How to Lose Excess Weight?

How to lose excess weight?
The overweight problem to plague many, often find individuals are overweight and caused health and psychological problems. The problem is compounded when these individuals find it difficult to how to get rid of this excess weight; because of the difficulty to walk on a specific diet, and lack of sufficient time to do aerobics, and continuous follow-up with a nutritionist or physical therapy, and most importantly: how to maintain the new weight. How can you lose weight? And any things start?

Seriousness of excess weight
The beginning you have to learn the seriousness of excess weight must, something that would take motivates you because serious steps towards speeding in to lose weight, to avoid the risks of it. Vmkhatrh lies not only in the outer shape for those who get 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 and lung disease and gallstones, kidney failure, atherosclerosis and hypertension blood and diabetes, joint pain and fat around the liver, in addition to breathing problems and sleep disorders and some types of cancer. Obesity comes after smoking as the most pathogenic causes of death. There is also a link between obesity and psychological problems such as: lack of self-esteem, loneliness, depression, depression and obesity, as it is said: The two sides of the same coin.
There is no doubt that the loss of excess weight means avoid those health and psychological problems.
Causes weight gain
Eating disorders, and a high-calorie diet, the consumption of large quantities of full-fat foods has an essential role in weight gain, Fat on the importance of the body greatly contribute to weight gain.
It difficult for many people in low-calorie foods when they have available foods rich in fat and calories.
People who suffer from overweight may not have access 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 food and lack of exercise, there are other factors to gain weight due to genetic or environmental factors, in addition to economic and social factors.
People most likely to be overweight
Although people of all ages and races may be weight plus, but there are some people may be at risk for weight gain more than others.fly 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 amount of excess weight decreased necessary:
It is not necessary to lose a large amount of weight to improve your health may lose some kilos However check comfortable with great success.
Studies show that the loss of between 5-10% of body weight can improve weight-related health problems such as high blood cholesterol and heart disease pressure and diabetes.
How to reduce the weight:
First, select a path for yourself and realistic goal for weight loss:
To decrease your weight should have an incentive and determination to lose weight, and determine 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 regular easily keep it from half to one kilogram per week more objective and realistic and healthy, compared to weight loss quickly, which could lead to the recovery of the lost weight in a short time.
Second, follow a healthy diet and healthy:
Reduce the amount of food you eat each meal gradually, and make sure that the meal be inclusive of all the nutrients.
Reduce the intake of foods that contain fat, such as butter, margarine, cheese and high-fat dairy foods fried in oil; because the excess fat stored in the body's cells and thus increase the weight. And you have a few fat meats such as chicken breast without skin and grilled fish and meat turkey.
Eating fresh fruits and vegetables; because they provide the body with vitamins and minerals.
You can take your favorite foods, but in small quantities and at spaced intervals.
Your will may weaken in front of some of the foods that cause weight gain, be sure to not be in front of you foods that tempts you and weaken your will, and that may lead you to your program that spoil food.
Watch out for harsh diet is deceptive tempted quickly lost weight, depends on the propagation of a particular type of food and the reduction of each other, and the body is deprived of the necessary nutritional values needed, it may be effective but temporary.
Third: Hassan certain behaviors associated with eating:
Drink a glass of water before eating helps you in your stomach is full.
Eat when watching television increases the amount of food you eat without feeling.
Start your food to eat a large plate of green salad without oil.
Eat your food slowly and Aamadgh well.
Avoid sleeping immediately after eating.
Be sure to be a light dinner.
Fourth: Aerobics:
Then in the morning to exercise some abdominal exercises and running in place for 10 minutes.
Start the exercise of walking five minutes a day until you reach the half-hour over time.
Use the stairs instead of the elevator always.
Brisk walking helps burn more calories.
Reasons for preventing excessive weight loss:
Not sleeping enough leads to the body looking for another way to create energy, and are eating more food, be sure to sleep at least seven to nine hours a day to night.
Lack of exercise with a balanced diet, it is not true that play sports and dealing with what you want to eat it, or be limited to a diet without exercise, but exercise the right side of a balanced diet.
Fatigue or associated with the large number of thinking in weight loss anxiety, a situation similar to the case of lack of sleep, Avoiding think of it, and Engage yourself exercise.
Food is considered an enemy with that fuel the body, there is no food is an enemy to you, it is an enemy when and how to eat greedily incorrect. And always avoid feeling hungry, and are advised not to abandon the main meals.
Despair and hopelessness quickly get the body appropriately and reduce the weight, which is what some people pay to spoil his diet, body needs time to get used to the new diet. Extreme hunger makes the body stores fat, which leads to the slow process of losing weight.
Keep the new weight:
I know that the preservation of important than mere acquisition, and control weight is not limited to relieve only the weight thing, but also to how to maintain the new weight and prevent weight gain again, Fozaa your food at 3 or 4 snacks a day, do not eat unless I felt hungry, do not overdo exercise especially walking, and moved away from the beans as much as possible, and reduced the sugar in juices and even get used to it, and watch your weight without always cause anxiety.

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