Growth in body weight is not essential with aging, but millions of people around the world suffer from obesity or obesity by middle age.
One of the main reasons for this is the dietary habits of the present era in which excessive intake of fat, sweet and fast food is followed by the habit of mouthing between lunch and dinner, resulting in increased blood sugar levels. Which in turn increases insulin excretion. Insulin is a hormone that acts to convert sugar into energy, but when the body does not use it, insulin forces the body to store it as fat.
Another risk of increased insulin release is insulin resistance, during which the pancreas needs more insulin to exclude excess blood sugar and gradually develops the metabolic syndrome (high blood pressure, high blood sugar, overweight). Body fat (a combination of fat, edema, and abnormal cholesterol levels) increases the risk of developing heart disease, stroke, and diabetes.
Insulin resistance and metabolic syndrome increase gradually with age, and a major symptom of this is the accumulation of excess fat around the waist and abdomen. But nowadays, people want to lose weight, but due to everyday activities, they fail to normalize exercise. However, the good thing is that even with a few simple things, this extra fat can be dissolved without a workout.
Protein is a nutrient that helps to build and stabilize bones, cells, and skin while supporting cell functions. It is also beneficial for people who want to burn fat. Research reports have shown that protein is one of the most effective nutrient groups in maintaining stomach uptake, helping to curb excessive eating. Consumption of high-protein diets will fill the stomach with small amounts, which also helps to avoid over-eating. Meat, fish, eggs, nuts, pulses, and milk or its products are notable in protein-rich diets.
Make it a habit of light physical activity
Physical activity is very important for weight loss and does not necessarily involve intense workouts such as workout at the gym. According to the American College of Sports Medicine, moderate physical activity of 200 minutes a week can significantly reduce body weight; moderate physical activity such as fast walking, gardening, homework, dancing, playing with children, climbing stairs, lifting heavy things or moving from one place to another. Keeping up with these activities throughout the week helps to burn fat.
Healthy Patterns of Sleep
Sleep is important for many aspects of health, such as fat intake, according to the US National Sleep Foundation. Adults should get 7 to 9 hours of sleep every night, but most people get used to getting less than 7 hours of sleep and research reports. I mentioned that shorter periods of sleep lead to increased body weight, especially in adolescents. One study found that just 5 days of poor sleep can lead to excessive eating habits in young people, resulting in increased body weight.
Reduce Mental Stress
Mental stress increases the risk of a number of illnesses, damaging the body. According to research reports, chronic stress can lead to increased body weight and obesity, reducing mental stress can also be an effective means of reducing fat. Aiming for signs of stress, finding out about exercise, having good relationships with friends and family, relaxing activities like meditation or study, consulting a doctor, etc. are helpful tips.
Avoid Sweet Drinks
Avoiding sugar also helps to dissolve fat, but less use of sweet drinks can accelerate this effect. Sweet drinks have a high-calorie intake while there is no nutritional standard, which leads to loss of appetite and poor energy, resulting in normal consumption in people. According to research reports, there is a relationship between sweet drinks and body weight, both children and adults can use these drinks to increase body weight, so avoiding them can help to reduce fat, instead Giving up green tea can be beneficial as it can also help reduce body weight.
Fasting helps to remind the body of fat-forming training because doing so saves only 8 to 10 hours of eating time in 24 hours, thus allowing the body to digest the nutrients in the diet. And spends them, while doing so, the body begins to dissolve fat for energy.
Adjusting to fat requires patience and can also lead to mental disturbances, it is not possible for everyone to get involved in a busy schedule, but following the above methods can help to dissolve fat.