Healthy eating is the key to losing the weight needed. This is not an easy task and it will require hard work and discipline. Don’t be disappointed if you don’t see the desired results after 10 days. Remember that you did not gain the weight overnight, so losing it will take some time. You will need to dedicate yourself to changing your lifestyle if you want to reach your weight-loss goals.
1. Eat a healthy breakfast by starting your day.
With a good breakfast, you will be less hungry and less likely to snack throughout the day.
2. Eating every three hours.
This diet recommends eating smaller meals every three hours. Eating longer between meals may cause you to overeat to satisfy your hunger.Snack suggestions are nuts, carrots, or fruit with low-fat yogurt.
2. Include protein in every meal.
Building muscle and losing fat requires protein, you should get 1 gram per 1 pound.Sources of protein include:
3. Add fruits and vegetables to every meal.
In addition to being low in calories, fruits and vegetables are excellent sources of antioxidants, minerals, vitamins, and fiber. Much helps prevent heart and eye disease, and bone and muscle loss. Because they are low in calories, the risk of gaining weight from eating large amounts is minimal.
4. Eat healthy fats.
Healthy fats improve fat loss and should be included in your diet to avoid artificial trans fats. Your daily food intake should balance saturated and monounsaturated fats and polyunsaturated fats. Saturated fats are found in red meat, butter, and eggs. Monounsaturated fats help reduce the risk of heart disease and stroke.
Examples of foods rich in these fats include extra virgin olive oil, avocados, and mixed nuts.
Foods high in polyunsaturated fats include mixed nuts and fatty fish like salmon and trout.
5. Drinking water.
You need to stay hydrated by drinking water throughout the day. The suggested amount is 1 cup of water upon waking, 2 cups with each meal and several sips during workouts.Water on an empty stomach prevents you from feeling hungry and craving a snack. An acceptable alternative to water is green tea.
6. Exercise daily.
It is much easier to make the exercise a habit if it is daily. If you don’t exercise at all, I recommend starting with exercising half an hour every day. When you only exercise twice a week, it is a lot easier to turn one day into three days of rest, a week of rest, or a month of rest.
_ Exercises for a tight and graceful body.
1. Squat exercise.
It is the best exercise for tight and full buttocks, and squatting should be practiced properly to avoid back pain.
▪️ Stand with your legs shoulder width apart, arms extended in front of you and back straight.
▪️ Breathe deeply while going down as if you were sitting in a chair, pushing your buttocks back so that your thighs are parallel to the floor, without raising your feet.
▪️ Repeat the exercise three times a day, in each of them 10 times, twice a week, in order to get satisfactory results.
2. Lower body stretching exercises.
With age, the hamstring muscles in the back of the thighs become stiff and unable to make certain movements. Thanks to this exercise, these muscles regain their flexibility. To do this exercise, you need a table that will reach hip level.
▪️ Put your right foot on the table while keeping your left leg straight.
▪️ Gradually bend your right knee.
▪️ Maintain this position for 10 seconds by extending the right knee until you feel a stretch.
▪️ Repeat the same process with the left foot.
▪️ This exercise should be done 10 times per foot.
3. A Bridge Exercise for the Buttocks.
To keep your buttock muscles, you need this exercise.
▪️ Lie on a carpet with your feet flat on the floor.
▪️ Bend your knees to 90 degrees.
▪️ Push your hips up by tightening the abdominal muscles to lift your buttocks.
▪️ Maintain this position for five seconds.
▪️ Relax your body gradually and return your buttocks to the ground.
▪️ Do 3 sets of this exercise by repeating these movements 10 times.
4. The ring exercise for the biceps humeral.
After the age of 40, it is a common occurrence for fat to build up under your arms. This exercise, which is practiced using an elastic band, aims to stretch this area of the body.
▪️ Stand with your legs relatively apart, place the elastic band under your left foot, and hold both ends of the elastic with your hands.
▪️ Bend your arms so that they reach the borders of your shoulders, and face the palms of your hands towards you.
▪️ Return your arms to the first position.
▪️ Repeat this process 10 times, then change the foot that you will put on the rubber band.
5. Jumping rope.
Jumping rope strengthens the core and muscles of the entire body, and helps burn the most calories. Let’s practice this exercise.
▪️ Stand up and tighten your stomach muscles a little.
▪️ Jump on your toes so you don’t injure yourself.
▪️ You can choose to jump with two feet together or with one foot.
▪️ However, alternating between the two is recommended for the exercise to be most effective.
6. The plank exercise.
After menopause, belly fat appears. This exercise is especially suitable for women who want to strengthen the abdominal muscles to remove fat.
▪️ You should lie flat on your forearms and the tips of your feet.
▪️ Tighten your stomach muscles and maintain this position as much as possible.
▪️ Relax your muscles and enjoy a minute of rest, then repeat the process.
7. Maintain balance on one leg.
As people get older the balance is lost. Therefore, it is essential to exercise regularly to maintain balance.
Try to support one leg.Lift the other and put your hands on your hips. Change the leg and repeat the process.
8. Yoga for body and soul.
Yoga is a good exercise for both body and soul. By focusing on your breathing, yoga poses help you gain flexibility.
In addition, yoga allows you to de-stress and promote a feeling of well-being in everyday life. And he recommends practicing yoga three times a week to take advantage of all of its benefits.
Kevin Rail, “How to Get Perfect Body Curves”، www.healthfully.com,8
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