In recent years, maintaining good health has been a major concern for many people, especially when it comes to weight gain or loss, given the negative effects of excess weight, including sluggish movement and poor concentration. In addition, it is considered one of the leading factors behind major diseases such as atherosclerosis, high blood fat levels, and diabetes.
Therefore, people turn to many methods to maintain a stable, ideal weight, most notably intermittent fasting, which means abstaining from food (but not water) for a specific period each day or week. It has different approaches, in addition to the use of various diets.
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3 steps to lose weight and keep it off
In the context of losing weight and maintaining it, Live Science reported that there is a diet that may significantly help a person achieve what they want: getting rid of excess weight by the end of the fasting month.
The report stressed the importance of following a plant-based diet to lose excess weight. It has been scientifically proven that people who follow a plant-based diet tend to weigh significantly less than those who eat meat and follow other diets.
The report also pointed out that losing excess weight by following a plant-based diet reduces the chances of developing many diseases, such as heart disease, abnormal blood pressure, high cholesterol, and diabetes. It mentions 3 tips or steps that should be followed:
Legumes: consume plant protein while following this plant-based diet so that the body is not exposed to health complications, muscle weakness, or general health problems. It also greatly helps increase the feeling of fullness, so you can eat nuts, legumes, and fava beans.
Vegetables: it is necessary to increase fiber intake, as fiber is a complex carbohydrate that we cannot digest easily. As a result, the microbes in the intestines feed on fiber in order to grow and survive. Fiber also contributes greatly to feeling full for long periods, so it is important to eat plenty of vegetables and salad.
Fruits and natural sugar-free juices: here it is important to stay away from sugars found in sweets and added sugar, and to increase consumption of healthy plant-based foods such as fruits and unsweetened fruit juices.
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What are the dangers of obesity?
Obesity is a complex disease in which body fat increases excessively. It is not merely a concern about appearance; rather, it is a medical problem that increases the risk of other diseases and health problems such as heart disease, diabetes, high blood pressure, and certain types of cancer.
There are many reasons why some people find it difficult to lose weight. Obesity usually results from genetic, physiological, and environmental factors, in addition to dietary choices, physical activity, and exercise.
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Most nutrition specialists believe that the risk of obesity can be reduced through regular physical activity, avoiding fast food, and following a diet based on fruits and vegetables.
