The best ways to lose weight

The best ways to lose weight

Over weight

 Excess weigh is the most problem faced by many individuals, and there are many factors that lead to it, such as excessive consumption of fatty foods, lack of exercise and not drinking water, and in the event that it is not disposed of it can lead to many serious diseases Such as: high blood pressure, heart attack,and in this article we will talk about the best methods to follow to reduce excess weight.

Weight loss program:

-  Breakfast : two boiled eggs, one cucumber and 2 pieces of mortadella .

First day

Lunch: a bowl of vegetable salad.

Dinner: a piece of grilled chicken or steak, And a box of curd.

the second day

lunch: a piece of skinless chicken or beef, And a box of curd added to half a tablespoon of flax seed.

Dinner: two boiled eggs and a bowl of vegetable salad.

the third day

Lunch: a piece of low-fat cream cheese.

Dinner: a piece of grilled, skinless chicken fillet.

the fourth day

Lunch: two kiwis.

Dinner: A can of oil filter tuna, and a box of curd, to which half a tablespoon of flax seed is added.

The fifth day

Lunch: a bowl of boiled vegetables.

Dinner: a bowl of vegetable salad, a can of filtered tuna in oil, and a cup of low-fat curd.

the sixth day

Lunch: a piece of grilled meat and a bowl of vegetable salads topped with flax seed.

Dinner: a dish of shawarma.

the seventh day

Lunch: a piece of grilled or boiled chicken, a bowl of vegetable salad, And a packet of curd.

Dinner: three slices of mortadella, And a packet of curd .

Weight loss exercises

-1 Foot flexion exercise

Carry the pillow between the hands, Then stand stably and straight, then extend the hands at the level of the hands, then back to back a step, then bend the foot at an angle of ninety degrees, after which the body tilted from right to left while maintaining the position of the outstretched hands.

-2 Foot lift exercise on the cushion

Place a pillow on a clean, flat ground, then place the right foot on it, raise the left foot, then bend the left knee around ninety degrees, then return the left foot back until it touches the left hand and the pillow, and it is preferable to repeat the exercise for five minutes, alternating the feet.

Weight Loss Tips

-Eat regular meals regularly, especially breakfast, as they regulate appetite.

-Eating a lot of vegetables during the day, especially colurabi, because it burns fat effectively.

-Avoid drinking large quantities of fruit juice, because it contains enough calories.

-Use brown rice for cooking instead of white rice.

-Use whole grains in cooking, such as brown pasta, oats, freekeh, bulgur, and black bread.

-Eat slowly.

-Use vegetable oil for cooking instead of hydrogenated oils.

- Avoid drinking soft or sweet drinks.

-Avoid foods rich in oils and fats.