Weight loss and walking
Dr. Mohamed Hafez Ibrahim
The research of Russian health experts showed that If a person follows a diet in order to get rid of excess weight, but it did not give the desired results, or on the contrary, his weight increases more, then most likely there are Wrong. Dr. Alexei Kovalkov, a Russian nutrition expert, points out that there are safe weight loss rules to follow. We must determine the solution to any problem we deal with. If we are talking about obesity, which is a complex disease, then diet alone is not enough to reduce weight, but it must be accompanied by a serious treatment. But to get rid of excess weight to an extent 82 % of body weight, it is sufficient to follow a certain fresh natural diet .
Dr. Alexey Kovalkov adds that to obtain the desired result, you must first of all refrain from consuming sweets and refined carbohydrates . Where lies The principle of diets is to reduce the level of insulin in the blood, and not to allow it to rise. When a person exercises, his body produces a fat-burning hormone, adrenaline, and when he eats sweets, his body produces insulin, which helps store fat. That is, our task in this case is to reduce insulin as much as possible, in return for increasing the secretion of the hormone adrenaline. It is therefore important to abstain from sweets and refined carbohydrates.
Dr. Alexei Kovalkov advises to reduce the intake of any substance containing white sugar or to refrain from eating it temporarily, as well as potatoes, white rice, and for bread of all kinds of refined cereals, and fruit juices, especially preserved. Vegetables, fresh juices and white honey can be excluded from this rule, with Practicing physical activity . A person must move a lot and walk at least five kilometers per week, and this is sufficient in the first stage. After a month, he will lose 7-8 kg of weight.
According to Dr. Alexei Kovalkov, there is a prevailing opinion, that whoever wants to lose extra weight should abstain from eating all fatty substances. But this is a wrong opinion. Because there are very effective diets that contain a high percentage of healthy fats, yet help to reduce weight. Also, refraining from eating healthy fats, can lead to serious health problems, especially in women, which is the deficiency of fat-soluble vitamins, namely E. (AD K. .
Dr. Alexei Kovalkov explained that when a person decides to follow a diet to lose weight without consulting a specialist, or when he refrains from eating completely healthy fats or fats of animal origin, then there is a defect in the secretion of hormones, including estrogen and progesterone, which is responsible for the cycle. monthly. Therefore, a common consequence of a wrong diet is menopause, which an endocrinologist treats with hormones. In addition, there are many diets that, when followed without consulting a specialist, can cause the formation of kidney stones, increased uric acid and even gout .
Other than that, the benefits of walking are invaluable. As it is known that walking exercises are effective sports in burning the stubborn visceral fat in the body, especially in the abdomen, and tightening its muscles. Walking mobilizes all parts of the body and prevents many health problems for its performer.
Benefits of walking : Walking brings great benefits ) for all , according to the research of “Mayo Clinic ” in the United States, the most important of which are:
= Walking moves and tightens all the muscles of the body, thus giving the body a harmonious shape, with activity .
= Walking helps burn calories, thus losing weight.
= Walking helps in strengthening the breathing muscles and chest muscles .
= Significantly enhances metabolism.
= Walking reduces the risk of developing type 2 diabetes; It lowers blood sugar levels.
= It protects against arthritis, as well as relieves the exacerbation of the symptoms associated with it; Walking helps reduce weight and build muscles, which reduces pressure on joints, thus relieving knee and back pain.
= Walking helps raise the levels of immunoglobulin in the blood by 223777%, with a noticeable decrease, Conversely, in the numbers of lymphocytes in the blood, thus boosting the immune system.
= Walking helps in increasing the bone mineral density of the lumbar spine, and reducing the incidence of osteoporosis .
= Walking increases the flow of oxygen in the blood, which strengthens heart health, thus reducing the risk of coronary heart disease.
= Walking lowers systolic blood pressure in postmenopausal women, as well as in hypertensive patients.
= Walking improves the quality of nighttime sleep .
= Walking helps reduce harmful fats and cholesterol in the body .
= Walking enhances psychological and mental health, increases the ability to focus and solve life problems .
There are correct ways to benefit from the practice of walking, it is necessary to follow the following instructions :
= Make sure to raise the head and look straight ahead, while walking .
= Relax the neck, shoulder and back muscles .
= moving the arms freely with a slight bend in the elbows while walking .
= Tighten the abdominal muscles and be careful not to arch the back, either forward or backward when walking .
= Using the calf and thigh muscles for correct walking; This is done by pushing the foot from the back, using the thigh muscles, while moving to push the body forward on the heel of the other foot.
= Start with slow walking, then gradually increase the speed, according to the ability to endurance. It is preferable to increase the intensity of walking by taking fast steps for two minutes, then slow steps for four minutes, and fast steps for two minutes .
General advice about walking:
= Avoid walking immediately after one of the main meals .
= Not walking at noon, especially during peak sunlight .
= Make sure to wear cotton clothes; For its high ability to absorb sweat.
= It is necessary to wear walking shoes; To avoid back pain and foot problems.
= Choosing safe, non-rugged places to walk; To avoid slipping.
= Make sure to drink water before, during and after walking .
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