How to lose weight in perfect health?

Everyone is looking for more beauty and attractiveness, and its comprehensive impact on social relations can not be ignored. Thick hair, healthy and beautiful skin and of course having a fit body, all and all increase beauty and confidence in everyone. By observing the following points, you can easily increase your health in addition to having a fit body:

1. More meals and less food volume: If you want to lose weight, it is better to eat 5 to 6 light meals instead of 3 meals.



2. Meals with separate ingredients: Try to eat meals that contain protein such as meat, eggs, etc. separately and not with foods containing carbohydrates such as rice, bread, cereals, for example chicken. Eat kebab or fish without rice and bread, and at other times and meals, eat rice with your favorite stew without meat. This is because proteins, when eaten with carbohydrates, have a tremendous effect on carbohydrate absorption. You can enjoy protein food sources along with a variety of salads.

3. Don't forget breakfast: Breakfast should include protein such as eggs, chicken schnitzel and other protein sources. People who do not eat breakfast usually become weak during the day and eat more foods, especially sweets and fats. Which causes weight gain. You can eat 3 boiled egg whites with a little olive or pickles or a glass of low-fat milk with a banana.



4. Avoid stress: During stress, the body secretes a hormone called cortisol, which is also called stress hormone, research shows that excessive release of cortisol in the blood increases the desire to eat. It becomes sugary and fat. Researchers believe that an increase in this hormone disrupts the activity of the part of the brain that is responsible for controlling appetite for several hours, and the person eats unhealthy foods, especially fats and sugars, after being stressed.

5. Chew food well and eat calmly: There is a gap between eating and feeling full, when you eat in a hurry, this distance increases and the brain with a longer time interval to the control center Appetite sends the satiety command, which makes you eat more to feel full.

6. Do not forget to walk: Walking is a simple exercise without the need for special equipment and of course it is 100% free, which can increase the health of the body and also helps to have a fit body.

Walking, like other sports, has many benefits for human health, including:

1. Reduce bad LDL cholesterol

2. Increase good HDL cholesterol

3. Lowering blood pressure in patients with this disease

4. Reduce the risk of cardiovascular disease

5. Reduce the risk of type 2 diabetes

6. Reduce depressive symptoms

7. Help to lose weight and have a fit body

All these benefits are possible with just a few hours of walking per week.



Walking and its effect on the human psyche

Walking and any kind of exercise cause the release of endorphins in the body, which is a natural analgesic, the release of this substance in the blood causes vitality in everyone and reduces the symptoms of depression in patients with this disease.

Walking also reduces fat tissue and weight loss, and obese people lose excess weight over time, and certainly better limbs increase self-confidence and feel better about yourself.

Remember that human beings are made up of two parts, the body and the mind, and each affects the other.



important points

1. Choose the right shoes and clothes: Be sure to use sports shoes that are exactly the size of your feet and wear sports clothes or clothes in which your body parts are comfortable and free.

2. At the beginning of the walk, you should walk at a slow pace (for 5 to 7 minutes) to warm up your body, and then you can increase your speed, and when you want to end the walk, walk slowly again for 5 minutes. Go and then stop, do not stop walking at all, especially when walking or running at high speed, because a sudden stop of exercise causes high blood pressure for a few minutes without the muscles being active. The arteries flow and put pressure on the kidneys, which also causes bruising and muscle cramps.

3. Listening to music with headphones while walking makes it more attractive.

4. The correct form of walking is according to the following figure, ie straight back and neck and direct vision and go forward


5. The best place to walk in the parks and the best time in the morning is 7 to 10 o'clock.

Schedule and schedule

First, start your walk with 3 sessions a week (one day in between) and 20 minutes each session, in the second week, if you feel comfortable, increase the time to 30 minutes.

In the fourth week, increase the number of sessions to 4 times a week and each session is the same 30 minutes

From the sixth week, add 5 minutes to each session until it reaches 1 hour.

Finally, 4 to 5 walks per week and each hour is an ideal time for each person, which leads to weight loss and fitness, increases body energy, improves sleep.

The important point is to improve and increase the walking time according to the program so that it does not cause fatigue and muscle contusion.

We promise you that when you reach this time and experience its extraordinary effect on your body and mind, you will not be able to leave walking at all and it will become a main part of your life plan.