How
to get weight loss
Excess
fat, excess weight, or obesity, if you are also suffering from these problems,
now is the time to get rid of them. Of course, you’ll be happy to know that
weight loss can be achieved without going hungry or eating less.
Before
you lose weight you need to know why you are gaining weight. You need to be
aware of this so that you can prevent weight gain in the future.
The
Best ways to help you lose weight
Over
the years, however, scientists have discovered several methods that are
effective in reducing body weight. Learn about simple methods that have been
developed based on scientific evidence.
Losing weight is not easy and most people start following such tips,
which are not correct.
Drinking
water, especially before meals
It
is often said that drinking water helps in weight loss and it is true. Drinking
water increases the speed of metabolism by 24 to 30% for one to one and half hours,
which helps in burning more calories. One study found that drinking half a
liter of water half an hour before a meal helps lower calorie intake and
results in a 44% reduction in body weight compared to those who do not.
Use
eggs in breakfast
Eggs
are very good for health, including weight loss. Research reports have found
that eating eggs for breakfast helps burn fewer calories in the next 36 hours
while reducing body weight and fat.
Drink
coffee
According
to research reports, the caffeine in coffee speeds up the metabolism by 3 to
11% and the process of dissolving fat by 10 to 29%. However, avoid using sugary
or high-calorie ingredients while drinking this drink, otherwise there will be
no significant benefit.
Drinking
green tea
Like
coffee, green tea is the best drink for this purpose. Green tea contains a
small amount of caffeine, but it contains powerful antioxidants that, together
with caffeine, accelerate the process of fat dissolution.
Water intake
There
are countless ways to lose weight that are sometimes surprisingly helpful in
weight loss but are sometimes completely ineffective. In fact, just eating
less is not enough to lose weight. This requires keeping the body active and
exercising regularly.
By
the way, did you know that water can also be helpful in weight loss? If water
is taken in certain amounts at certain times, it produces amazing results on
the body.
Water
before meals
Drinking
one to half a glass of water before every meal reduces your appetite. It makes
your empty stomach feel full which makes you eat less. If you sit down to eat
without drinking water, you may eat more than your appetite which leads to
weight gain.
How
many glasses of water?
It
is a common belief that every person should drink 8 glasses of water, but
experts say that it depends on the body of each person how much water he needs.
People who work hard and exercise hard. Their body needs more than 8 glasses of
water. Water keeps the blood flowing in the body which protects the body from
making excess fat.
You may read this useful post regarding Water quantity, in this post you should see the chart below the post CLICK HERE:
The
magic of cold water
Did
you know that cold water helps your body burn calories? Coldwater is suitable
for the body and is very useful for weight loss.
Aqueous
food items
Fruits
and vegetables that are rich in water are good for obese people. These
nutrients also supplement the body’s appetite and thirst, while also preventing
the growth of extra calories in the body. Watery foods are easily digested and
do not become a burden on digestion.
The
taste of water
Now
that you have seen that water can be very useful in weight loss. So use as much
water as possible and add different flavors to it. Different juices etc. can be
useful in this regard. The best flavor of water for weight loss is green tea
which must be used at least 2 times a day.
Intermittent
fasting
This
is a popular diet of the present age in which the calories of the day are
consumed within a certain time and the rest of the time stay away from food. Various
research reports indicate that intermittent fasting is effective in reducing
body weight.
Restrict
the use of sweets
Sugar
consumption has increased dramatically in recent years, and research reports
suggest that it may increase the risk of obesity, as well as heart disease and
type 2 diabetes. If you want to lose weight, reduce the amount of sugar in your
diet.
Low
consumption of refined carbohydrates
Refined
carbohydrates, including white double bread, pasta, and sugar, do not contain
fiber. According to research reports, refined carbohydrates increase blood
sugar levels rapidly, which increases appetite, appetite while people consume
more calories, which is why refined carbohydrates are linked to obesity.
Reduce
carbohydrate intake
Research
reports have shown that limiting the number of carbohydrates in the diet helps
to reduce body weight 2 to 3 times faster.
Use
of small plates
Even
using smaller plates can make it easier for people to consume fewer calories
automatically. Which has also been confirmed in various medical reports. As
wonderful as it sounds, it works.
Controlling
food intake
Controlling
the amount of food or simply eating less is very helpful in this regard.
According to some research reports, compiling a food diary or taking pictures
of your meals can help you lose weight.
Keeping
healthy foods
Keeping
a healthy diet close to you keeps you away from things that can be unhealthy,
especially when you are very hungry. Diet will be helpful for untimely hunger.
Some items are very easy to keep and prepare, such as a small number of nuts
(walnuts, almonds, etc.), yogurt, boiled eggs, and fruit.
Probiotic
supplements
These
supplements contain bacteria that can reduce body fat. However, such
supplements should be used only on the advice of a doctor.
Spicy
food
Spices
include capsaicin, a component that boosts metabolism and reduces appetite to some
extent. This has been confirmed in some medical research reports.
Aerobic
exercise is also helpful
Aerobic
exercise helps burn calories and improves physical and mental health. These
exercises are very effective, especially in burning fat.
Lift
weights
One
of the most harmful effects of dieting is muscle damage and metabolic slowdown
which is often referred to as the result of starvation. The best way to avoid
this is to do some form of resistance exercise, such as lifting weights.
Medical science has shown that lifting weights keeps your metabolism active and
does not allow you to lose muscle volume. Of course, it not only dissolves fat
but also builds muscle.
Consume
more fiber foods
Increasing
fiber intake helps reduce body weight. Evidence of this is mixed, but some
research reports suggest that the use of fiber helps maintain a feeling of
fullness in the stomach and helps control body weight on a long-term basis.
Excessive consumption of fruits and vegetables. Vegetables and fruits are low in
calories and high in fiber. They also have a high water content which fills the
stomach quickly. Research reports show that people who consume more vegetables
and fruits are also physically underweight. Fruits and vegetables are rich in
healthy nutrients so their use is important for all kinds of benefits.
Good
and proper sleep
Sleep
is just as important as health and exercise. Various medical research reports
have shown that sleep deprivation is one of the leading causes of obesity.
Sleep deprivation increases the risk of obesity in children by 89% and in
adults by 55%.
High
protein intake
Eating
protein-rich foods speed up metabolism and helps burn fewer calories. One study
found that getting 25 percent of your daily calories from protein reduced anxiety
about eating and reduced your appetite for dinner by 60 percent.
Avoid
sugary drinks
Sugar
is harmful but sugar in liquid form is worse. Medical science has shown that
calories from liquid sugar are the most important factor in obesity in modern
diets. For example, according to a study, sugary drinks increase the risk of
obesity in children by up to 60%. Keep in mind that this also applies to fruit
juices that contain as much sugar as a soft drink. Eating fruit is better than
its juice.
Don’t
Diet
The
biggest problem with dieting is that it is not effective in the long run. Even
if people adopt it, their weight may increase more than before with time, and
reports have shown that dieting can predict future obesity. So instead of going
on a diet, make it your goal to be healthy, happy, and fit and focus on
refreshing your body and not forcing it to starve. Weight loss will be followed
by fatigue and constant tiredness.
Swallow
the morsel slowly
Swallowing
your food too fast can lead to weight gain over time. In contrast, chewing a
snack while enjoying a meal increases the number of bodyweight loss hormones
while keeping the stomach full.
Eating
Manners of Muhammad PBUH
Praise
be to Allah.
The
Prophet’s guidance concerning food is perfect guidance. It was described by Ibn
al-Qayyim as follows:
1:
When he put his hand in the food, he would say, “Bismillaah (in the Name of
Allaah), and he told people to say this when eating. He said, “When any one of
you eats, let him mention the name of Allaah. If he forgets to mention the name
of Allaah at the beginning, let him say (in the name of Allaah at its beginning
and its end).” Sahih hadith, narrated by al-Tirmidhi (1859) and Abu Dawood
(3767).
2: The
correct view is that it is obligatory to mention the name of Allaah (say
Bismillaah) when eating. The hadiths which state this are Sahih and are clear,
with no contradictions in them. When he raised the food to his mouth, he would
say, (Allaah be praised with an abundant, beautiful, blessed praise. He is the
One Who is Sufficient, Who feeds and is never fed, The One Who is longed for,
along with that which is with Him, and the One Who is needed. He is Our Lord,
may He be glorified). Narrated by al-Bukhaari (5142).
3: He
never criticized food at all. If he liked it, he would eat it, and if he did
not like it, he would leave it and not say anything. Narrated by al-Bukhaari
(3370) and Muslim (2064). Or he would say, “I do not feel like eating this.”
Narrated by al-Bukhaari (5076) and Muslim (1946).
4: Sometimes
he would praise the food, as when he asked his family for food, and they said,
“We have nothing but vinegar.” He asked for it and started to eat it, saying,
“What a good food is a vinegar.” Narrated by Muslim (2052).
5: He
used to talk whilst he was eating, as is seen from the report quoted above
about vinegar. And
he said to his step-son ‘Umar ibn Abi Salamah when he was eating with him: “Say
Bismillaah and eat from that which is in front of you in the dish*.” Narrated
by al-Bukhaari (5061) and Muslim (2022). [* At the time of the Prophet (peace
and blessings of Allah be upon him), people used to eat together from one dish,
and children would sometimes forget the correct etiquette.
6: He
would repeatedly urge his guests to eat, as generous hosts do, and as is seen
in the hadeeth of Abu Hurayrah, narrated by al-Bukhaari, about the story of
drinking milk, where he repeatedly said to him, “Drink!” and he kept telling
him to drink until he (the guest) said, “By the One Who sent you with the
truth, I have no more room for it!” Narrated by al-Bukhaari (6087).
7: When
he ate with others, he would not leave until he had made du’a’ for them. He
made du’a in the house of ‘Abd-Allaah ibn Bisr, and said: “O Allaah, bless for
them that which You have provided for them, forgive them and have mercy on
them.” Narrated by Muslim (2042).
8: He
commanded people to eat with their right hands and forbade them to eat with
their left hands. He said, “The Shaytaan eats with his left hand and drinks
with his left hand.” Narrated by Muslim (2020). This implies that eating with
the left hand is haraam, and this is the correct view, because the one who eats
with his left hand is either a Shaytaan (a devil), or he is imitating the
Shaytaan (satan).
9: It
was also reported in a Sahih hadeeth that he told a man who was eating with his
left hand in his presence, “Eat with your right hand!” The man said, “I
cannot.” He said, “May you never be able to!” – and the man never lifted his
right hand to his mouth after that. Narrated by Muslim (2021). If it was
permissible (to eat with the left hand), he would not have prayed against him
for doing so. It was the man’s stubborn arrogance that made him refuse to obey
the command, and this is the utmost disobedience that deserved this prayer
against him.
10: He
commanded those who complained that they never felt full to eat together and
not separately, and to mention the name of Allaah (say Bismillaah) over the
food so that He might bless it for them.” Narrated by Abu Dawood (3764) and Ibn
Maajah (3286). (See Zaad al-Ma’aad, 2/397-406).
‘It
was also reported that he said, “I do not eat reclining.” (Narrated by
al-Bukhaari, 5083). He
used to eat using the first three fingers (of his right hand), which is the
best way of eating. See:- Zaad al-Ma’aad, 220-222. And Allaah knows best.
The
Prophet’s guidance regarding diet
1:
The Prophet (peace and blessings of Allah be upon him) used to know what he was
eating.
2:
He used to eat what was good for him.
3:
He used to eat enough to keep him going, but not so much as to make him fat.
Ibn ‘Umar narrated that the Prophet (peace and blessings of Allaah be upon him)
said: “The believer eats in one stomach whilst the kaafir eats in seven.”
Narrated by al-Bukhaari (5081) and Muslim (2060).
4:
He taught his ummah something to protect them from diseases caused by eating
and drinking. He said: “The son of Adam does not fill any vessel worse than his
stomach. It is sufficient for the son of Adam to eat a few mouthfuls, to keep
him going. If he must do that (fill his stomach), then let him fill one third
with food, one third with drink, and one third with air.” Narrated by
al-Tirmidhi (1381), Ibn Maajah (3349); classed as sahih by al-Albaani in
al-Silsilah al-Sahihah (2265).
And
Allah knows best.
Note:
This article is for general information only. Readers should also consult their
physician for weight loss.
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