then the most important is how to maintain their weight new. How can you lose weight? And any things start?Seriousness of excess weightBeginning you should know the seriousness of excess weight, which would that motivates you, because making serious strides toward accelerated to lose weight, to avoid the risks posed him.Vmkhatrh lies not only in exterior those infected overweight and suffering from problems in the selection of clothes and society's perception of him, but it proved to be the cause of many diseases and problems and health risks, such as: stroke, heart disease, lung and gallstones, kidney failure and hardening of the arteries and hypertension blood and diabetes and joint pain and fat around the liver, as well as respiratory problems and sleep disorders and some types of cancer. The obesity after smoking as the most reasons causing death. There is also a link between obesity and mental health problems such as: lack of self-esteem and loneliness and depression, depression and obesity as it is said: The two sides of the same coin.There is no doubt that the weight loss means to avoid these problems and mental health.Causes weight gain
Eating disorders, dieting and high calories, and consuming large amounts of fat-filled foods plays a fundamental role in weight gain, fat on the importance of the body contribute significantly to weight gain.
Makes it difficult for many people in eating low calorie foods when they are available foods rich in fat and calories.
People who suffer from overweight may not arrive to a feeling of fullness in early, which leads to eating large amounts of food.
Reduction of exercise may lead to an increase in weight; because they are burning calories instead of being stored in the body as fat.
In addition to eating large amounts of foods and lack of exercise, there are other factors to weight gain due to genetic factors or environmental, as well as economic and social factors.Those most likely to be overweightAlthough people of all ages and races may be their weight plus, but there are some people may be at risk for weight gain more than others. For example: women are more likely than men to be overweight, as well as children who were born to parents of overweight are the most likely to be overweight.The necessary amount of excess weight decreased:Not necessary to lose a large amount of weight to improve your health may lose some kilograms However check comfortable and a great success.Studies show that the loss of between 5 - 10% of body weight can improve weight-related health problems such as high blood pressure, cholesterol and heart disease and diabetes.How to lose excess weight:First: set yourself a path and a realistic goal for weight loss:To decrease your weight should have motivation and determination to lose weight, and set a realistic goal to lose weight at least 5% to 10% of your current weight within 3 to 6 months.The weight loss is slow and steady easy to keep it from half to one kilogram a week a more realistic target and healthy, compared to weight loss quickly, which could lead to recovery of lost weight in a short time.Second: follow a healthy diet and healthy:
Reduce the amount of food you eat every meal gradually, and you should try to be all-inclusive meal nutrients.
Reduce intake of foods that contain fat, such as butter, margarine, cheese and high-fat dairy foods fried in oil; because excess fat stored in the cells of the body, thereby increasing the weight. You lean meat such as: skinless chicken breast, grilled fish and turkey meat.
Eating fresh fruits and vegetables; because they provide the body with vitamins and minerals.
You can deal with your favorite foods, but in small quantities and at longer intervals.
May weaken your will to some foods that cause weight gain, be sure not to be in front of you foods that tempts you weaken your will, and that may lead you to spoil your food.
Watch out for harsh diet is deceptive tempted rapidly lost weight, and depends on a lot of a certain type of foods and less than others, and deprives the body of necessary nutritional values needed, it may be effective but temporary.Third: good some of the behaviors associated with eating:
Drink a glass of water before eating helps you in your stomach is full.
Eating when watching TV increases the amounts of food you eat without feeling.
Start your food with a large plate of green salad without oil.
Eat your food slowly and chew well.
Avoid sleeping immediately after eating.
Be sure to be a light dinner.Fourth: Exercise:
In the morning, then practice some abdominal exercises, running in place for 10 minutes.
Start exercise walking five minutes a day until you reach the half hour over time.
Use stairs instead of the elevator always.
Brisk walking helps burn more calories.Reasons prevent the loss of excess weight:
Inadequate sleep leads to looking body for another way to create energy, and are eating more food, make sure you can sleep at least seven to nine hours a day to night.
Lack of exercise with a balanced diet, it is not true that you play sports and dealing with what you want to eat, or be limited to diet without exercise, but proper exercise alongside a balanced diet.
Fatigue or anxiety associated with the large number of thinking about weight loss, a situation similar to the case of lack of sleep, avoid thinking about it, and Engage yourself exercise.
Considered an enemy with food that fuels the body, are not considered food promised you, it be an enemy when you eat greedily and incorrect way. And always avoid feeling hungry, and are advised not to abandon the main meals.
Despair and hopelessness quickly to get the appropriate body and lose excess weight, which is what drives some to spoil his diet, the body needs time to get used to the new diet. And hunger makes the body stores fat, which leads to the slow process of losing weight.Retain new weight:I know that keeping the thing more important than the mere acquisition, and weight control is not limited to weight loss, but also to how to keep the new weight and prevent weight gain again, Fozaa your food to 3 or 4 and snacks every day, do not eat unless I felt hungry, not overly exercise especially walking, and moved away from the beans as much as possible, and reduced the sugar in juices and drinks until you get used to it, and watch your weight always without cause anxiety.
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