how to lose weight fast
Contents
1 obesity
2 BMI classifications
3 steps to lose weight fast
3.1 Diet
3.2 Sports
3.3 Lifestyle modification
4 tips to lose weight
obesity
Body weight consists of the sum of the weight of bones, muscles, organs, body fluids, and adipose tissue. These components change by several factors, such as growth, reproduction, and the difference in the rate and level of physical activity, sports, and age. Body fat is divided into two types; One type is considered essential and is necessary for normal physiological functions in the body, in addition to protecting the internal organs, and the other type is considered a store of energy, as this type of fatty tissue accumulates under the skin.
The body weight is maintained by many neurological, hormonal and chemical mechanisms that maintain the balance of the energy that a person consumes with the energy that the body spends, and the majority of the fat that the body stores comes from the triglycerides that a person eats, and the evidence for this is the composition of tissue fats. Fat in the body, which is a reflection of the composition of fats ingested in the diet, in addition to the fact that carbohydrates and proteins consumed in excess of the requirements are also stored as fats in the adipose tissue.
Thus, fat accumulates through a defect in the equation of energy intake with energy that is spent, where a person is considered obese and overweight when fat accumulates in the body to a level that contradicts health, and obesity occurs by the accumulation of fat; Whether this accumulation is general in all areas of the body or concentrated in a specific area, obesity and overweight are diagnosed using many methods, and often the use of body mass index, which is calculated by dividing body weight in kilograms by the square of height in meters, so that the result is evaluated according to the table following.
BMI classifications
The following table shows the body mass index:
Classification Body mass index (kg/m²).
Weight loss less than 18.5
Normal weight 18.5-24.9
Weight gain 25-29.9
Obesity of the first degree 30-34.9
Class II obesity 35-39.9
Class III obesity (morbid obesity) 40 or more
Quick weight loss steps
People who want to lose weight often look for quick ways to lose weight, and this is often their demand when visiting nutritionists, and this may prompt many to follow diets that promise them to lose many kilograms of body weight in short periods of time, such as a week, but what Everyone should know is that the weight that has accumulated over years is difficult to actually lose in a few weeks.
Real weight loss requires a real decision emanating from within the person to make a change in his lifestyle that caused him to become obese and gain weight in the first place, and it is scientifically known that weight loss must be gradual, as weight loss strategies that adopt gradual steps and moderate weight losses For the period of time, they are often more successful than quick solutions that lose the body a lot of weight in a short period.
In spite of this, there is no doubt that a person can speed up the process of losing weight and treating obesity in cases of determination and determination to do so, but this must be done under the supervision of a qualified dietitian to work out strategies that suit individual cases, and it must include weight loss strategies, especially Those who aspire to achieve weight loss quickly, take all the necessary steps, which include diet, exercise and lifestyle modification.
diet
The first principle that is considered effective in achieving weight loss is to achieve an imbalance in the energy equation in the body, and this is done when the calories consumed by a person are less than the calories that the body burns, and the easiest way to achieve this is through diet, as eating a diet in which calories are low If a person eats a diet that contains 500 calories less than his needs, he gets rid of half a kilogram of body fat weight within a week, and it can be reduced further to achieve weight loss. Larger.
But you should not eat a diet that is too low in calories, as the diet should give the minimum energy, which is the basic metabolic rate in the body, which is the minimum energy needed by the body to maintain its normal physiological functions balanced.
The diet must be individually tailored to the individual situation of the person, and you should avoid following popular diets that promise rapid weight loss, as these diets, even if they succeed in achieving weight loss, the weight lost can include fluid and muscle tissue, which is not The desired goal of losing weight, but you must focus on losing fat tissue, and it must be noted that there is no magic diet to lose weight quickly or without real effort.
Sports
Sports contribute to weight loss by achieving an imbalance in the energy equation on the other side of the equation, which is the energy that the body expends, as it increases the total calories that the body burns, and exercise must be exercised daily for those looking for quick weight loss, and perhaps the best sport you can Doing it to lose weight is the sport that you can practice and stick to, so do not compel yourself to exercise difficult or boring exercises for you that make you lose your enthusiasm or ability to exercise easily, and whatever sport you are practicing is better than not.
However, it must be taken into account that the best type of sport suitable for losing weight is aerobic, as it was found that practicing an hour a day of any type of moderate-intensity aerobic exercise is the best in burning fat and losing weight, and aerobic exercises include walking, jogging, stationary bike and jumping on Rope and other sports that raise the respiratory rate and pulse.
A doctor should be consulted before starting this rate of exercise if the person is not accustomed to exercising or suffers from excessive weight or has any health problems, as the doctor can advise him to gradually exercise instead of starting at this level.
Lifestyle modification
This part is very important in the process of losing weight, as it achieves the required continuity in losing and maintaining weight instead of regaining the weight that is lost with diets that fail to achieve real long-term changes in lifestyle, and often the longer weight loss plans are more These behavioral changes in lifestyle depend on analyzing the wrong behaviors that a person practices, whether in eating, sports or even in wrong thinking, and after analyzing the problems in these points and the reasons for their practice, ways are determined to modify them.
This part requires a personal effort, so that self-monitoring and writing down everything related to eating food, of quality, quantity, place, time and feelings accompanying eating helps determine the situations in which a person eats food, whether physical conditions that include place and time or emotional and psychological conditions, such as anger , happiness, or stress or something else.
Behavior modification requires nutritional education and psychological support, and it is best to consult a dietitian to obtain a full assessment of the nutritional status that includes eating behaviors and habits, and to obtain an appropriate plan to modify and treat them.
Weight loss tips
Avoid eating dishes and foods high in fat content, especially saturated fats, which are found in animal fat sources, such as high-fat meats, ghee, butter and cream.
Increasing the intake of vegetables, as they are low in calories and greatly help in feeling full and reduce the amount of food eaten, and you should focus on eating vegetables between meals and when you start eating until fullness occurs by eating less of the main dishes.
Avoid eating sweets and replace them with fruits, and eating fruits between meals contributes to reducing the feeling of hunger and reducing the possibility of a person eating an unhealthy high-calorie snack between meals.
Replace milk and milk products from yogurt, cheese and full-fat labneh with skimmed or reduced-fat alternatives.
Make sure to eat slowly and chew well.
Drink at least two liters of water per day, and increase this amount if the weather is hot or the person exercises. Research has also found that drinking water between meals helps to feel full, and reduce the amount of food and calories consumed.
Rely on whole grains, such as whole wheat bread instead of white bread and whole brown rice instead of white rice, where at least half of the grains a person eats daily should be whole grains.
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Diets