How To Lose Weight Fast

1-How did you gain weight in the first place?

Your weight influenced by three main factors gene calories and environments

Calories:

The first factor in the equation of gaining weight is the difference between how much you consume calories and much you burn them.

If burn all the calories that you consumed during the day you would maintain your weight, on the other hand, if you burned fewer calories than you consume daily you will gain weight.

The extra calories that you consumed during the day are stored in your body as fats, your body stores these fats in the adipose tissues.

Genes:

Your obesity will be affected by genes if your parents or any relative are overweight or you can’t lose weight even if you followed a healthy diet and do daily exercise and burn more calories than you consumed daily.

Mothers who had diabetes will influence their child’s metabolism later in their life.

Environment:

Environmental influence starts to play a role in your obesity even before you were born, for example, babies of smoker’s mothers will become overweight when they grow up more likely than babies of smoker’s mothers.

Babies after birth who are breastfed for more than three months are less affected by obesity compared to infants that breastfed for less than three months.

The habit of drinking sugary soda and high calories food will increase your obesity as well as spending a lot of daily time watching TV or playing video games.

Sleeping hours influence your obesity, research shows that people who sleep less than eight hours are more likely to gain weight than people who sleep eight hours and more since the lack of sufficient sleep disturbs hormones that control hunger and appetite.

Eating habits when you feel sad or anxious can drive you to eat more kinds of high calories food such as cookies and potato chips, also overweight and obese could lead you to emotional disorder if you tried repeatedly to lose weight and fail.

2-How to maintain a healthy diet?

Why do you need a healthy diet?

Healthy help to protect you from malnutrition and non-communicable diseases such as diabetes, heart disease, stroke, and cancer.

A healthy diet should contain the following:

Fruit and vegetables:

It’s advisable to eat around 400 g of fruits and vegetables daily to prevent noncommunicable diseases and ensure that your body gets enough dietary Fiber.

Fats:

Steamed and boiled food can reduce the saturated and industrial-produced trans-fat as well as replace butter, lard, and ghee with oil rich in polyunsaturated fat such as soybean, canola, and sunflower oil.

Fats also can be reduced by eating reduced fat-diary food, lean meat or trimming visible fat from meat, and reducing eating baked or fried food and snacks such as doughnuts, cakes, pies cookies, biscuits, and wafers.

Sodium and Potassium:

Heart diseases, high blood pressure, and strokes can be caused by consuming more than 12 g of sodium (Salt) per day and less than 3 g of potassium per day.

Usually, salt comes from processed food and meat such as ham, salami, cheeses, and bread, additionally, people add salt during cooking (soy sauce, fish sauce, and stock cubes) and sometimes during eating.

The high amount of sodium consumption can be controlled by reducing and adding salt during cooking also try to choose food with lower sodium content.

As mentioned above High rate of salt consumption can lead to high blood pressure, which can be mitigated by increasing the consumption of potassium which can be found in fresh vegetables and fruits.

Sugar:

Consuming extra sugar can lead to dental caries overweight and obesity, in addition to its influence on high-pressure diseases, cardiovascular diseases, and serum lipids.

The high rate of sugar intake can be reduced by limiting the consumption of sugary snacks, candies, sugar-sweetened beverages, soft drinks, flavoured water, and energy drinks, and it is advisable always to eat fresh vegetables and fruits instead of sugary snacks.

How to avoid diabetes in the early stage?

3-Final Thoughts:

As mentioned above about the main factors that influence your obesity: genes, calories, and environment, there are other things you can look to improve, like you’re eating habits.

For example, the following habits can influence your obesity:

Eating food fast.
Eating without hunger or when you are tired or stressed.
Eating a lot of desserts.
Skipping meals.

stopping your bad habits in the first place, for example, if notice you are eating fast if you were alone or watching the TV, then try to share the meal with someone or eat without a source of distraction.

Sometimes eating without hunger or eating affect human emotions such as sadness, boredom, or anxiety will harm your healthy eating habits, in case you fall into the effect of these emotions, try to find other activity than eating to let feel better.