Top Nutritional Tips for Effective and Sustainable Weight Loss

Causes of obesity

The fact that some people acquire physical bodies may be due to genetic or structural reasons.. As evidence, we notice the spread of obesity among members of certain families.. What is meant by these genetic or structural factors is that every person is born with a specific system of genes inside him that determines his physical composition, such as the amount of body length, the amount of fat that will be formed inside the body, and the places where it is distributed.. Based on this, we can also find an explanation for the thinness of members of some families.

Obesity can also be explained based on the genetic reasons, as some bodies tend  to store more food than they consume, meaning that their metabolic processes are at a  slow rate. These processes are the ones in which the food we eat is converted into  simple compounds so that the body’s cells can burn them and benefit from them. Based on this, we can also  explain the reasons for thinness in some cases, as some thin bodies are characterized by an increased  rate of metabolic processes, and thus food is consumed quickly without a chance to be stored. Based  on this explanation, obesity can also be explained among some people despite  their moderate eating habits.

But in reality, we find that a large percentage of obesity cases are simply due to  overeating, or in scientific terms, as a result of gaining a large amount of energy through  food that exceeds the body's need, and thus is stored in the form of fat. This overeating  is due to various reasons, such as social aspects, as some  societies are distinguished by their excessive eating more than others. It may also be due to psychological reasons. Meaning that  a depressed or worried person sometimes overeat as if he finds in that an outlet  for his sorrows and worries.

 

In a small number of cases, obesity is due to pathological reasons, which are represented by  the presence of a hormonal imbalance in the body... i.e. in one of the endocrine glands. In these cases,  obesity is accompanied by other pathological symptoms that are characteristic of this type of imbalance. The treatment of obesity  in these cases is to treat this hormonal imbalance, either surgically or with medication.

Nutritional tips for weight loss

In order to lose weight, you must eat little or move a lot. The best thing of course is to combine both things in moderation. That is, reduce your food intake and increase your activity and movement by practicing some kind of sport. This way, the (internal) energy to the body will be less than the (external) energy from it, and a reduction in body weight will begin to occur.

If you think that you can stick to a diet with specific calories (energy), then do so. If not, then you should consider two things in your daily diet, which are: reducing the amount of food in general, for example, eat half a loaf of bread instead of a whole loaf.. and eat half a plate of rice instead of a whole plate, which are fats, sugars, and starches.. such as rice, pasta, bread, country butter, masabak, muhammar, and other fatty foods.

This is in addition to increasing activity and movement to increase energy consumption, which can be done by practicing some type of sport, even walking (hard) for half an hour daily.

Different types of diet

This previous system will remain the ideal and healthy way to lose weight, no matter how many weight loss innovations there are. The weight loss process is supposed to be gradual (at a rate of about 2 kilograms per week) and without depriving the body of some nutrients. Accordingly, we refuse to adhere to one type of food for the purpose of losing weight, such as different types of foods for dieting, such as the banana diet, the grapefruit diet, the egg diet, and others. Such foods succeed in losing weight quickly, but they deprive the body of some essential nutrients, which leads to a state of weakness and dysfunction of the body's natural functions. In addition to the boredom that these short-sighted systems cause in the soul when adhering to one type of food for a long time.

To help yourself lose weight quickly by following the previous system that I explained, here are these important nutritional guidelines and tips:

Eat and don't eat

Grapefruit:  Prepare a bowl filled with grapefruit juice, put it in the refrigerator and drink a cup several times throughout the day. Grapefruit helps the body get rid of excess fat and increases the burning of sugars and starches. Therefore, it is considered one of the best foods for weight loss, as well as for regulating blood sugar levels for diabetics. In addition to its great benefit as the richest food source ever of vitamin C, which is necessary for the body’s vitality.

Fiber:  These are the indigestible parts of plant foods. They are found in vegetables such as cabbage, lettuce, watercress, and green peppers. They are also found in fruits such as apples, peaches, and oranges. They are also found in grains in general. Their benefit for weight loss is that they fill the stomach and reduce the appetite for more food. In addition, they do not contain high calories. Accordingly, I advise you to eat more vegetables and fruits rich in fiber. It is preferable to do this about twenty minutes before a meal. For example, eating a whole apple without peeling it (the best fruit for this purpose) or a few sticks of lettuce or a plate of vegetable salad.

Drink water:  For the same purpose as above, I advise you to drink a cup or two of water near your meal, as this reduces your appetite and limits your overeating.

Beware of snacks: Eating snacks such as nuts, peanuts, hazelnuts, chocolate and chips is one of the worst eating habits that lead to obesity, although they may seem simple on the surface. It also prevents weight loss when the obese person eats too many of these snacks, as happens while watching TV. As is clear, most snacks contain high calories that compensate the body to a large extent for what it loses through the diet for weight loss. You should also reduce drinking carbonated water as it contains sugars with high calories.

Weight loss with herbs: There are types of herbs that can be relied upon to lose weight. They usually work to increase the metabolic rate, i.e. increase the burning and consumption of food. These herbs are included in various pharmaceutical preparations sold in the markets, but it is not enough to rely on them as a primary means of losing weight, as it is necessary to continue to commit to reducing food in general and the types of it that have high calories. Examples of these herbs include:

•Mustard seeds.

• Willow leaves.

• Grapes of the sandgrouse.

• Tree bark extract.

• Centris.

• Cola tree extract.

• Juniper.

• Cable.

• Marjoram.