How to reduce my weight

eat the breakfast :

  Breakfast is one of the most important meals of the day, as it helps to start the day in a healthy and correct way, it increases the feeling of satiety, and avoid the desire to eat during the day, so try to eat a meal ranging from calories between 400 - 500 calories , And contain a source of fat-free protein, such as beans, unsweetened Greek milk, peanut butter, nuts and eggs, as well as containing a source of fiber, such as vegetables, fruits and whole grains, helping to start the day with a balance in sugar levels In the blood, it helps Iss weight without giving up foods.

Eating Meals at Home:

   Trying to eat 90% of the meals at home, because eating out, means eating more fat, and therefore more calories, and preparing unhealthy meals for the body.

Walking :

   A study at Duke University found that walking for 30 minutes keeps the weight and prevents it from growing, but walking for more than 30 minutes increases fat loss and burns an extra 300 calories a day, so walking for 45 minutes is three miles, Helps to lose about 13.60 kg within a year without having to change the food system. 

Other ways to lose weight:

   Some methods that help to lose weight easier and faster, namely:- Avoid eating sugary drinks, fruit juices, they are the most things that work to gain weight.- Treat soluble fiber, as some studies have shown that it works to reduce fat, especially accumulated in the abdomen.- Drink coffee or tea, because caffeine promotes metabolism by 3-11%.- Drink water half an hour before eating the meal, as some studies have shown that drinking water half an hour before eating, increases weight loss by 44% within three months.- Eat slowly, because it increases the feeling of satiety faster, and increases the hormones responsible for weight loss, as fast food increases weight over time.- Use of small dishes, where studies have shown that people eat less spontaneously than the use of small dishes