Weight loss methods in a week
Follow a diet
•Reducing carbohydrates intake
The focus when following a diet on proteins that enhance metabolism in the body, and reduce appetite, in the sense that this method helps to lose weight within a few days, as many studies indicate that following a diet of low carbohydrates is considered one of the best The ways to reduce weight and enhance the level of public health, given its role in expelling water from the body, so we find a clear difference in weight within a short period of time following this system
It is noteworthy that foods rich in sugars and starches would enhance the production of the hormone insulin in the body responsible for storing fats, which increases the severity of the problem of weight gain, and therefore reducing the consumption of these items reduces the accumulation of excess water in the body, and reduces the level of fat in it, and it must Eat more protein, unsaturated fats and vegetables, such as broccoli, broccoli, spinach, lettuce, cucumber, celery and cabbage, as well as meat, including seafood and fish. You can also eat olive oil and some fruits, such as avocado.
Eat healthy foods
Eat healthy foods that contain less calories, and avoid eating fast food, because they contain a large number of calories, as these foods help increase the feeling of satiety, in the sense that if the amount of calories consumed is greater than the amount of calories The heat consumed, the percentage of fat will increase, and therefore it is necessary to reduce spices and sauces, and avoid eating dinner late at night, and be careful to consume a greater amount of fruits and vegetables, increase the drinking of water, and avoid drinking soda.
Doing exercise
Exercising including high intensity exercises and resistance exercises is one of the best ways to guarantee fat burning and improves the overall appearance of the body, as resistance exercises such as weight lifting contribute to losing a similar amount of weight as in regular aerobic exercises, and maintain muscle mass As this exercise is a great way to reduce the body's stores of carbohydrates and weight of water, and eliminate bloating, in addition to maintaining the levels of hormones that usually decline when following a specific diet.
High intensity exercises and intermittent time exercises are also effective ways to lose weight, as research indicates that practicing these exercises for five to ten minutes contributes to weight loss by five times the usual exercises, and can be practiced three to four times in The week as part of the sports system.
High intensity exercises
Examples of these exercises include:
1- Session 1: 10 x 20 seconds race (run, run) with 40 seconds rest.
2- Session 2: 15 x 15 seconds race with 30 seconds rest.
3- Session 3: 7 x 30 seconds race with 60 seconds rest.
4- Session 4: 20 x 10 seconds race with 20 seconds rest.
It is noteworthy that in order to burn additional calories and lose more weight, daily physical activity can be increased, as the difference between performing a manual job and an office job reaches one thousand calories per day, and that equals exercising for a period ranging from ninety to one hundred Twenty minutes, so changing your daily lifestyle, walking, going shopping on foot, as well as standing more than sitting, and cleaning the house can help burn a lot of calories.
Weight lifting exercises
Weight lifting exercises are the best way to continue exercising and stick to them, and therefore you should stick to these exercises by going to the gym on an average of three to four times per week.
Weight loss tips
There are many tips that can be adhered to to ensure weight reduction, the most prominent of which are:
•Create a plan: This plan includes the will against eating high calories, such as eating food multiple times, i.e. dividing food into small meals, and knowing the number of calories that must be eaten daily, taking care to take the appropriate amount, and drink more water in case Hunger.
•Getting support: Through friends and family, or entering groups to lose weight, thus encouraging the individual, increasing his resolve, and it is possible to use smart phone applications that support the extra weight loss.
•Determining the motives for eating: Food is the fuel for daily activities, but many individuals do not eat only to gain daily energy, some of them eat large quantities when they are stressed, angry, anxious, depressed, or when they are happy, so you must know which of Feelings that give rise to appetite for food, and when they do occur one should be concerned with something else, such as walking.
•Intermittent fasting: Intermittent fasting is another effective tool in burning fat, because it forces a person to limit his calories, and also limits food intake for a short period of time.
•Caffeine intake: specifically coffee, as coffee is a healthy source of caffeine, and studies indicate that caffeine can help a person burn more fat, in addition to helping to lose excess water in the body.
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