We always want to get a slim and perfect figure, so we resort to losing a few kilos, but we may follow methods that do not bring the desired results, and today we will present you through the (Health food) website to our followers 10 ways to lose weight in a week and we will also mention the most important correct rules when following a diet to lose weight, in addition to different ways to lose weight you can choose the most suitable for you and follow them.
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Ways to lose weight without dieting
There are many natural ways and systems to lose weight without resorting to following a diet, which is not preferred by some who do not want to follow a diet, and here are many ways as follows:
First, make sure to eat breakfast on a daily basis
It is a misconception that neglecting breakfast and not eating it leads to weight loss, which is a completely wrong belief because that step leads to a person eating a large amount of food throughout the day, but maintaining breakfast greatly helps to lose weight by eating fruit and low-fat dairy products to get the benefit and away from gaining calories, which is a major cause of weight gain.
Secondly, drink fluids and stay away from eating sugars
To lose weight, you should keep drinking liquids such as low-fat yogurt, natural fruit juices or water and keep away from eating sugars that will increase calories and thus gain weight with the experience of vegetable juice between meals in order to restrict the person from eating in case of hunger.
Third reduce the size of your meal
Consider reducing the size of your meal and reducing the amount of food because this contributes significantly to weight loss, while eating small meals frequently in order to maintain the level of sugar in the blood while avoiding overeating.
Fourth, exercise
Maintain regular exercise by doing some special exercises to lose weight.
Fifth, add protein to your meal
Adding low-fat protein to your meals in order to feel full for the longest time in order to avoid overeating such as eating eggs, lean meat, nuts, peanut butter and beans.
The method of weight loss with water
Losing weight by water depends on eating abundant amounts of water, which will raise the metabolic rate, which contributes significantly to burning large amounts of fat over a short period of time, but you should not drink carbonated water during the application of this method, because it leads to significant weight gain, taking into account drinking water before eating and avoiding drinking water while eating to not:
First lose weight by water and lemon
One of the simple ways to lose weight is to squeeze a kilo of yellow lemon while keeping the peels, then we add water on the fire until it reaches the boiling stage, then we add the lemon peel to the boiling water while leaving it for half an hour, then we remove the peel from the water, add water to the lemon juice, put it inside sealed bottles, put it inside the refrigerator and eat it 15 minutes before eating.
Secondly lose weight with warm water
Warm water is an effective way to lose weight, and this method is to drink a glass of warm water on an empty stomach daily, in order to activate the part responsible for burning fat, and then activate the body and get rid of the fat in it by this method the person will get rid of all the fat on the abdomen and buttocks.
Third, losing weight with cold water
It is one of the effective and quick ways to lose weight, and it consists in drinking cold water, which leads to a decrease in body temperature, which results in burning fat, so it is recommended to drink cold water at different intervals and before meals.
The right way to lose weight for women
Many women suffer from overweight in addition to some health problems as a result of the accumulation of fat in the body, and you can calculate the body mass index to find out the percentage of obesity increase, which is to measure weight/ height, and then start following a healthy diet that helps you lose weight, and the basis of any proper diet to lose weight must be:
Divide meals throughout the day into five meals (three main meals breakfast, lunch and dinner) and two snacks(snack).
Reduce fats and starches, focus on protein, vegetables and fiber.
Reducing calories if the goal is fat loss, or stabilizing calories if the goal is constant weight according to the person's desire.
Drink water in sufficient quantities to raise the metabolic rate, reduce calories and a sense of satiety.
Following the order and order of food items, you can start with soup, then salad, and the next one prefers protein or the main course.
Focus on vegetables and fruits that contain fiber, which will make you feel full.
Stay away from sugars and saturated fats.
Stay away from fried foods and fast foods.
Reduce salt in food, replace it with spices and herbs.
Exercise regularly, be patient and determined.
Here is a sample of a daily diet:
Breakfast: two pieces of whole grain bread, a piece of cottage cheese, a salad plate without the addition of hydrogenated oils or salt, which can be replaced with spices and olive oil.
Snack: cornflakes Cup with a glass of skim milk,fruit fruit.
Lunch: a quarter of grilled chicken, five spoons of brown rice, a plate of salad.
Snack: green tea without sugar, half a cup of nuts.
Dinner: a glass of Greek yogurt with oatmeal, or a plate of salad with olive oil, feta cheese and lettuce.
The normal rate of weight loss per month
If you are following a diet to lose weight, you should pay attention to the normal rate of weight loss so as not to exceed the allowed limit and suffer from health complications.the percentage of fat loss varies from person to person depending on several factors, including type, age and body size.
one of the most common mistakes when following a diet is the desire to lose weight very quickly and this negatively affects a person's health. the normal rate of weight loss is 4 kg, that is, an average of a kilo every week, and this is the best and safest rate.
The fastest way to lose excess weight
Intermittent fasting is one of the most popular diets for fast weight loss, it can be followed to achieve the goal of losing weight in a short time, and there are types of intermittent fasting system, namely:
The method of fasting every other day and eating normally in the following days, but staying away from sugars and saturated fats.
Method 2: 5: which is fasting only two days a week so that food containing 500 calories is eaten during the two fasting days.
Method 8: 16: and here a person fasts 16 hours of the day and then eats only in the grace period of 8 hours.
While following the intermittent fasting diet, attention should be paid to foods so that healthy foods are eaten during the grace period of intermittent fasting, in addition to eating protein, exercising, drinking fresh unsweetened juices, drinking green tea and water.
In conclusion, we have presented 10 ways to lose weight in a week while clarifying some important information that must be followed when following a diet, such as knowing the rate of fat loss for the body, which varies from person to person depending on body size, age and gender.