important steps of dieting 

Contents

1 diet

2 most important steps of dieting

2.1 Determining the goals of following the diet

2.2 Follow a balanced diet

2.3 Adopt healthy habits

2.4 Doing physical activity

 dieting

 Following the diet is necessary to maintain the health of the body and reduce the risk of developing non-communicable chronic diseases; such as heart disease, diabetes, and cancer. It should be noted that healthy diets of all kinds must include all types of foods; Such as legumes, grains, fruits, and vegetables, as well as foods from animal sources, and it is recommended to reduce the consumption of salt, sugar, and fats, and it is worth noting that vegetables and fruits are a rich source of vitamins, minerals, antioxidants, and fiber, and their consumption reduces the risk of obesity, cancers, and strokes. ischemic; Fat is a high calorie source, and the intake of saturated and trans fats should be reduced; which are found in industrially prepared foods.

 The most important steps of dieting

 Setting goals for dieting

 Many people neglect the first and most important step of dieting, which contributes to encouraging and motivating them to continue, as it is recommended to set long and short-term goals to lose weight; This is done through the following:

 Accurately setting goals:

 This requires identifying the reasons for which it is necessary to adhere to the diet, for example, people may want to lose weight to relieve back pain, or determine the number of kilograms to be lost.

Setting long and short term goals:

 Long-term goals depend on short goals; which are for a few weeks, examples of which are; Learn healthy cooking recipes, buy food products that are low in calories or fat, and eat vegetables in the evening for dinner.

 Commitment to Realism:

As it is recommended that the goals be logical and feasible, in addition to starting to implement them gradually, it is also worth taking into account the time necessary to implement these goals; for example; If a person relies on eating fast food five times a week because there is no time to cook at home; He should allocate a little of his time to prepare it 3 times a week, so that he is completely accustomed to cooking at home, and to stay away from eating outside the house.

 change habits:

Where this is through following healthy habits, and avoiding negative thinking, pessimism, and anxiety; And that through self-acceptance, as well as regular physical activity.

 Flexibility:

It is considered the main factor of change for the better, and that is through trying new healthy things such as eating or daily habits.

 Follow a balanced diet

The following points explain some aspects of changing the diet, through:

 Reduce calories:

 As health care providers look at the daily habits related to eating and drinking people, in order to reduce the number of calories consumed per day in the appropriate way for the person, and this is in order to reduce weight, and it is worth noting that women usually need to eat between 1200 to 1500 calories, while men may need between 1500 and 1800.

Choose filling foods:

As it reduces the feeling of hunger, and this is done by eating foods with high nutritional density and low calories; Such as; Fruits and vegetables, and avoid sweets, fats, and processed foods.

 Choosing healthy foods:

 It is considered a way to make the diet healthy, as eating more plant foods; Such as fruits, vegetables, and whole grains as a source of carbohydrates, in addition to eating lean protein sources such as lentils, soy, and meat, and you should eat small amounts of fat; whose sources are recommended to be healthy; Such as olive, canola, and nut oils, and it is recommended to eat fish twice a week.

 Reduce your intake of certain foods:

 Some diets require reducing certain amounts from one of the food groups; Such as reducing carbohydrates or fats significantly, and the doctor should be consulted about the nature of the diet to be followed to suit the person, and it should be noted that high-calorie foods should be reduced, such as; Sugar-sweetened beverages.

Follow healthy habits

Changing bad daily habits and adopting healthy habits instead is one of the most important steps of dieting, as it improves health and reduces the risk of disease, and it also has a role in improving sleep and its quality, and the most important of these habits are:

 Take a walk after dinner.

 Turn off the TV, phone, and any electronic devices an hour before bed; This is in case the person finds it difficult to sleep.

 Choose healthy foods.

Writing down daily practice changes, rewarding oneself when achieving goals and following healthy habits.

Choosing the lowest cost for implementing habits; for example; You can go for a walk outside, and buy healthy food products at the lowest prices.

 Involving others in the application of healthy habits, and this contributes to encouragement and motivation, such as dancing, exercising, and cooking with family members or friends.

Doing easy and fun exercises.

drink plenty of water during the day; Which may contribute to reducing appetite and the amount of food eaten.

 eating food prepared at home; This improves the quality of the diet followed.

 increase the number of hours of sleep; Several studies have proven that lack of sleep may increase appetite, so it is recommended to allocate at least 8 hours to sleep.

 Doing physical activity

 It is recommended to do two and a half hours of exercise a week to lose weight, such as; Aerobic exercises, muscular strength and resistance exercises of medium intensity, where it is preferable to exercise 30 minutes a day for five days a week, or from 45 to 60 minutes a day for three days a week, and it is also recommended to train gradually in terms of intensity and time. It is done anywhere and anytime without the need to join sports centers. It is also recommended to practice it with others, such as walking in shopping malls or playing football or basketball.