Obesity is a disorder that consists of excessive fat accumulation in the body, and in severe cases it can increase the risk of developing overweight-related health problems. Both dietary modification and increased physical activity can contribute to weight loss.
There are many natural methods that contribute to weight loss and fat disposal. Here you will some of the most importants ones:
- Drink plenty of water: Drinking enough water may contribute to an increase in metabolism in the body, especially drinking water before eating, which helps reduce the quantities consumed.
- Always eat breakfast: While many believe that skipping breakfast may help reduce the calories consumed during the day, what actually happens is the opposite because if you skip breakfast you will eat more food during the day. Studies have shown that people who eat breakfast have a lower body mass index than those who skip eating this meal.
- Quit eating added sugar: Most of the sugar consumed by individuals is fructose, which is metabolized in the liver, and turned into fat, then moved in the blood, which may cause weight gain.
- Avoid eating processed foods: As these foods are high in sodium, and low in nutritional value compared to unprocessed food, a study also showed that eating heavily processed foods leads to addiction, which causes people to overeat them.
- Eat protein-rich foods: A study showed that a high-protein diet may contribute to reducing the risk of obesity, as eating 30-25 grams of protein during a meal has a positive effect on appetite and weight control. Here are some foods that are rich in protein:
– Low-fat cheese.
- Drink dark coffee: Dark coffee may improve the metabolism of carbohydrates and fats in the body, which helps in weight loss.
- Intermittent fasting: Intermittent fasting is defined as a diet method centered on fasting for periods, then eating. Some studies have shown that intermittent fasting is an effective way to lose weight.
- Avoid eating refined carbohydrates: Eating the sources of these carbohydrates may adversely affect the metabolism of the body, as well as increase fats accumulation; therefore eating complex carbohydrate sources instead helps with weight loss.
Foods with refined carbohydrates that must be avoided:
– White Rice.
– White bread.
– White flour.
– Added sugar.
– Most pasta varieties.
- Eat more vegetables and fruits: A diet rich in vegetables and fruits may help you lose weight and maintain it.
- Drink green tea: Green tea contains caffeine and is a rich source of antioxidants that are called catechins, which are believed to contribute in conjunction with caffeine to promote fat burning.
- Eat a low carbohydrates diet: Several studies have shown the effect of following a low carbohydrates diet in promoting weight loss and overall health.
- Eat food to reduce the feeling of hunger only: Eating an amount of food that is more than needed means gaining more calories, and will lead to fats accumulation and weight gain.
- Weight lifting: The exercise of lifting weights 3-4 times a week after warming up helps burn more calories, and it also prevents slow metabolism.
- Control the surrounding environment: by controlling the surrounding environment you will reduce the calories intake, and you can do that by filling the kitchen with healthy options, and choosing the right restaurant.
- Eat slowly: Because the perception of being full requires time for the brain to actually start sending signs of satiety, which is why eating slowly enhances the feeling of fullness and leads to weight loss.
- The practice of frequent high-intensity training: As the practice of high-intensity exercises helps to promote weight loss.
- Get enough sleep: Not getting enough sleep increases calories consumed during the time you are awake which leads to weight gain.
Causes Of Weight Gain
Weight gain occurs due to many reasons, the most important of which are:
- Calories consumed: As eating more calories than the body can burn during the day leads to weight gain, so eating less calories than needed will lead to weight loss or eating exactly the needed amount to maintain the weight within the a range.
- Genes: As genes contribute to the development of obesity as a result of its impact on many factors such as appetite, satiety, metabolism, cravings for food, distribution of body fat, and a tendency to make eating a way to overcome stress.
- The quality of food intake: Sometimes there are some phrases on food products that misleads the buyer, such as low-fat food, but most of these foods are high in sugar, in order to improve the taste and make it acceptable.
- Lack of physical activity: For many people, their daily lifestyle does not allow for that much physical activity such as those who are always sitting at work and riding cars to the way home.
- Stress and lack of sleep: these two factors affect appetite and diet, and many studies have shown that people eat more food during depression, anxiety, or any of the other emotional disorders.