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Here are five strategies to avoid, according to Dr. Aaron Michelfelder, professor of family medicine at Loyola University, Chicago Stritch College of Medicine.

Some ways to lose weight:

1 - I will lose weight when I go to the sports club

There is no doubt that exercise is very important for your health in general and to keep your weight steady, but exercise alone is not very effective in reducing kilograms of your weight.

In fact, you will need to eat less food so you can lose excess weight ..

2. I will change my diet radically, radical changes are not necessary

Instead, you should reduce the amount of calories you eat daily.

For example, eat an apple before going to dinner in the restaurant to reduce your appetite for food and then avoid eating bread with the meal, eat a smaller amount of food than usual and ask to take the rest of the meal with you home for the next day.

3. Weight loss nutritional supplements will help ease my journey towards ideal weight!

In fact, the women burn more muscle than burning fat, and that when you stop taking it will regain kilograms, but this time will restore fat and not muscle, which makes you better if you did not take these supplements from the ground.

4 - I want to be like the biggest loser, I lose excess weight quickly!

While the most logical and realistic strategy of that is to lose half to one kilogram of your weight weekly.

For example, you could lose about half a kilogram in a week only when you consume calories less than 500 calories a day, like eating bread and whole-fat cheese.

While you will lose a kilogram per month if your intake is reduced by 250 calories, equivalent to a piece of candy or chocolate.

"This mechanism will provide a slow and steady weight loss and will have long-term consequences," Dr. Michelfeld said.

5. I give up! I will never be able to have a perfect weight, so I will not bother trying!

Do not despair of not reaching that ideal index, that is, having a body mass index between 18.5 and 24.9. If you are overweight or obese, losing 10 percent of your body weight will improve your appearance and bring you health benefits, such as Lower blood pressure and reduced risk of diabetes Even losing a small amount that does not exceed five percent will have good effects on the health of your joints.

As a family doctor, at the beginning of each year, Dr. Michelfeld receives a huge number of questions from patients planning to lose weight, and he always advises them not to start the single weight loss journey.

"When you tell other people that you are trying to follow a certain system to lose some of your weight, they will give you the support they need, and they will stop inviting you to eat at least one meal with them," says Dr. Michelfilder.

Dr. Michelfilder said that the use of well-studied programs such as Weight Watchers and Jenny Craig can be useful, especially if they are used face-to-face and not just virtualized over the Internet.

"Most of us should add the loss of some extra weight to our list of decisions for the new year," Dr. Michelfilder concluded.

Obesity is now classified as a very common disease in the United States, leading to other diseases and a lower life rate than smoking.

Source

واخيرا لابد من الاهتمام بالصحة العامة والرياضة التنظيم اوقات النوم الغذاء

واتباع تعليمات رسولنا الكريم عليه الصلاة والسلام ثلث لطعامه ووثلث لشرابه وثلث لنفسه

الصحة تاج فوق رؤس الاصحاء

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