Loss weight in 1 month !

1. Eat breakfast
2. Exercise
3. Get adequate sleep
4. Tips for losing weight

1. Eating breakfast is one of the three important meals during the day, but breakfast is the most important main meal, as it helps to feel full, reduces cravings for snacks during the day, and maintains blood sugar levels, in addition to helping To lose weight quickly, therefore it is advised to eat between 400 to 500 calories at breakfast, while making sure that the meal contains protein sources, saturated fats, such as nuts, eggs, unsweetened yogurt, and beans, in addition to fiber sources. For example fruits, vegetables, whole grains.

2. Doing exercise should be careful to exercise while trying to lose weight. Reducing caloric intake without exercising helps to lose muscle and fat, as the body works to burn muscle protein in the muscles with fat to obtain energy sources, and from exercises that help Weight loss, cardio exercises, one of the most popular exercises to lose weight and burn calories, including running, swimming, walking, and cycling, where a ten-month study was conducted on the effect of cardio exercises on 141 people suffering from Obesity, they were not required to reduce calories, and they were divided into three groups, and the results appeared as follows:

The first group that burned 400 calories by practicing cardio for five days a week, lost 4.3% of their weight. The second group, which burned 600 calories by practicing cardio for five days a week, lost 5.7% of their weight. The third group that did not exercise, they gained 0.5% weight.

3. Get enough sleep, to get enough rest, as it is advised to sleep at least seven hours every night, as scientific studies have linked sleep to weight loss, as the amount and quality of sleep may affect hormone regulation. Ghrelin is the hormone that controls appetite.

Tips for losing weight 

4. There are many tips that can be followed to lose weight, including:

Reducing the daily intake of calories. Drink more water, it helps increase the feeling of fullness. Eat on small plates, to reduce the amount of food eaten during the meal. Exercising on an empty stomach. Morning is the best time to exercise before eating.