Use weights
You can buy and use a range of weight loss weights, which weigh about 2.5 kg, where these weights build lean muscles and burning calories, which increases the speed of weight loss, and exercise can be practiced, such as: squatting, or exercises, or the performance of some Bends in the arm muscle using these weights, these exercises and other weight exercises can be exercised for three to four times a week to gain fitness.
Reduce salt intake
The meal should not contain more than 140 milligrams of low sodium, so attention should be paid to the proportion of sodium in the meals when purchased and eaten, and try to eat meals containing the lowest proportion of sodium and salt food.
Eat foods rich in minerals
Potassium-rich foods include bananas, leafy vegetables, especially cauliflower, and most orange foods such as orange, sweet potatoes, carrots, and watermelon. These are also available in a few dairy products Fat, and nuts. These foods rich in nutrients are considered to have significant health benefits, such as lowering blood pressure, controlling blood sugar, and reducing the risk of chronic diseases in general.
eat breakfast
Daily breakfast helps the body start the day correctly. Good breakfast gives a feeling of satiety and reduces the desire to eat later, so you should eat between 400-500 calories for the morning meal, making sure it contains a source of protein free from Fat, in addition to saturated fat, such as: eggs, beans, unsweetened Greek milk, nuts, or nut butter, and fiber found in vegetables and fruits.
Reduce the amount of food and drink water
This method is one of the easiest ways to lose weight, especially in food, which is widely consumed, and is dependent on reducing the amounts of food, and reduce the proportion of calories in it, and the relaxation of drinks that are accompanied with meals and replace them with special drinks diet, and drink a glass of water Before eating the meal; because it helps to control the amounts of food that is consumed, and it reduces them.
Reduce sugar and starch
The most important steps to weight loss is to reduce the proportion of sugars and carbohydrates in the food, it is one of the most foods that stimulate the secretion of insulin, which is the hormone responsible for storing fat in the body, when insulin decreases fat out easier than fat stores, and start burning the body instead of carbohydrates, The decrease in kidneys helps to eliminate sodium and excess water in the body, reducing the feeling of bloating and eliminating the weight caused by excess water. Following this method leads to loss of approximately 4.5 kg during the first week. Cm and water that affect weight.