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The best recipes to lose weight in a week

Some experts have indicated that a healthy weight loss per week ranges between 0.45 - 0.9 kg. As rapid weight loss may expose the body to many health problems, including; Loss of muscle mass, gallstones, malnutrition, low metabolism, and most studies show that people who lose weight slowly are more able to maintain their weight for a longer time, with a lower risk of disease, while many recent studies have found that losing weight quickly It may be good and safe, such as losing it slowly, and there are some foods that contribute to losing weight in a healthy way, but it should be noted that these foods do not have an effect on their own in reducing fats, but rather they must be added to a healthy diet with regular exercise to cause this with Weight loss, and in this article we will talk about some of these foods:

Foods for weight loss:
Legumes are a rich source of protein, plus they contain fiber, which gives a feeling of satiety for a longer period of time, and it is one of the foods rich in amino acids that preserve muscle mass that leads to burning more calories during rest.

Eat nuts:
As they contain high levels of protein and healthy fats, both of which are useful in combating the feeling of hunger over long periods, and nuts can be incorporated into a healthy diet without gaining weight, with a limited amount of them and not over-eating.

Where eggs are considered a low-calorie food and a rich source of protein, and they contain some healthy fats, which may contribute to controlling appetite and combat the feeling of hunger, and eggs are a good source of vitamin B, which has been shown to enhance the metabolism processes in the human body, and helps in the transformation of foods Intake into a major source of energy.

Eat yogurt:
  Yogurt contains a variety of vitamins, minerals, probiotics, and different types of proteins, such as: casein and whey, and it is worth noting that eating high protein yogurt can be beneficial in terms of controlling appetite, reducing the feeling of hunger, and eating small amounts Of food.

Avocados are high in polyunsaturated and monounsaturated fats that enhance the feeling of satiety. Where a study published in 2013 found that adding half an avocado to lunch may help people who are overweight to increase the feeling of satiety, and reduce the desire to eat in the hours after the consumption of the meal, and avocados are considered anti-inflammatory foods. Which may interfere with some internal processes in the human body, such as metabolism.

Eat hot pepper:
Studies have also found that eating foods rich in spices, such as: Chili pepper may contribute to a faster metabolism process in the human body because it contains capsaicin, an active compound that may play a role in weight loss.

Honey is one of the foodstuffs that have various medicinal properties that help in losing weight, and it also contains essential vitamins and minerals that can stimulate hormones that fight hunger, help improve metabolism in the human body, and burn fat.

Tips for preventing obesity:
The steps to prevent obesity are similar to the steps taken to lose weight, including the following:

  • Get enough sleep: Not getting enough rest at night may put people at risk of developing obesity.

  •  Exercising regularly: The person needs to do about 150-300 minutes of moderate-intensity activity per week to prevent weight gain, including these activities; Walk, jog, and swim.
  •  Weight control: People who weigh their weights once a week are more successful in avoiding weight gain, as it enables them to know the effectiveness of the change in their habits, and helps them discover the slight increase in weight before it becomes a big problem.
  • Avoiding situations that increase food consumption: This is through knowing these cases, and keeping a notebook to record the foods eaten, their quantity, and when they were eaten, in addition to recording the feeling at the time and the extent of hunger, and this leads to developing a plan for how to deal with this situation, and maintaining control over behaviors eat the food.

  • Obtaining support from friends and family: Participating with a person in walking and in fitness classes can make this more fun, in addition to increasing the chance of continuing with it as part of the daily routine, and this also applies to the exchange of healthy recipes.
  • Avoid stress and tension: As chronic stress raises the level of the hormone cortisol, which causes weight gain, poor food choices, in addition to the possibility of raising cravings for carbohydrate consumption.

Herbs for weight loss:
 Green tea:
It is considered a healthy drink whose regular consumption is linked to weight loss, and this is because green tea contains caffeine and antioxidants, which in turn raise the rates of metabolism in the human body, and among these antagonists is the catechin compound, which studies have indicated may be effective in losing fat The belly area, and it should be noted that this effect may be greater when you combine green tea consumption with exercise.

 As it has therapeutic properties that reduce visceral fat in the abdomen, and it also reduces blood pressure, cholesterol, and improves insulin functions by enhancing metabolism processes in the human body, which in turn contributes to weight loss.