Obesity
Obesity is defined as the abnormal and excessive accumulation of fat in the body, which poses a threat to human health. As it is one of the most important factors that increase the likelihood of many diseases. Such as diabetes, cardiovascular disease, cancer, and others, and it can be determined whether a person suffers from obesity or not in several ways, such as: measuring the body mass index, which is calculated by dividing a person's weight in kilograms, by the square of his height in meters, where the person who is equal to His BMI of 25 or more is overweight, while those with a BMI of 30 are considered obese.
Burn fat
Although there are many products and nutritional supplements that claim to help burn fat, in reality, they cause many health damages, and therefore it is advised to avoid their use; As it can cause dangerous side effects at times, and most of these products are not subject to FDA control, and it is worth noting that the best way to lose fat burning is by eating a number of calories less than the amount that a person burns. To do exercise.
Fat burning methods
There are some ways that may accelerate the burning of fats in the body and lose weight, by following a healthy lifestyle, and among these methods, we mention the following:
- Exercise: such as weight training exercises; As strength exercises work to tighten muscles, increase their size and strength, and have a major role in burning fats, especially those that surround the body's organs, one study showed that practicing resistance exercises for 10 weeks can reduce body fat by 1.8 Kilograms, and it contributes to maintaining muscle health and increasing the number of calories that the body burns at rest by 7%.
- Increase the consumption of high-quality protein for the diet: such as meat, seafood, eggs, legumes, and milk products, as adding one serving of high-quality protein to the diet is an effective way to reduce appetite and increase the feeling of satiety, and eating protein helps reduce The calories a person consumes during the day, and many studies have noted an association of increased protein intake with reducing the risk of fat accumulation in the abdominal area, and a study also indicated that a high-protein diet prevents the loss of muscle mass, maintains the speed of metabolism, and burns body fat. While following weight-loss diets.
- Get enough and comfortable sleep: One of the studies conducted on women noted that sleeping for 5 hours a day increases the chances of weight gain compared to women who slept 7 hours or more per day, and another study found that sleeping for 7 hours In women, the likelihood of losing weight increases by 33%, and this may be due to the fact that lack of sleep affects the hunger hormones, and leads to an increase in appetite, which increases the risk of obesity.
- Adding vinegar to the diet: it can be added to sauces and salads, which helps reduce appetite, the number of calories eaten at an average of 275 calories per day, and it also contributes to controlling blood sugar levels, in addition to its benefits for the heart, and one of the studies indicated Consuming one to two tablespoons of vinegar daily for 12 weeks reduces weight, reduces the accumulation of fat in the abdominal area, and reduces the waistline.
- Eat healthy fats: such as coconut oil, avocados, and seeds, which prevent weight gain, and this is due to the fact that fats take longer than others when digesting, which reduces hunger and appetite, as one study indicated that the white sea diet Medium rich in healthy fats, such as olive oil, and nuts, are associated with a reduced risk of weight gain, compared to low-fat diets, but it should be noted that these fats are rich in calories, so it should be eaten in moderation.
- Increase your fiber intake: one study showed that increasing fiber intake by 14 grams per day and over a period of four months contributed to reducing the number of calories consumed by 10%, in addition to helping to lose weight by 2 kilograms. Soluble fiber absorbs water when consumed, and moves through the digestive system, which increases the feeling of satiety, reduces appetite, and can also reduce fat accumulation, and from foods rich in fiber:
- -Vegetables and fruits.
- -Legumes.
- -Whole grains.
- -Nuts and seeds.
- Reducing the intake of refined carbohydrates: such as baked goods, processed foods, pasta, and white bread, from which the grain bran is removed during the manufacturing and production stages, causing loss of fiber and many other nutrients. It can be said that refined carbohydrates have a high glycemic index, which means that they raise blood sugar levels quickly as soon as they are eaten, and then decrease rapidly as well, which stimulates the feeling of hunger, and eating them is associated with an increase in the accumulation of fat in the abdominal area, so it is recommended to eat whole grains instead of refined carbohydrates.
- Aerobic exercise: which includes any exercise that increases the heart rate, such as running, swimming, or walking, and it is considered one of the most effective ways to increase the body's burning of fat, as one study indicated that increasing the practice of these exercises increases fat burning Accumulated in the abdominal area, it is recommended to practice these exercises for a period of approximately 20-40 minutes per day and to engage in moderate and high-intensity exercises at a rate of 150-300 minutes per week.
