Many suffer from overweight and obesity, which affects health and increases the risk of chronic diseases Diabetes And stress and heart problems, and here is the seventh day offers 3 simple steps that can help you lose weight, as mentioned on the website Health tax

1: Cut down on refined carbohydrates

One way to lose weight fast is to cut down on sugar, starch or carbohydrates, either by eating a low carbohydrate diet or by substituting refined carbohydrates for whole grains..

On a low carbohydrate diet, you will use burning stored fat instead of carbohydrates, and if you want to eat complex carbohydrates like whole grains with a calorie deficit, you will benefit from higher fiber and slower digestion. Makes them more satisfied to satisfy you..

A 2020 study confirmed that a low-carb diet is beneficial for weight loss in the elderly.

2: Eat protein, fats and vegetables

Each of your meals includes the following:

• Protein source
• Fat proof
• Vegetables

Evidence suggests that the recommended amount of protein intake is essential to maintain your health and muscle mass during weight loss, and that adequate protein intake can improve heart risk factors, appetite and weight gain.

Healthy protein sources include:

• Meat: Beef, chicken, pork and mutton
• Fish and Seafood: Salmon, Trout, Shrimp
• Eggs
• Plant proteins: Beans and legumes
• Low carb and green leafy vegetables

Don’t be afraid to load your plate with green leafy vegetables, they are full of nutrients and you can eat very large portions without dramatically increasing your calories and carbohydrates..

Vegetables should be included in low carbohydrate or low calorie diet plans:

• Broccoli
• Cauliflower
• Lettuce
• Tomato
• Cabbage
• Football
• Cabbage
• Swiss chart
• Cow
• desire

Healthy fats

Do not be afraid to eat fat.

Healthy fats, complex carbohydrates and vegetables.

Green leafy vegetables are a great way to eat low calorie and high nutrient foods.

3: Exercise

Aerobic exercise can help you lose weight significantly and eliminate fat and fat like walking, weight lifting or going to the gym.