5 habits to follow a healthy lifestyle to lose weight
We all get excited to make positive decisions in our lives, and one of the most common decisions is to lose weight.
Unfortunately, many women resort to wrong methods to lose weight, which reduce body weight in the wrong way and affect the health of the body in general.
One of the most important things when deciding to start a weight-loss diet is to set realistic goals that are actually achievable, says nutritionist and health advisor Verlene Gemayel.
Because the issue is not just a diet, but a change in the style and lifestyle, so you have to be ready to change your way of life and acquire healthy habits that are better for us, healthily and physically.
Nutritionist Verlin Al-Jamil has put in our hands 5 habits that you must focus on to follow a healthy and useful lifestyle to lose weight.
Drinking water
Water is one of the very useful elements in maintaining the health of all parts and organs of the body, as it is necessary to stimulate blood circulation in the body and facilitate the metabolism process. The
amount of food eaten in meals. Therefore, you should not neglect drinking at least 2.5 to 3 liters of water daily and regularly.
Exercise and activity
Sports activity is a major part of the weight loss and maintenance program, and it is one of the important factors in order to maintain health, obtain a slim body, increase the burning process and work the
blood circulation. Exercise also reduces the risk of various communicable diseases today. Since many people live sedentary and sedentary lives, and they rarely engage in sports activities, they must
be motivated to increase their motor activities and engage in sports activities they like, such as walking, running and various group games, provided that they practice them periodically and regularly at
least between 40 to 45 minutes a day or 4 hours a week. In addition to increasing activity and limiting the time we spend sitting in front of the TV or computer, and replacing the practice of various motor
activities with it, such as gardening, climbing stairs instead of using the elevator, stopping the car further than usual when going to work or the market and other types of sports activity.
meal planning
Organizing the three main meals and snacks at regular and fixed hours helps to burn properly, increase metabolism and regulate appetite. Diets must be committed to healthy foods:
Lots of vegetables and start eating green salads at the beginning of lunch and dinner, as they fill the stomach and speed up satiety and reduce the amount of food eaten.
Replacing the fast absorbing white bread with the slow absorbing brown bread, and increasing the sources of fiber.
Eat legumes such as beans, lentils, chickpeas and quinoa instead of white carbohydrates.
Not using food sugar to sweeten drinks, reducing sugars as much as possible, and using other sweetener alternatives.
Adopting sources of good fats such as nuts and seeds such as chia seeds, pumpkin, flax seeds, avocado, and others because they also give a sense of satiety for a longer period and help absorb the most important vitamins such as vitamins A, D, E and K.
Avoid fried foods in favor of boiled or grilled foods.
Chew the food well before swallowing it. Reckless eating and drinking leads to devouring more food because the satiety center in the brain needs 20 minutes to be informed of the messages required by the digestive system.
good sleep
Good sleep for 7 to 8 hours helps to lose excess weight, as the human body burns more fat when it is asleep, unlike what happens throughout the day, as the body slows down the burning of calories in a waking state in order to conserve energy.
Studies have proven that lack of sleep reduces the burning of fat in the body and helps in accumulating it in the body. It also causes the body to demand sweets greatly and exposes the body to many diseases.
Reducing stress and anxiety
Several studies have linked frequent exposure to stress and weight gain, and the reason may be the release of cortisol in the body when stressed, which leads to weight gain.
And when exposed to stress and tension, fat accumulates around the waist area and the metabolism process becomes slower, which leads to a chain reaction that results from the secretion of cortisol and an increase in its levels in the body.
Therefore, you should look for other sources of stress relief such as meditation, deep breathing, relaxation, listening to music and yoga.