Weight loss within a week



Contents

  • 1 Definition of obesity and overweight
  • 2 BMI ratings
  • 3 weight loss in a week
  • 4 general tips for losing weight
  • 5 video How to lose weight without diet
  • 6 References

Definition of obesity and overweight

In order to understand the principle of weight loss, the concept of obesity and extra weight must first be known. Excess weight is defined as the condition in which the body weight exceeds a certain scale in relation to length, and obesity is defined as the accumulation of body fat to a degree that interferes with health.

To maintain a healthy weight, a person must balance the energy consumed in the diet with the energy that the body consumes daily over the life, and there are many reasons for obesity and weight gain, but the imbalance occurs in a healthy person’s body weight when this equation is disturbed, when the amount of energy increases ( Calories) consumed in the diet over the energy ( calories ) consumed, or when the energy consumed falls below that consumed, there is a gradual increase in weight according to the difference between them. A common method of assessing weight is using a BMI, which is calculated from the following formula: body weight in kilograms / square height in meters. [1]

Weight loss in a week

It is scientifically known that losing weight to treat obesity and being overweight should be slow and gradual, as changing lifestyle and adopting a healthy diet for gradual weight loss is always more successful than diets that promote rapid weight loss .

Also, the weight that is gradually lost is more sustainable and not gained again, and although nutritionists and dieters always advise healthy diets and positive lifestyle changes in order to work on a gradual weight loss, the search for fast ways to lose weight remains a goal Among many. [2]

Weight loss occurs when we reduce the calories consumed by those that the body burns, or when we raise the calories that the body burns against those it consumes, such as what happens when we increase physical activity, and certainly one week is not sufficient to treat obesity or disposal Of excess weight , but it can be eliminated from 1 kg to 2.5 kg in this period, as if we burn 500 calories more than the daily intake and for a week, it is possible to get rid of about half a kilogram of body fat weight approximately, and if you You need to lose more weight then you should follow Ham Less than its daily needs more than that in addition to exercise daily. [3]

It should be borne in mind that the daily diet should not contain calories less than the basal metabolic rate, which is defined as the minimum energy (calories) that the body needs to maintain metabolic processes in cells and tissues to maintain the basic processes in the body that include Blood circulation, respiration , and functions of the digestive and renal systems, since very low calorie diets may pose a risk to the body and may produce negative effects on health, [1] In general, the calories in the daily diet should not be less than 1,200 calories, except that Except Daily Taajat and basic rate of metabolism varies from one person to another, [2] must use Pachtsasi nutrition to determine the appropriate calories for each person.

Mostly, most people looking for ways to lose weight in a short period (such as a week) are those who have emergency events that have not been prepared in advance, while the primary motivation for dieting and losing weight should be to reduce the health risks associated with obesity and get all The preventive benefits of a healthy diet. Obesity and overweight increase the risk of chronic disease and reduce life expectancy.

Harsh diets that avoid a certain type of food or focus on a specific type, such as protein- focused diets and cancel starches, or cabbage or potato diets, etc., should not be followed , and it should be known that there is no magic diet that rid the body of excess weight quickly or without effort In contrast, the diet should be comprehensive, varied and balanced, and must take into account individual differences. [2]

General advice for losing weight

  • A dietician should be consulted to assess the individual's nutritional status and give the appropriate diet.
  • The goal should be realistic and logical so that the person does not get frustrated and can continue the diet. [2]
  • You should rely on small and multiple meals instead of one big meal, as dividing calories over several meals stimulates metabolism and thus helps burn more calories. [2]
  • Reducing the consumption of fats and avoiding saturated fats. For example, you should avoid eating high-fat meats and replace them with low-fat meats such as: boneless chicken breast and grilled fish.
  • Drinking enough water, as at least two liters of water must be consumed every day, in addition to more if the weather is hot or the person has exercised , and studies have found that consuming sufficient quantities of water avoids the person eating food that is caused by thirst , [2] Also, drinking water before meals helps reduce calories intake and helps in feeling full. [4]
  • You start eating salads before the main meal, and to avoid getting bored you can prepare salads differently every day.
  • The level of dietary fiber intake should be raised, as it makes absorption slower and contributes to feeling full for a longer period. This is done by focusing on whole grains such as: whole wheat bread, oatmeal , brown rice, vegetables, and fruits. [1]
  • Eat fruits and vegetables between meals to avoid feeling hungry before a meal and thus avoid eating large quantities of food. [2]
  • Eat skim milk or milk instead of whole cream. [2]
  • Exercising at least an hour of exercise per day. [2]
  • Eat slowly and be sure to chew well. [2]
  • Use smaller plates and spoons. [2]
  • It is also possible to drink some herbal teas that help in reducing weight by raising the percentage of burning fat and working to bridge the appetite, such as: ginger tea, green tea, chamomile, and cinnamon . Also, drinking tea and coffee has a similar effect.

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