Definition of obesity
Obesity is defined as the accumulation of fat in the body to an extent inconsistent with health, and is usually evaluated using the body mass index, which is calculated from the following equation: BMI = body weight (kg) / square length (m 2), after which the results are evaluated according to the following table :
| Category | Body mass index (kg / m 2). |
|---|---|
| Weight below normal | Less than 18.5 |
| Normal weight | 18.5-24.9 |
| Increase in weight | 25-29.9 |
| First-class obesity | 30-34.9 |
| Second-class obesity | 35-39.9 |
| Third-class obesity (morbid obesity) | 40 and more |
Slimming during a short period
Many people seek an effective way of slimming and losing weight during a certain period. This is not impossible if the period is somewhat proportional to weight, but this goal should be used as an incentive to treat excess weight and adjust lifestyle and nutrition without being a final goal in itself, It should also be borne in mind that successful weight loss is often the result of a long-term, not a short-term plan. It should not be motivated to follow any of the often unhealthy diets. The question remains what is the right way to slim down over short periods of time. ? In this article, we will try to identify the answer and the possibility of losing weight in just one month.
Method for slimming during a month
After we mentioned in the introduction about slimming during short periods, we talk in this section about the best way to be followed for weight loss within a month, and we will summarize the following points:
- In the beginning, as mentioned above, a person should resolve the problem of excess weight radically by following a healthy lifestyle and making gradual changes. When done under the supervision of a nutritionist, he or she will help him to develop a suitable plan and strategies to gradually change erroneous behaviors. Adopting a healthy lifestyle.
- If you have a strong reason to lose weight quickly, such as having a specific operation you need to lose weight, or to achieve another health goal or any other occasion The person wants to lose weight before it, but with the need to adjust the plan after the end of the month and begin to adopt the real changes that will become part of the lifestyle, as it is difficult to make large and sudden changes and continue for long periods.
- A person should set a logical goal for the weight he can lose in a month. If he has 30 kilograms of overweight, it is unrealistic and unrealistic to expect all of them to lose, and that is impossible to achieve.
- To achieve weight loss, a person should follow a diet that gives low calories, but not less than the basic metabolic rate, which in many people is 1200 calories, and can be calculated using certain equations.
- In addition to the diet, the exercise should speed up the weight loss process. Therefore, the healthy person must practice the sport, which can be intense during the month in which he wishes to lose weight, and then adjust the length of the sport in proportion to his daily life, The doctor should be consulted before exercising in case the person has health problems.
- Even if the major changes a person makes during the month are temporary, but he must start by learning and adopting some correct eating habits that should continue after the end of the month and at the beginning of the long-term plan that will begin.
- His tea can also be supported by drinking some herbs that help burn fat, such as drinking two cups of green tea a day.
- It is important that a person avoids any of the popular diets that are a large loss of weight in temporary periods, which have no scientific evidence, where these diets are usually characterized by strange names and salient, such as yoghurt, cabbage, vegetables, meat, water, etc. By focusing on a particular type of food and deleting it for a whole type or group of food groups, so anyone should know that this type of diet is not correct once they hear it, and should know that these diets, even if they result in a large loss of weight, The body loses a large part of the soft tissue One of the missing fat in full weight, which always aim to get rid of them.
- One of the habits that helps a person to adhere to diet is not to wait for the feeling of extreme hunger before eating. This makes the person eat large quantities and their children. Therefore, eating times and eating snacks should be organized between the main meals, so that the person does not feel very hungry when the meal is due. This can also help you start eating salads and vegetables before starches and main meal, all of which together reduce the amount of food a person needs to feel full, and reduce the amount of food. S calorie intake, it also helps the person in his ability to withstand the diet and commitment.
- Good chewing and eating slowly helps you feel full of less food.
- One of the most important points that one should pay attention to is the method of preparing food, where it must adhere to very limited amounts of fat.
- During this period, a person should avoid temptations. One of the ways to avoid this is to avoid buying and entering the house from the ground. The person must shop after meals, avoid shopping while feeling hungry, and must list his or her needs.
For the book Mahan L. K. and Escott-Stump S. / Krause’s Nutrition and Diet Therapy / 11th Edition / Elsevier / The United States of America 2004 / pages 585-585
Acting on the book Rolfes S. R., Pinna K. and Whitney E. / Understanding Normal and Clinical Nutrition / 7th Edition / Thomson Wadswoth / The United States of America 2006 / pages 251-298.
