Recipes for weight loss

 Lose weight without going on a diet

Many people dislike hearing the word diet, especially when they need to lose weight, because of the negative impression left by previous followers of strict diets and diets that cause hunger and deprivation and are not based on scientifically and nutritionally sound foundations, and this has an impact on their psychological state and may result in a reaction. Binge eating's polar opposite.

Without following a specific and restricted diet for a certain

 amount of time, a person can lose weight more successfully by

 following the strategy of making modest adjustments gradually

 and integrating them into one's lifestyle until he grows

 accustomed to it and does not feel obligated. In this way, if a

 a person becomes accustomed to changes and they become an

 an integral part of his daily life, he can lose weight and keep it off,

 in addition to the numerous health benefits that his body

 receives, such as lowering the risk of chronic diseases caused by

 obesity, such as cardiovascular diseases, diabetes control, and

patients' blood pressure regulation.

In this scenario, the individual must first recognize his bad habits and behaviors that contributed to his weight gain and then try to gradually modify them. 

He must also be nutritionally informed so that he can make the best choices since information is one of the drivers of behavior change.

The fundamentals of weight loss

• The following are some of the most significant weight-loss fundamentals:

• That the calories burned by the body outnumber those consumed.

• Exercising.

Changing one's diet and living habits.

Contributing behaviors and habits
Weight loss without diets

• The first step in losing weight without dieting is to create a reasonable and practical strategy for making progressive adjustments in one's lifestyle, rather than setting lofty objectives that would lead to dissatisfaction if they are not met. Rather than feeling like a failure and frustrated, the person must commit. 

• Write down your meals, the times and locations you ate them, and the reason you ate them, including any sentiments that may have prompted you to eat. There are no hours of exercise in your daily plan, which includes 3 hours of watching TV and 12 hours of sleep.

•  You may either recognize the problem and begin addressing it, or you can discover a way to manage emotional eating if you find yourself consuming food because of the emotion.

• Problems are solved by first identifying them, then developing all possible solutions, selecting the most appropriate solution, and implementing it. The extent of this solution's success must then be evaluated, and if it is not successful, the alternative solutions must be re-evaluated, and one of the chosen.
• Rather than focusing on weight, the focus should be on developing healthy habits and behaviors.

• It must be understood that there is no diet, magic step, or a specific type of food that should be eaten or avoided to lose weight, as seen in popular diets such as the cabbage diet, pineapple diet, potato diet, and other diets that undervalue people's minds and take advantage of their desperate need to lose weight, even if He discovered a magical solution to obesity and weight gain that everyone should follow and we were forever free of the problem of obesity. 

• Making meals more numerous and smaller, as portion sizes have increased in recent years, whether at home or out, and man has become reliant on these external measures to determine the amount of food that satisfies him, rather than relying on the body's internal indicators of hunger and satiety, where a person must learn to eat more mindfully.

•  A person must learn to be satisfied with eating a cup and a half of rice instead of three, one piece of chicken instead of two, and one piece of sweets from time to time instead of many pieces to fill it and give it with the required energy and nutrients without feeling overwhelmed. Continuous. 

• Choosing foods with a low-calorie density, as the higher the water and dietary fiber content of food and the lower the fat content, the lower the calorie density and thus the greater the sense of fullness in exchange for fewer calories.

• Make sure you drink enough water since water aids weight loss in a variety of ways, including the fact that foods high in water, such as soups, contribute to a greater sense of fullness and, as previously said, lower the calorie density of food, and drinking water in between meals. It lessens the sense of hunger and the quantity of food consumed to relieve thirst, as food stored in water might occasionally be used to fill thirst rather than hunger. Water aids the digestive system's adaptation to a high-fiber diet.

• Drink at least a glass of water between every two meals and glass while eating, and at least 8 glasses of water each day, with an increase if you're active or in hot weather. 

• Concentrate on complex carbs like whole wheat, brown rice, whole oats, quinoa, barley, and freekeh, as well as legumes like dry beans, broad beans, chickpeas, lentils, fruits, and vegetables, which are abundant in vitamins and minerals. And because dietary fiber is low in calories and high in vitamins and minerals, diets that rely on it are low in calories and high in vitamins and minerals. However, as we mentioned in the first point, even if the food is low in calories, eating large amounts of it eventually leads to eating high amounts of calories.

• Monitor the quantity of fat ingested in the diet; weight reduction requires a diet high in dietary fiber and low in fat, and cutting fat lowers the calorie density of the meal; for example, consuming a cup of skimmed milk instead of full-fat milk offers you the same amount eaten but with fewer calories. Furthermore, because a high-fat meal does not cause fullness or prompt people to stop eating, eating this meal increases the volume of food ingested as well as the number of calories consumed.