The 12 diet and exercise tips help you to lose weight

Get the best possible start to the NHS weight loss plan with 12 diet and exercise tips.

1. Never miss breakfast

Skipping breakfast will not help you lose weight. You may be missing out on essential nutrients and you may end up eating more snacks throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the desire to snack on foods high in fat and sugar.


3. Eat plenty of fruits and vegetables

Fruits and vegetables are low in calories and fat, and high in fiber - 3 essential ingredients for successful weight loss. It also contains a lot of vitamins and minerals.


4. Be more active

Being active is key to losing weight and keeping it off. In addition to providing a lot of health benefits, exercise can help burn extra calories that you cannot lose through diet alone.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You may end up consuming extra calories when a glass of water is what you really need.

6. Eat foods rich in fiber

Foods that contain a lot of fiber can help you feel full, and are ideal for losing weight. Fiber is only found in plant foods, such as fruits, vegetables, oats, wholegrain bread, brown rice, pasta, beans, peas and lentils.

7. Read food labels

Knowing how to read nutritional labels can help you make healthy options. Use the calorie information to see how a specific food fits into your daily calorie quota on a weight-loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. With smaller plates and bowls, you may be able to gradually get used to eating smaller portions without feeling hungry. It takes about 20 minutes for the stomach to tell the brain that it is full, so eat slowly and stop eating before you feel full.

9. Do not prohibit foods

Don't ban any foods from the weight loss plan, especially the ones you like. Banning foods will make you crave them more. There's no reason why you shouldn't enjoy occasional meals as long as you stay within your daily calorie limit.

10. Do not stock up on fast food

To avoid temptation, don't store junk food - such as chocolate, cookies, chips, and sweet soft drinks - at home. Instead, choose healthy snacks, such as fruit, unsalted rice cakes, oatmeal cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Limit alcohol

A standard glass of wine can contain as many calories as a bar of chocolate. Over time, excessive alcohol use can easily contribute to weight gain.

12. Plan your meals

Try to plan breakfast, lunch, dinner, and snacks for the week, and make sure you stick to your allowed calories. You may find it helpful to create a weekly shopping list.

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 This is what happens to your body when you chew a clove on an empty stomach 

Cloves are a small herbal plant that is distinguished by their pungent taste, and it contains a large number of useful nutrients, vitamins, and minerals, and it is also known for its anti-diabetes and anti-inflammatory properties, which helps the body to fight many diseases, know the most prominent health benefits of chewing cloves on an empty stomach:

1- Raise the efficiency of the immune system Cloves contains a high percentage of vitamin "C", so chewing them on an empty stomach contributes to strengthening the immune system, enhancing its ability to fight diseases that may attack the body, as well as its effectiveness in reducing levels of inflammation. 

 2- Get rid of bad breath The smell of the mouth immediately after waking up from sleep is foul, and it may cause a feeling of embarrassment when confronting others, but chewing a clove on an empty stomach helps get rid of that smell, in addition to its effectiveness in eliminating harmful mouth bacteria, due to its containment of the enzyme eugenol, which is characterized by its anti Bacteriostatic. 

3- Reducing dental pain Cloves are used as a sedative to relieve tooth pain in those who suffer from this annoying problem, by chewing it or placing its pills on the source of pain directly. 

 4- Diabetes prevention Cloves contain a major compound called "Nigericin", which works to regulate blood sugar levels and helps improve insulin secretion, which reduces the chances of developing diabetes. 

 5- Improving the health of the digestive system Some compounds in cloves may reduce the severity of stomach ulcers, by the fact that they contain oil that thickens stomach mucus, and thus protects its lining from infection with any type of ulcer. Cloves also facilitate digestion and prevent various disorders such as heartburn, constipation, and flatulence.

 

 6- Fighting infections Cloves have the advantage of fighting infections in the mouth and throat, as, according to a study conducted by the University of Florida, people who consume cloves daily have a lower risk of developing mouth and throat infections. 

7- Reducing appetite Since cloves contain a large proportion of fiber, eating them may help to give hair fullness and reduce the appetite, especially if it is on an empty stomach.

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Four drinks to lose weight in the winter!

 4 drinks to lose weight in the winter!

 

 He began the journey of slimming by choosing healthy foods to replace the necessary energy and vitamins and then selecting natural fat-burning drinks

 

Here are the best winter hot drinks that drinking in moderation may help burn fat and lose weight:

 

Turmeric with milk: This drink is also called golden milk due to its health benefits and golden yellow color, this drink works to break down accumulated fats and burn them 
 
Ginger drink with lemon and cumin: Cumin is characterized by its effectiveness in regulating metabolic rates, while ginger is rich in substances capable of burning fat. Since we are in the season of colds, lemon is one of the essential ingredients that protect against colds and contribute to burning fatty compounds.
 
White and green tea: They may aid in weight loss, by contributing to helping our bodies absorb nutrients more efficiently and lose weight more easily. Where a German study recently found that white tea is effective for burning stored fats in the body and preventing the formation of new fat cells
 
Coffee drink: Coffee is a favorite delicious morning beverage, and it's about to be your new diet beverage. Unexpectedly, the study proved the effectiveness of this drink in reducing fat volume and curbing appetite. It can be used to lose weight, provided that it is moderate in drinking it and not adding cream or sugar and consuming it like black coffee completely.

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