How to lose excess weight

The overweight problem of concern to many people, we find individuals often suffer from excess weight and caused health problems and psychological. The problem is compounded when he finds these individuals difficulty in how to get rid of this excess weight; due to the difficulty to walk on a diet specific, and the lack of sufficient time to work exercise, and continuous follow-up with a nutritionist or physical therapy, then the most important is how to maintain their weight new. How can you lose weight? And any things start? 

Lose excess weight

Seriousness of excess weight :  

The beginning you have to learn the seriousness of excess weight, something that motivates you would because making serious strides toward accelerated to lose weight, to avoid the risks posed him. Risk lies not only in the external shape those infected overweight and suffering from problems in the selection of clothes and society's perception of him, but it proved to be the cause of many diseases and problems and health risks, such as: stroke, heart and lung disease and gallstones, kidney failure, atherosclerosis and hypertension blood and diabetes, joint pain and fat around the liver, as well as respiratory problems and sleep disorders and some types of cancer. Obesity comes after smoking as the most pathogenic causes of death. There is also a link between obesity and mental health problems such as: lack of self-esteem, loneliness and depression, depression and obesity, as it is said: The two sides of the same coin. There is no doubt that the loss of excess weight means to avoid these problems and mental health.

Seriousness of excess weight 

The reasons for weight gain :
Eating disorders, and follow a high-calorie diet, consumption of large amounts of fat-filled food has an essential role in weight gain, fat on the importance of the body contribute significantly to weight gain.
That it finds difficulty many people to eat low-calorie foods when they are available foods rich in fat and calories.
People who suffer from overweight may not arrive at a feeling of fullness in early, which leads to eating large amounts of food.
Reduction of exercise may lead to an increase in weight; because they are burning calories instead of being stored in the body as fat.
In addition to eating large amounts of food and lack of exercise, there are other factors to weight gain due to genetic factors or environmental, in addition to economic and social factors. 

How to lose excess weight : 

First: select for yourself a way and a realistic goal to lose weight:To decrease your weight should be your motivation and determination to reduce weight, and set a realistic goal to lose weight at least 5% to 10% of your current weight within 3 to 6 months.
The weight lose is slow and regular easy to keep it from half to one kilogram per week goal more realistic and healthy, compared to weight loss quickly, which could lead to the recovery of weight lost in a little time.

 

Second: follow a healthy diet and healthy:
Reduce the amount of food you eat every meal gradually, and be sure to be all-inclusive meal nutrients.
Reduce intake of foods that contain fat, such as butter, margarine, cheese and high-fat dairy and fried foods
Oil; because excess fat stored in the cells of the body and thus increasing the weight. And you'll lean meats such as: skinless chicken breast, grilled fish and turkey meat.
Eat fresh fruits and vegetables; because they provide the body with vitamins and minerals.
You can deal with your favorite foods, but in small quantities and at spaced intervals.
May weaken your will in front of some of the foods that cause weight gain, be sure to not be in front of you foods that تغريك and weaken your will, and that may lead you to spoil your diet program.
Watch out for harsh diet is specious tempted lose weight quickly, and depends on the propagation of a certain type of foods and reduce others, and deprives the body of necessary nutritional values ​​that it needs, it may be effective but temporary.

Third: some of the behaviors associated with eating:

Drink a glass of water before you eat will help you in your stomach is full.Eat when watching television increases the amount of food you eat without feeling.

Start your food with a large plate of green salad without oil. 

Eat your food slowly and chew thoroughly. 

Avoid sleeping immediately after eating. 

Be sure to be a light dinner.

Fourth: Exercise:
In the morning practice some abdominal exercises and running in place for 10 minutes.
Start the exercise of walking five minutes a day until up to half an hour over time.
Use of peace instead of the elevator always.
Brisk walking helps burn more calories.

 Reasons to prevent excessive weight loss:
Lack of sufficient sleep leads to the body looking for another way to create energy, which are eating more food, be sure to sleep at least seven to nine hours a day to night.
Lack of exercise with a balanced diet, it is not true that practicing sport and deal with what you want to eat, or be limited to a diet without exercise, but right next exercise, a balanced diet.
Fatigue or anxiety associated with frequent thinking about weight loss, a condition similar to the case of lack of sleep, avoid thinking about it, and I run yourself to exercise.
Considered an enemy with food that fuels the body, are not considered food promised you, he is an enemy when you eat greedily and incorrect way. And always avoid feeling hungry, and are advised not to abandon the main meals.
Despair and loss of hope quickly to get the appropriate body to lose excess weight, which is what drives some people to spoil his diet, The body needs time to get used to the new diet. And hunger makes the body stores fat, which leads to the slow process of weight loss.

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Lost Weight