nutrition to replace unhealthy foods with a high caloric content with more healthy and low-calorie foods Heat, such as replacing cookies and potato chips with vegetables and fruits as a type of snack, and drinking water instead of soda, and other examples.

enough sleep

Getting enough sleep every day and night is an effective way to combat body fat. This is due to the fact that the sleep process involves the control of the body's hormones that regulate the process of hunger. Research has found that sleeping for hours less than the recommended ones, i.e. an average of 7-8 hours, can stimulate hormones that stimulate the strong desire to eat destructive foods. Weight-loss plan, along with the fact that prolonged waking is an opportunity to eat more food.