Simple steps to lose weight healthily – Part 1

Simple steps to lose weight healthily – Part 1

Qatar Living
By Qatar Living

Many people believe that losing weight is an unattainable dream that needs a lot of effort, time and money, and requires strict diets and rigorous exercises, which may be difficult to follow in the long term.

Experts at Tadawi Medical Center have confirmed that this is fortunately not true.

When it comes to weight control, even the small details can ultimately make a big difference. Reaching your ideal and healthy weight only requires a few simple alterations in your lifestyle including increasing the quality of the food you usually consume.

The simplicity ensures that these alterations can be easily applied by anyone, and are sustainable for long periods of time with only little cost and effort.

Tadawi Medical Center will present four groups of steps, to show you the way, step by step, toward a healthy and balanced life that helps you lose the extra kilograms and reach the ideal weight.

The first group: By following these 4 steps, together, you can start changing some details in your daily life which, in turn, will reflect positively on the process of your weight loss:

1- Make sure to eat slowly and taste every bite well. This method is considered to be one of the most important habits that help in weight loss without following complex diets. Enjoying your meals and eating them slowly leave enough time for your body to release satiety hormone, whereas when you eat quickly, your stomach will not have the chance to tell your brain that it has become full in the right time, which leads you to eat more and more, and thus gaining extra weight.

2- Sleep more and lose weight. It was found that the ideal number of sleep hours is 7 or more. In a study published in the European Journal of Clinical Nutrition, researchers at King's College London found that sleep deprivation can lead to consuming more calories the next day. In this study, people who slept fewer hours (about 3-5 hours) consumed additional 385 calories above the normal range during the next day. Researchers explain the mechanism behind this by the fact that partial sleep deprivation can lead to increased activation of areas in the brain that generate a greater desire for eating, and that insufficient sleep leads to a lower activity rate in sleep-deprived people, and thus lack of sleep reduces the number of calories that will be burned the following day.

3- Appetite for food is subject to the influence of two important hormones that work together in an integrated and coordinated way, but with opposite directions: leptin (satiety hormone), which is secreted by fatty tissues, leads to a decrease in appetite, while ghrelin (hunger hormone), which is secreted by the stomach, leads to an increase in appetite. Thanks to regulating hunger and satiety by these two hormones, body weight is maintained within normal limits. It is also worth noting that these two hormones can be negatively affected by the disruption of the body's biological clock (Circadian Rhythm). For example, not getting enough sleep causes an imbalance in the secretion of these two hormones, and therefore disrupts their natural balance.

4- Aerobic exercise is an essential part of any weight loss plan. People who manage to do at least 150 minutes of physical activity per week have much higher chances of losing extra weight. This is not limited to strenuous and high-intensity exercises, but can also include daily life activities such as climbing the stairs instead of taking the elevator, if you have an extra minute, or parking your car far from your destination to make yourself walk the remaining distance. You can also burn an extra 100 calories per day without following any diet, only by doing one of the following activities on a daily basis:

  • Walk for a mile (equivalent to 1.6 kilograms), in 20 minutes.
  • Clean the house for 30 minutes a day.
  • Go jogging for 10 minutes a day.
  • Remove harmful herbs from your garden or mow your lawn for 20 minutes.

The second group: Drinks also play a key role in any attempt to lose weight, although many overlook this fact. Here are some tips related to drinks:

1- In the context of phasing out harmful drinks that contribute to weight gain, gradually replace your sugary drinks with low-calorie alternatives, and start with only one (such as soft drinks). It is great enough that only with this minor change, you will avoid the equivalent of 10 spoons of sugar for every drink you replace. Sugar makes the task of losing weight more difficult, as the brain sees it as a reward, which makes us always want to consume more of it. It is very difficult to break this habit, and when we do not get enough sugar regularly, a feeling of hunger arises to drive our bodies to get calories from foods instead of sugar, a process called “false hunger.”

2- Consuming herbal drinks such as green tea, ginger, green thyme among others without adding any sugar to them. This ensures that you get a delicious and nutritious drink without any potential harm or gaining huge amounts of calories, which is the case when you consume drinks that are overflowing with sugar, corn syrup and other toxins.

The rest of the steps will be continued in the next article (Part 2).

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