How to get a perfect body
Exercising sports brings many benefits to the body, as it helps to lose excess weight, or prevent weight gain, by burning calories, and it also works to fight diseases and health problems, for example sports help to promote high-density lipoprotein, Or good cholesterol, and reduce unhealthy triglycerides, which promotes good blood flow, reduces the risk of cardiovascular disease, and also contributes to reducing symptoms or preventing several diseases,
Such as Stroke, type II diabetes, and inflammation Joints, and other diseases, and also have a role in improving mood by stimulating chemicals in the brain, which increase the feeling of happiness and relaxation, and the most important exercises that can be practiced: moderate and strong aerobic exercises, such as: running, walking, or swimming, in addition to To strength exercises, such as: lifting weights
Healthy nutrition
Healthy food is one of the most important things to get a perfect and healthy body, as care must be taken to eat healthy, unprocessed foods, such as: vegetables, fruits, fish, meat, nuts, grains, eggs, dairy products, healthy oils and fats, and nutrition depends on The health status of the person, for example, people who are overweight or obese, or have metabolic problems, and people with diabetes, should reduce the number of carbohydrates they eat.
Sleep
Getting an adequate amount of sleep is one of the most important things for the general health of the body, as studies indicate that sleep deprivation may be linked to some diseases, such as: heart disease, obesity, and can be improved through several ways, such as: avoiding drinking coffee late in the day. Day, sleep in the dark, sleep and wake up at the same times every day, and you should consult a doctor in case of a health problem that affects sleep, such as sleep apnea. It is worth noting that it is recommended to sleep 7-8 hours a day for adults.
Eat a balanced diet
It is necessary to consume foods and liquids in a balanced manner during the iftar period. The body during the fasting period, by drinking sufficient amounts of water, fluids, and foods that contain a high percentage of water, such as: homemade soup, vegetables, and fruits, such as cucumbers, lettuce, tomatoes, and watermelon during the iftar period.
Meal division. Into three components: It is recommended to divide the main dish into three parts so that a quarter of the dish contains complex carbohydrates, the second quarter contains lean meat or meat alternatives, and half of the remaining dish contains vegetables, thus ensuring a healthy and balanced meal.
Read the food label: The food label on each canned food product shows a lot of important information for people trying to lose weight or eat healthy food, such as the calorie content of the product, calories from fat, Which you should pay attention to, as the total calories from fat should be less than 35%.
Reduce stress and avoid smoking
Some people tend to gain weight when exposed to stress, and this increase is likely to be the result of a combination of hormonal and psychological factors, and it is required to reduce stress during Ramadan, which helps the person not to bear more than his capacity, and that is through Not exercising under the hot sun, controlling anger, and quitting smoking, as tobacco is one of the biggest causes of death and disease in developed countries, so the month of Ramadan helps
healthy weight
Achieving and maintaining a healthy weight is one of the steps of healthy lifestyle modifications, and a healthy weight can be known for each person by calculating the body mass index, as the body mass index for adults with obesity is equal to 30 and above, While the body mass index (BMI) in the case of overweight ranges between 25 to 29.9, while the normal or healthy weight ranges between 18.5 to 24.9, and 18.5 for those who suffer from thinness, [16] BMI can be calculated through the equation: weight (kg) ÷ (Height (meter))2, if the weight is equal to 68 kilograms, and the length is equal to 1.65 meters, then the BMI is 68 ÷ (1.65)2 =
Health benefits of losing weight
Losing weight helps improve health through the following:
Decreased risk of developing diabetes, and improved blood sugar levels.
Lower blood pressure, improve cholesterol levels. Lower risk of heart disease.
Decreased joint pain.
Decreased risk of stroke. Reducing back pain, and avoiding symptoms of osteoporosis.
Exercising sports brings many benefits to the body, as it helps to lose excess weight, or prevent weight gain, by burning calories, and it also works to fight diseases and health problems, for example sports help to promote high-density lipoprotein, Or good cholesterol, and reduce unhealthy triglycerides, which promotes good blood flow, reduces the risk of cardiovascular disease, and also contributes to reducing symptoms or preventing several diseases,
Such as Stroke, type II diabetes, and inflammation Joints, and other diseases, and also have a role in improving mood by stimulating chemicals in the brain, which increase the feeling of happiness and relaxation, and the most important exercises that can be practiced: moderate and strong aerobic exercises, such as: running, walking, or swimming, in addition to To strength exercises, such as: lifting weights
Healthy nutrition
Healthy food is one of the most important things to get a perfect and healthy body, as care must be taken to eat healthy, unprocessed foods, such as: vegetables, fruits, fish, meat, nuts, grains, eggs, dairy products, healthy oils and fats, and nutrition depends on The health status of the person, for example, people who are overweight or obese, or have metabolic problems, and people with diabetes, should reduce the number of carbohydrates they eat.
Sleep
Getting an adequate amount of sleep is one of the most important things for the general health of the body, as studies indicate that sleep deprivation may be linked to some diseases, such as: heart disease, obesity, and can be improved through several ways, such as: avoiding drinking coffee late in the day. Day, sleep in the dark, sleep and wake up at the same times every day, and you should consult a doctor in case of a health problem that affects sleep, such as sleep apnea. It is worth noting that it is recommended to sleep 7-8 hours a day for adults.
Eat a balanced diet
It is necessary to consume foods and liquids in a balanced manner during the iftar period. The body during the fasting period, by drinking sufficient amounts of water, fluids, and foods that contain a high percentage of water, such as: homemade soup, vegetables, and fruits, such as cucumbers, lettuce, tomatoes, and watermelon during the iftar period.
Meal division. Into three components: It is recommended to divide the main dish into three parts so that a quarter of the dish contains complex carbohydrates, the second quarter contains lean meat or meat alternatives, and half of the remaining dish contains vegetables, thus ensuring a healthy and balanced meal.
Read the food label: The food label on each canned food product shows a lot of important information for people trying to lose weight or eat healthy food, such as the calorie content of the product, calories from fat, Which you should pay attention to, as the total calories from fat should be less than 35%.
Reduce stress and avoid smoking
Some people tend to gain weight when exposed to stress, and this increase is likely to be the result of a combination of hormonal and psychological factors, and it is required to reduce stress during Ramadan, which helps the person not to bear more than his capacity, and that is through Not exercising under the hot sun, controlling anger, and quitting smoking, as tobacco is one of the biggest causes of death and disease in developed countries, so the month of Ramadan helps
healthy weight
Achieving and maintaining a healthy weight is one of the steps of healthy lifestyle modifications, and a healthy weight can be known for each person by calculating the body mass index, as the body mass index for adults with obesity is equal to 30 and above, While the body mass index (BMI) in the case of overweight ranges between 25 to 29.9, while the normal or healthy weight ranges between 18.5 to 24.9, and 18.5 for those who suffer from thinness, [16] BMI can be calculated through the equation: weight (kg) ÷ (Height (meter))2, if the weight is equal to 68 kilograms, and the length is equal to 1.65 meters, then the BMI is 68 ÷ (1.65)2 =
Health benefits of losing weight
Losing weight helps improve health through the following:
Decreased risk of developing diabetes, and improved blood sugar levels.
Lower blood pressure, improve cholesterol levels. Lower risk of heart disease.
Decreased joint pain.
Decreased risk of stroke. Reducing back pain, and avoiding symptoms of osteoporosis.
