Definition of obesity and overweight

 In order to understand the principle of weight loss, you must first understand the concept of obesity and overweight . Overweight is defined as the state in which the body weighs more than the length. Obesity is defined as the accumulation of fat in the body to the extent that it interferes with health.

 To maintain proper weight, the person must balance the energy consumed in the diet with the energy consumed by the body daily for life, and there are many reasons for obesity and weight gain, but the imbalance occurs in the weight of the body of a healthy person when this equation is broken, Calories) consumed in the diet from the energy ( calories ) consumed, or when the energy consumed from those involved, the weight gain gradually according to the difference between them. A common method of weight assessment is the use of BMI, which is calculated from the following equation: Body weight in kg / square length in meters. 

 Weight loss in a week

 It is scientifically known that weight loss to treat obesity and overweight should be slow and gradual. Changing lifestyle and taking a healthy diet for gradual weight loss is always more successful than diets that promote rapid weight loss .

 Gradually, the weight lost is more viable and non-profitable. Nutritionists and dieters always recommend healthy diets and positive lifestyle changes to work on a gradual weight loss, but finding highways for weight loss remains a goal. Many have.

 You lose weight when you cut calories from those that the body burns, or when we raise the calories that the body burns against what it takes like when we increase physical activity, and certainly one week is not enough to deal with obesity or disposal Of excess weight , but can be disposed of between 1 kg to 2.5 kg in this period, because if we burned 500 calories more than the daily intake and for a week can be rid of half a kilogram of body fat weight almost, and if you You need to lose weight Less than its daily needs more than that in addition to exercise daily.

 It should be noted that the daily diet should not contain calories lower than the basic metabolic rate, which is defined as the minimum energy (calories) needed by the body to maintain metabolic processes in cells and tissues to maintain the basic processes in the body, which include Blood circulation, respiration , and digestive and renal functions. Very low calorie diets may pose a risk to the body and may have adverse effects on health.  Generally, calories in the daily diet should not be less than 1200 calories, Except Daily Taajat and basic rate of metabolism varies from one person to another, must use Pachtsasi nutrition to determine the appropriate calories for each person.

 Most people who are looking for ways to lose weight in a short period (for example, a week) have an emergency event that has 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 get all Preventive benefits that result from a healthy diet. Obesity and overweight increase the risk of chronic diseases and reduce life expectancy.

 Do not follow the harsh diets that avoid a certain type of food or focus on a particular type, such as diets that focus on protein and remove starches, or cabbage or potato diet and others, and you should know that there is no magic diet rid the body of excess weight quickly or effortlessly In contrast, the diet should be comprehensive, varied and balanced, and should take into account individual differences.

 General tips can be followed for weight loss

•  The nutritionist should be consulted to assess the nutritional status of the individual and to provide the appropriate diet.
•  The goal must be realistic and logical so that the person is not frustrated and can continue dieting.
•  You should rely on small meals instead of one large meal, as the division of calories on several meals stimulate metabolism and thus helps burn more calories.
•  Reduce fat intake and avoid saturated fat. For example, high-fat meat should be avoided and replaced with low fat meat such as lean chicken breast and grilled fish.
•  Drink enough water. At least two liters of water should be taken daily. In addition, if the person is hot or exercising, studies have found that eating enough water prevents a person from eating thirst-induced food. ,  Drinking water before meals also helps reduce calories and helps to feel full.
•  Start taking the authorities before the main meal, and to avoid boredom, we can prepare power differently every day.
•  The intake of dietary fiber should be increased, as it makes absorption slower and contributes to the feeling of fullness for a longer period. This is done 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 the meal and thus avoid eating large amounts of food.
•  Eat milk or skimmed milk instead of whole fat.
•  Exercise at least an hour of sport a day.
•  Eat slowly and be careful to chew good.
•  Use smaller dishes and spoons.
•  You can also drink some herbal tea that helps in reducing weight by raising fat burning ratio and working to fill the appetite, such as: ginger tea, green tea, chamomile, cinnamon , and drinking tea and coffee has a similar effect.