Lose weight in a week 

Contents

 1 Defining obesity and overweight

 2 BMI classifications

 3 weight loss in a week

 4 general tips that you can follow to lose weight

1- Defining obesity and overweight

 In order to understand the principle of weight loss, you must first know the concept of obesity and overweight; Where excess weight is defined as the condition in which the body weight exceeds a certain measure in relation to height, and obesity is defined: it is the accumulation of fat in the body to a degree that is incompatible 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 throughout life, and there are many reasons for obesity and weight gain, but the imbalance occurs in the body weight of a healthy person when this equation is disturbed, when the amount of energy increases ( calories) consumed in the diet than the energy (calories) consumed, or when the energy consumed falls below that intake, a gradual increase in weight occurs according to the extent of the difference between them. A common method for assessing weight is to use the body mass index, which is calculated from the following equation:

Body weight in kilograms/height in metres squared.

2- BMI classifications

 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

 Weight loss in a week

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

 The weight that is gradually lost is more viable and not gained again, and although specialists in nutrition and diets always recommend healthy diets and positive lifestyle changes in order to work on gradual weight loss, the search for quick ways to lose weight remains a goal. Many have.

Weight loss occurs when we reduce the calories consumed by the body burning, or when we raise the calories that the body burns compared to those it eats, such as what happens when we increase physical activity, and certainly one week is not enough to treat obesity or get rid of obesity. of excess weight, but it can be disposed of between 1 kg to 2.5 kg during this period, as if we burn 500 calories more than the intake per day for a week, approximately half a kilogram of body fat weight can be eliminated, and if you You need to lose more weight, so you should follow a diet that is less than your daily needs by more than that, in addition to exercising daily.

It must be taken into account that the daily intake should not contain calories less than the basic 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, which include Blood circulation, breathing, and functions of the digestive and kidney systems, as diets that are very low in calories may be dangerous to the body and may produce negative effects on health,

 In general, the calories in the daily diet should not be less than 1200 calories, but the daily needs and the basic metabolic rate differ from one person to another, and a nutritionist should be consulted to determine the appropriate calories for each person.

 In most cases, the people who are looking for ways to lose weight in a short period of time (such as a week) are those who have emergency events that have not been prepared in advance, while the primary motivation for following a diet and losing weight should be to reduce the health risks associated with obesity and get all The preventive benefits that result from a healthy diet.

Obesity and being overweight raise the risk of chronic diseases and reduce life expectancy.

You should not follow harsh diets that avoid a certain type of food or focus on a specific type, such as diets that focus on protein and eliminate starches, or the cabbage or potato diet, etc., and you should know that there is no magic diet that rids the body of excess weight quickly or effortlessly. On the other hand, the diet must be comprehensive, varied and balanced, and it must take into account individual differences.

General tips that can be followed to lose weight

A dietician should be consulted to assess the nutritional status of the individual and give the appropriate diet.

 The goal must be realistic and logical so that the person does not get frustrated and can continue with the diet.

You should rely on small and multiple meals instead of one large meal, as dividing calories into several meals activates metabolism and thus helps in burning larger calories.

 Reducing fat intake and avoiding saturated fats. For example, you should avoid eating high-fat meat and replace it with low-fat meats, such as: skinless chicken breast, and grilled fish.

 Drink sufficient amounts of water, where you should drink at least two liters of water per day, in addition to more if the weather is hot or the person exercises, and studies have found that eating sufficient quantities of water prevents the person from eating food that is caused by thirst Drinking water before meals helps reduce calorie intake and helps you feel full.

 Start eating salads before the main meal, and to avoid getting bored, it is possible to prepare the salad in a different way every day. You must raise the level of dietary fiber intake, as it makes absorption slower and contributes to a feeling of satiety for a longer period, and 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 quantities of food.

 Eat milk or skimmed milk instead of full fat.

 Do at least an hour of exercise daily.

 Eat slowly and make sure you chew well.

 Use smaller plates and spoons.

You can also drink some herbal tea that helps reduce weight by increasing the rate of fat burning and suppressing appetite, such as: ginger tea, green tea, chamomile, and cinnamon, and drinking tea and coffee has a similar effect.