1 Weight loss
2 Can you lose 10 kilos in a week?
3 factors associated with faster weight loss
4 How to diet to lose weight
5 tips to lose weight
- Weight loss
usually occurs due to more calorie consumption than the body needs, and weight loss occurs as a result of dieting, exercise, and in most cases, weight loss is usually the loss of
fatty mass in the body, but in cases of a very harsh diet, or a very large weight loss, the body may lose protein and other elements.
Losing even a small amount of weight provides many health benefits for the body, with the Centers for Disease Control and Prevention (CDC) suggesting that losing 5-10% of body weight improves blood pressure, sugar levels, and cholesterol as well.
- Can you lose 10 kilos in a week?
Is it healthy to lose weight quickly? Many people resort to some wrong ways to lose weight, such as: eating low calories, dieting, or exercising heavily but losing healthy and
safe weight by combining dieting, exercise, and exercise, but the body can lose more than that rate by combining dieting, exercise, and exercise. Some may notice a rapid decline in
the initial period, which is considered normal because the weight lost during this period is called water weight.
This is because consuming fewer calories than the body burns causes the launch of energy stores, known as Glycogen, which is associated with water, so when burned as an energy
source, the body releases water and loses it at the beginning of the weight loss journey, so the amount of weight loss is greater, and it should be noted that rapid weight loss leads to
loss of water, muscle mass, and bones instead of fat loss, so experts recommended that you gradually lose weight.
- How do I distinguish between fat and muscle loss when you are underweight?
It may be better for people trying to lose weight not to rely on the balance to follow up on their situations, they may sometimes be advised to focus on the amount of fat lost by the
body rather than on the number of kilograms, as fat loss leads to a change in body structure, to increase muscle ratio, causing beneficial changes in the body that the balance does not show, and it can be known whether the body loses fat in several ways, including Taking
body measurements or using a balance that measures the body's fat content, and other methods, body measurements give more information about body structure than weight, and the greater the muscle ratio in the body, the healthier the body, regardless of weight.
It is not recommended to lose 10 kilograms in one week; even if there are severe diets that achieve this, they are totally unsafe;
Factors associated with faster weight loss
Some factors may be associated with faster weight loss in some groups than others, and we mention the following: men lose weight faster than women: men have a higher percentage
of muscle tissue than women, and muscles cause more burning of calories than fatty tissues, so when men and women eat the same amount of calories; men lose more weight, but this
the effect is short-term when continuing diet the weight loss rate is close among men And women. Young people lose weight faster than adults: weight loss can become more difficult as you progress
At age, however, this does not include everyone; weight loss or increase varies from person to person, genes have a role to play, but in general, it can be said that aging slows the body
metabolism and hormone changes, especially in menopausal women. People at a higher weight lose weight faster than those with less weight: People with higher weight tend to lose
more weight than less weight, but everyone's weight loss rate is close; for example, a person weighing 136 kilograms can lose 4.5 kilograms and a half of his weight within two weeks when reducing 500 calories from his daily
- How to diet to lose weight
Knowing the calories needed for each person: The amount of calories a person needs per day varies depending on several factors, such as age, gender, weight, height, and daily
activity and the amount of calories recommended to be consumed varies depending on a person's goal, i.e. if they are trying to lose or maintain weight, or Increase, but overall
women's daily calorie needs are estimated at 1,600-2,400 calories, while men need between 2,000 and 3,000 calories,[11] and weight loss is recommended to reduce Between 500-1000
calories of daily calorie need, resulting in the loss of approximately half a kilogram to one kilogram per week. [12] Dividing calories into food groups: Eating a variety of foods from
different food groups are important for maintaining health. Each food group contains important nutrients for health. Consumption of recommended amounts of these groups is
associated with maintaining health. We recall what these food groups come from, and the recommended amounts of each group for someone who needs 2,000 calories a day:
As noted, these 2,000 calories are not fixed for everyone, so visiting a dietitian to determine the calories and amounts of calories the body needs, and the appropriate way to lose weight,
is essential and important, as the specialist will help plan a healthy and viable diet, taking into account a person's health condition, medical history, lifestyle, and choices.
Following a daily diet: Many magazines, websites, and TV ads promote certain diets that claim to be suitable for everyone, and in fact, there is not a single diet suitable for everyone.
Some diets may be suitable for some people, but they may be harmful to others, but in general, as mentioned earlier, a person at every main meal needs a mixture of the food
groups mentioned earlier, and in what comes to an example of how foods are distributed to meals to include All food groups in balanced quantities:
Number of substitutes according to daily calorie needs
- Tips for losing weight in what comes some
The effective methods recommended for weight loss: Following the intermittent fasting system is to follow a certain eating pattern, in which short-term food is regularly refrained from, meals are consumed within a shorter period during the day, and have several methods: ...
16/8 System, where food is refrained from for 16 hours, and eaten only during the eight hours, this period can extend from noon to 8 p.m., according to a study conducted on this
a system that eating at specific intervals resulted in lower calorie consumption and loss of weight of participants. The system of exchanging fasting days, i.e. fasting day after day, in
which only 25 to 30% of the calories consumed by the body during fasting days are consumed, while the rest of the days are eaten normally, but it should be noted that
overnutrition and a healthy diet should be avoided during days when food does not abstain. The 5:2 system is done for two out of seven days, and during fasting days approximately 500 to 600 calories are eaten.
Tracking and recording food and sports
Recording every type of food eaten, exercise, and time is a useful way to lose weight, making people pay attention to what they consume during the day.
Eat proteins for breakfast
The hormonal effect of eating protein for breakfast can last for hours after eating it, and eating proteins helps to feel full by regulating appetite hormones, often due to the low level
of the hunger hormone ghrelin and the high level of satiety hormones, such as a peptide. YY, Peptide YY, Cholecystokinin, and Glucagon-1-like peptide, known as GLP-1, should be
selected for good and high sources Protein: oats, eggs, sardines, butternuts and seeds, quinoa porridge, and space chia seeds.
Reducing consumption of sugar and refined carbohydrates
This type of carbohydrate does not contain fiber or nutrients because of processing, manufacturing, rapid digestion, and glucose, whose height leads to weight gain because of
its urge for insulin to enhance fat storage in fatty tissue, such as refined carbohydrates: white rice, bread, and pasta.
Other health lifestyle adjustments
Other lifestyle recommendations to help lose weight health include too much fiber: whole grains, nuts, fruits, and vegetables, as fiber increases feeling full, and does not digest small
intestines unlike starches and sugar, which can lead to weight loss. From the secretion of the hormone satiety, known as leptin. High-intensity exercise: integrating frequent exercises
High-intensity interval Training to regular exercise is one of the most effective ways to burn calories. Eat moderate amounts of healthy fats: avocados, nuts, olive oil, vegetable oils, and butternut.
It is recommended to adopt an intermittent fasting system in case of a desire to lose weight, in addition to the importance of drinking too much water and fiber, reducing the intake of
sugars and carbohydrates, moderation in fat intake and healthy selection, and high-intensity exercise are recommended to achieve the desired goal.
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