Reduce calories
Calorie reduction is done by calculating the amount of calories consumed during the day using the Internet or with a nutritionist who helps to determine the amount of calories a person needs during the day to maintain weight, which should be reduced to about 500 to 1000 calories per day (50 g – 90 g) of fat per week. This is the recommended health rate for weight loss. The McKinley Health Center recommends avoiding caloric restriction of 1,800 calories for men and 1200 calories for women, because minimizing these levels works. On the body’s lack of nutrients And body feeling that it is in the stage of famine which works to resist fat burning.
Eat low-calorie foods
It is important to choose foods that contain a few calories per gram. This type of food allows the person to eat more foods with a few calories, and it helps to increase the feeling of satisfaction of the body from the bottom, such as: vegetables, fruits, legumes, nuts , Whole grains, they are rich in fiber, amino acids that are the foundation brick for building muscular tissue that gives fitness and body tightness, and fat-free proteins found in fish and poultry.
Exercise
Running
Running will burn calories and tighten your buttocks. If you are not used to fitness you should start short distances all day, then increase them at a moderate pace, such as trying to run for five to fifteen minutes. Exercise, such as: Longer running and longer time, it increases the challenge of muscles and thus increase fat burning.
The squatting exercise
A person can perform a squatting exercise, standing upright, spacing between the feet and knees, maintaining straightness of the back, then lowering down and pushing the backside, to form a 90 degree angle with the legs for a second, repeating the exercise 12 to 15 times, To increase exercise strength.
Up the stairs
Avoid rising stairs and elevator elevators, because rising stairs burns calories and increases fitness. A study in the British Journal of Sports Medicine has shown that climbing the stairs offers significant health benefits to the body.
climbing
The rock climbing exercise burns the equivalent of twice the calories burned by the walking exercise and up the stairs, where the gyms provide an indoor workout for safe mountain climbing.
