How do I lose weight

A question that has become common all over the world.... Where everyone is looking for a way to lose weight in a quick way and at the same time 100% safe.

Therefore, experts and scientists had to search for a way to lose weight and burn fat in a fast and safe way at the same time.

They came up with 9 tips:

1_Eat plenty of soluble fiber :

This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium....

2_Avoid foods that contain trans fats. …

Trans fat is a type of dietary fat. Of all the fats, trans fat is the worst for your health. Too much trans fat in your diet increases your risk for heart disease and other health problems. Trans fats are made when food makers turn liquid oils into solid fats, like shortening or margarine.

3_Don't drink too much alcohol.

Long-Term Health Risks. Over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems including: High blood pressure, heart disease, stroke, liver disease, and digestive problems. Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.

4_Eat a high protein diet.

High-protein diets typically include large quantities of protein and only a small amount of carbohydrate. Most people can follow a high-protein diet by eating meat, fish, dairy products, beans and legumes, eggs, and vegetables that are relatively rich in protein, such as asparagus and spinach.

5_Reduce your stress levels.

Some of the physical signs that your stress levels are too high include: Pain or tension in your head, chest, stomach, or muscles. Your muscles tend to tense up when you're stressed, and over time this can cause headaches, migraines, musculoskeletal problems or Digestive problems.

6_Don't eat a lot of sugary foods.

The main foods that contain added sugar include:

Candy.

Cakes.

Cookies.

Pies and cobblers.

Sweet rolls, pastries, and doughnuts.

Dairy desserts, such as ice cream and yogurt.

Sugar sweetened drinks, such as soft drinks, sports drinks, energy drinks, and juice drinks.

7_Do aerobic exercise (cardio).

It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.

8_Cut back on carbs — especially refined carbs.

Bad or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients, such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals.

9_ exercise and weight loss

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