healthy diet diet Lose weight without losing weight Losing weight is one of the biggest dreams of many people, especially because of the prevalence of obesity in the Arab world and the nature of life, where it depends more on saturated fats ready to eat, which contain a high percentage of calories and hydrogen.
The best solutions for healthy weight loss
1- Set reasonable goals
Your weight loss goals should be logical, for example, if you have 20 kg of excess weight, you should plan enough time to lose this weight, and not drop it in a short period of time, as the process of rapid weight loss may be encountered. Through rapid growth.
2- Put your health first
The reason behind losing weight should be to gain health as many diseases are related to obesity such as cardiovascular diseases, stress and diabetes.
3- Adopt a healthy lifestyle as a lifestyle
You should know that healthy eating is a lifestyle because some people when they reach their desired weight revert to bad eating habits that lead to weight gain which brings them back to an earlier era.
4- Do not adopt the method of deprivation
Steer clear of programs that promise short-term weight loss and rely on deprivation and starvation, because weight loss comes from muscle mass, not fat mass.
5- Make sure to eat breakfast
Eating breakfast carefully increases the rate of burning and improves metabolism, which is one of the foundations of weight loss.
6- Eat a balanced diet
A healthy system should include all items and food groups without removing any groups.
7- Don’t forget sports
Exercising is important for improving muscle mass, increasing the rate of burning, and keeping the body from saggy skin.
8- Sleep well
Getting enough sleep is important for losing weight because scientific studies have proven a relationship between obesity and irregular sleep patterns.
We will give you an example of a healthy weight loss regimen that takes into account your daily need of 1500 calories:
1500 calorie diet
Breakfast at 7-8 am
Small thin brown bread or large white bread or large loaf of pigeon or two slices of toast
- 1 cup of vegetables (cucumber, tomato, pepper, carrot, lettuce) from 2 cucumbers
+ Choose one category:
- 1 small can of tuna, drained in oil or water
- 2.5 matchbox-sized pieces of boiled cheese
- 2 boiled eggs one
or
- 3 tablespoons of chickpeas or broad beans and 1 teaspoon olive oil
- 3 tablespoons of labneh and 1 teaspoon of olive oil
- Or a small milk carton with a teaspoon of olive oil
With or without bread portions, eat:
- 3 tablespoons of oats with skim milk + 1 fruit
- Corn flakes with skimmed milk + 1 fruit
Snack (1) at 10 am
Choose a fruit from the fruit facility + a small carton of milk or a glass of milk or a cup of low-fat Shona + chopped vegetables
Lunch at 2-3 pm
A large salad plate + a cup of rice + a piece of meat the size of the palm of the hand
Snack (2) at 4 pm
1 serving of fruit + 1 cup of chopped vegetables from the fruit supplement
Dinner at 6-7 pm
Small thin brown bread or large white bread or large loaf of pigeon or two slices of toast
+ 1 cup of vegetables (cucumber, tomato, pepper, carrot, lettuce) – 2 cucumbers
+ Choose one category:
- 1 small can of tuna, drained in oil or water
- Two matchbox-sized pieces of boiled cheese
- 1 hard boiled egg
or
1.5 tablespoons of chickpeas or broad beans and 1 teaspoon olive oil
1.5 tablespoons of labneh and 1 teaspoon of olive oil
Or a small milk carton with a teaspoon of olive oil
With or without bread portions, eat:
- 3 tablespoons of oats with skim milk + 1 fruit + a large bowl of popcorn
- Natchez with skimmed milk + 1 fruit + large plate of popcorn.