Is there a safe way to lose weight quickly?

Suad Fathi says: I am a lady omar (30 years) tall 165 cm and weight 80 kg, I work as an employee and go to my work 5 days a week, I want to lose weight quickly, I have tried several times but after coming down several kilograms my weight stands and I can not go down more, which makes me frustrated, and I leave long periods and increase my weight again Please guide me to the best way to lose weight quickly?

Dr. Osama Hafni, consultant of physiotherapy and obesity treatment, answers: Losing weight quickly is the first way to fail to lose weight, which is the dream of many obese people especially those who have a large amount of overweight they want to get rid of all this weight that they gained in a few years in a few days and this is impossible, Who seeks rapid weight loss is like a courier to see the mirage in the desert, he keeps gasping behind him until he gets tired and eaten and reaches nothing.

Losing weight requires food that has fewer calories than your body needs (for the data you mentioned in your question, your body's calorie needs are about 2,300 calories).

In order to reduce half a kilogram of weight, we must reduce the calories of food by at least 3,500 calories, and it must be slowly and over a long period of time, and the safest way to do this is to reduce from 500 to 1,000 calories from our daily needs by combining a low-sized diet. Rat with exercise. This will allow you to lose between half to one kilogram each week, but trying to lose weight more quickly, it makes the body reduce calorie burning as a precautionary measure which generates strong resistance to weight loss on the one hand, and on the other hand, can lead to weight loss from muscle tissue.

Losing weight properly has many gains in terms of functionality and fitness and also has psychological, mental and health benefits, when you lose a small part of your weight, such as 5-10 percent of your body weight, there will be an improvement in blood sugar levels, cholesterol levels and levels of blood. Blood pressure, the physical and psychological condition will improve, the performance of joints and muscles will improve, and there will be tremendous progress in the performance of the respiratory system, and the pressure will be reduced significantly on the heart muscle and on the arteries nourishing the heart, and will significantly reduce the pain caused by excessive effort such as back pain and knees, and you will have More energy, more functional abilities, better social and marital relationships, and you'll notice an improvement in mood and increased self-confidence.

All these benefits I think are an ideal incentive to get a little tired and be patient in following the right diets while increasing physical activity.

To achieve this you have to choose healthy foods and eat vegetables in all shapes and colors whether fresh or cooked and a lot of green salad and a lot of leafy vegetables, eat one or two fruits daily, especially oranges, grapefruit, apples, kiwis and guava, eat a cup From low-fat yogurt daily to the choice of low or skimmed dairy products, choose red meat, remove the skin from chicken and reduce the addition of fat to food, and I recommend drinking plenty of water at least 2 liters per day.