Dieting
Eat fiber
Foods that contain fiber should be increased significantly, as they help to increase the feeling of satiety faster, and help facilitate digestion, and foods rich in fiber: grains, fruits and vegetables.
Replace foods
Replace unhealthy foods with healthy foods that nourish the body without adding unnecessary fats or carbohydrates to the body, and healthy foods that can be replaced: fat-free dairy products, instead of whole-fat products, and oats instead of sugary cereals.
Exercise
Walking
Dr. Bellot’s study shows that increasing daily physical activity such as walking helps increase the ability to lose weight faster, so physical activity must be performed for at least 30 minutes a day, burning up about 120 extra calories per day.
Up the stairs
The stair climbing exercise is one of the best ways to help burn calories, especially in the waist area, so the stairs should rise for two to three minutes a day.
Dieting Weight Loss During A Week
Dieting is one of the most popular diets in the world. It helps to lose about 4.5 kg of weight within one week. Dieting is divided into two phases: a specific diet and low calorie for three days, and the promotion of healthy eating , Keep low calories, which is as follows:
First day
The amount of calories in it to 1400 calories.
Breakfast:
- A slice of toast, and two large tablespoons of peanut butter.
- Half a grapefruit.
- A cup of coffee or tea – optional.
lunch:
- A slice of toast.
- Half a cup of tuna.
- A cup of coffee or tea – optional.
Dinner:
- 85 grams of meat, and a cup of green beans.
- A small apple and half a banana.
- A glass of vanilla ice cream.
the second day
The calorie intake is about 1200 calories.
Breakfast:
- A slice of toast.
- Boiled egg.
- Half a banana.
- A cup of coffee or tea – optional.
lunch:
- Boiled egg.
- A cup of Quraish cheese.
- Five pieces of salted biscuits.
- A cup of coffee or tea – optional.
Dinner
- Two hot sausage without cakes.
- Half a cup of carrots and half a cup of cauliflower.
- Half a banana.
- Half a cup of vanilla ice cream.
the third day
Where the amount of calories about 1100 calories.
Breakfast:
- 28 grams of cheddar cheese.
- Five pieces of salted biscuits.
- A small apple.
- A cup of coffee or tea – optional.
lunch:
- A slice of toast.
- One egg, cooked to taste.
- A cup of coffee or tea – optional.
Dinner:
- A cup of tuna.
- Half a banana.
- A glass of vanilla ice cream.
The remaining four days:
In the remaining days, snacks are allowed, taking into account less than 1,500 calories per day.
