According to most people, being fit is the most important factor in beauty and attractiveness. However, being overweight not only affects our beauty, but is also the most important risk to our health. This is exactly the reason why today reaching the ideal weight has become a priority for many of us and we are always looking for the latest slimming solutions. Although we all know that in order to have a proper weight, in addition to following a healthy and principled diet, we must also have a proper exercise program, but we often fail to do these actions to a large extent. Considering the importance of this issue, in this article we have tried to help you reach an ideal weight by carefully reviewing the principles and methods of losing weight. Basic weight loss in a permanent way brings many challenges that you can overcome only by consulting with experts and getting enough information. So if you are also looking for a real and suitable way to lose weight, follow us in the rest of this article.
Quick access
- Examining the most important points that we must pay attention to in order to lose weight safely
- 5 key strategies that prepare your mind to do slimming solutions
- 11 slimming solutions that guarantee your weight loss
How fast do weight loss solutions reduce your weight? What are the benefits of a low-carb diet? - 8 of the most effective exercises for weight loss
- How much weight loss can be expected from slimming solutions?
As you know, weight loss is not the answer to health problems, but if your doctor recommends it, there are some tips to help you lose weight safely. When you are not overweight and your health is not so compromised that you do not have enough time to lose weight, it is better to use low-risk weight loss solutions. Slimming is recommended in cases where diets and sports activities do not change your weight. Many diet plans designed to help you lose weight leave you feeling full or not hungry. Given that everyone has unique needs, different eating styles and tips that work for you may be very different from another. For this reason, you need to find your effective solution by consulting a specialist doctor. There are some general principles for weight loss that we will mention below.
5 key strategies that prepare your mind to do slimming solutions
There are hundreds of different diets, weight loss programs that you can start with by choosing the right option to lose weight, but have you ever wondered why you fail after a while and don't have enough motivation to continue. In the rest of this article, we are going to introduce you to 5 key strategies so that your mind is as ready as your body to lose weight. ### 1. Make sure you are ready to lose weight
Losing weight through diet and exercise takes time and a long-term commitment. While you don't want to put off your weight loss indefinitely, you need to make sure your body and mind are ready to make permanent changes to your eating habits and physical activity. You can ask yourself the following questions to make sure you are prepared. - Am I motivated to lose weight? - Do I use food as a means to deal with stress? - Am I ready to learn or use other strategies to deal with stress? - Am I ready to change my eating habits? - Am I willing to make changes in daily activities? - Do I have enough time to make these changes? Talk to your doctor if you feel like dealing with stressors or emotions that seem to be getting in the way of your fitness. When you are ready, it will be much easier to set goals, stay consistent, and change habits. ### 2. Find your inner motivation
To get positive results from weight loss solutions, you need to know that no one else can make you lose weight. Looking for the answer to the question, what motivates you to stick to your weight loss plan? Make a list of what's important to you to help you stay motivated and focused, then find a way to make sure you can tap into your motivational factors when the temptation hits.
### 3. Set realistic goals
Setting realistic weight loss goals may seem obvious, but since motivation is so high in the early days of dieting, it's possible to deplete your energy and be hard on yourself with unrealistic goals. In general, losing 0.5 to 1 kg per week can be a smart goal. To lose 0.5 to 1 kg per week, you need to burn 500 to 1,000 more calories than you consume during the day. Losing 5% of your weight can be a great starting goal. ### 4. Enjoy eating healthy foods
Adopting a new weight-loss diet should involve reducing your total calorie intake for the day, but that doesn't mean you have to cut out certain foods or eat different foods than you used to. You can start losing weight by following these tips:
- Eat at least four servings of vegetables and three servings of fruit daily. Replace refined grains with whole grains. - Use healthy fats such as olive oil, vegetable oils and avocados. - Reduce the consumption of sugar as much as possible, except for the consumption of natural sugar found in fruit. - Prepare low-fat dairy products. - Consume lean meat and chicken in a limited way. ### 5. Change your perspective
If you want to get positive results from weight loss solutions, eating healthy foods and exercising for just a few weeks or even months is not enough. These habits should become your way of life. Lifestyle changes start with an honest look at your eating patterns and daily schedule. By assessing your personal weight loss challenges, you can develop a strategy to gradually change the habits and beliefs that have sabotaged your past efforts. You must overcome your challenges to succeed in losing weight once and for all. You will probably fail occasionally at first, but instead of giving up, try to start the next day with more energy. Remember all along the way that you are changing your lifestyle, a change that doesn't just happen. Stick to your healthy lifestyle and know that the changes will be worth it.
11 slimming solutions that guarantee your weight loss
There are many ways to lose weight, which we are going to examine in this 11th episode. ### 1. Do not neglect eating breakfast
Contrary to popular belief, skipping breakfast has no effect on losing weight, and on the contrary, it causes you to lose nutrients. Skipping breakfast makes you feel hungrier throughout the day and eat more snacks, so eating a full breakfast makes you think less about snacks throughout the day. ### 2. Set a specific time for eating during the day
Eating at regular times throughout the day helps burn calories faster. Try to have a specific schedule and eat your meals at a specific time throughout the day. Also, this regular schedule reduces the temptation to snack on high-fat and sugary snacks. ### 3. Consume plenty of fruits and vegetables
One of the main ways to lose weight is to eat fruits and vegetables. These foods are very low in calories, fat-free, and rich in fiber, and they also contain a large amount of vitamins and minerals that are very useful for safe weight loss. ### 4. Drink lots of water
It is interesting to know that sometimes some people confuse thirst with hunger. Sometimes a glass of water is all you need, so try to drink more water throughout the day. ### 5. Eat foods that are high in fiber
In addition to fruits and vegetables, there are other foods that contain a lot of fiber that helps you feel fuller, which is why they have a great effect on weight loss. High fiber is found in foods such as oatmeal, whole grain bread, brown rice, pasta, chickpeas, beans and lentils.
One of the most simple and easy ways to lose weight is to read weight loss labels. When you want to buy food, you can find out the amount of calories and sugar in that food by reading the labels on the packages. You can use this information to find out how many calories a specific food can fit into your daily weight loss plan. ### 7. Use a smaller plate
Using smaller plates will help you eat smaller portions. You may gradually get used to eating smaller meals without feeling hungry using this method. It is interesting to note that it takes about 20 minutes for the stomach to tell the brain that it is full, so eat slowly and stop before you feel full. ### 8. Do not forbid yourself from eating any food
Do not ban any food from your weight loss plan, especially the foods you love. Banning foods only makes you crave them more, you just have to convince yourself that you can't eat them as much as before. ### 9. Do not keep unhealthy food at home
Another way to lose weight is not to keep junk food at home. It is better not to keep foods such as chips, puffs, chocolate, biscuits and sweet carbonated drinks at home and instead, keep foods such as fruit, unsalted rice cake, oat cake, unsalted popcorn and natural juices at home for snacks. ### 10. Avoid drinking alcohol
A glass of wine has as many calories as a chocolate! Keep in mind that long-term drinking of alcohol will easily increase your weight. ### 11. Plan your meals
Try to plan the meals you are going to eat for breakfast, lunch and dinner a week in advance, to make sure that the amount of calories consumed during the week is quite standard. Weekly shopping can be very effective to avoid weekly shopping.
How fast do slimming solutions reduce your weight?
Changing your diet and doing some physical activity may make you lose weight quickly in the first few weeks, but after a while, it is possible to lose weight at a slower but steady rate. In the first few weeks, you usually lose a combination of body fat and water. Another thing that greatly affects the speed of your weight loss is the number of times you diet. If it's the first time you're trying to change your lifestyle to lose weight, weight loss may happen more quickly. Usually 0.5 to 1 kg is a good weight to lose in a week, but if you want to lose more weight, it is better to consult your specialist.
What are the benefits of a low-carb diet for you?
One of the ways to lose weight is choosing a low-carb diet. Choosing this food style brings you many benefits. Although the long-term effects of these benefits are not known, we can hope for short-term effects. These benefits include:
- Decrease blood sugar level
- Reduction of triglycerides
- LDL (bad) cholesterol is reduced. - Improve blood pressure
Finally, it is necessary to mention that diets that are associated with carbohydrate reduction usually remain more stable.
8 of the most effective exercises for weight loss
In addition to diet, exercising is one of the most common ways people turn to lose weight. Exercising strongly makes you burn calories and lose weight, but in addition to losing weight, exercise has many benefits. Improving mood, improving the condition of bones and reducing the risk of chronic diseases are among the benefits that exercise brings. In this section, we are trying to introduce you to 8 of the best sports for weight loss. ### 1. Walking
Walking is one of the best sports that you can consider as one of the effective ways to lose weight. Walking is a convenient and easy way for beginners, because it does not require special skills or equipment, walking is a very simple exercise that puts less stress on your joints. You can easily fit walking into your daily schedule.
### 2. Running
Jogging is another slimming solution that has a great impact on weight loss. Research shows that running also helps burn visceral fat, known as belly fat. This type of fat wraps around your internal organs and is linked to various chronic diseases such as heart disease and diabetes. You can start running 3 to 4 times a week for 20 to 30 minutes each time. If you find that jogging or running at a faster pace puts more stress on your joints, try running on softer surfaces like grass. ### 3. Cycling
One of the most popular ways to lose weight is cycling. This exercise improves your fitness and helps you lose weight. You can try cycling the traditional way outdoors or using digital bikes that are stationary. ### 4. Exercise with weights
Weight training is also very popular. In addition to losing weight, you can improve your muscle growth with this exercise, which makes you burn more calories while resting. Studies show that the body continues to burn calories for hours after weight training compared to aerobic exercise. ### 5. Interval training
Interval training, more commonly known as high-intensity interval training (HIIT), is a broad term that refers to short periods of intense exercise interspersed with recovery. An interval workout typically lasts 10 to 30 minutes and burns a significant amount of calories. For example, you can pedal the bike as hard as you can for 30 seconds and then pedal slowly for 1-2 minutes. Repeat this pattern for 10 to 30 minutes. ### 6. Swimming practice
Swimming is one of the fun ways to lose weight that helps you lose weight and keep fit. One of the most important benefits of swimming is its low-impact nature, which means it's easier on your joints and doesn't put any strain on you. This benefit makes swimming a great option for people with injuries or joint pain. ### 7. Yoga
One of the best ways to lose weight is doing yoga, because in addition to weight loss, it also helps to reduce stress. Although yoga is not considered a weight loss exercise, it burns a decent amount of calories and greatly improves your health. Among other benefits of yoga, we can mention mental and physical well-being. Also, this exercise improves your mindfulness and helps you resist unhealthy foods more easily, control overeating and better understand your body's hunger signals. ### 8. Pilates exercise
Pilates is an effective weight loss exercise that is very suitable for beginners. In addition to losing weight, Pilates is very useful for reducing back pain, improving strength, maintaining balance, flexibility and endurance.
How much weight loss can be expected from slimming solutions?
How much you can expect to lose weight from the sports we introduced depends on several factors. These factors include:
1. **Starting weight:** People who weigh more lose more calories than people who weigh less. 2. **Age:** Older people tend to carry fat mass more than muscle mass. The older the fat tissue, the more difficult it is to remove and the longer it takes. 3. Gender: Women generally have a higher fat-to-muscle ratio than men, so men can lose weight more easily, even if they consume the same number of calories. 4. Diet: Weight loss occurs when you burn more calories than you consume. This is why a calorie deficit is essential for weight loss. 5. **Sleep:** Studies have shown that not only does a lack of sleep slow down your weight loss, but it also makes you crave junk food more. 6. **Medical conditions:** Medical conditions such as depression and hypothyroidism make you lose weight at a slower rate. 7. Genetics: Evidence shows that weight loss can be influenced by some genetic factors.
Dr. Abdul Hosseini
Surgeon and advanced laparoscopic surgery fellowship, bariatric and metabolic surgery, metabolic surgery for the treatment of type 2 diabetes
مقالات دیگر از Dr. Mohammad Reza Abdul Hosseini
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