What is Sport, and what are its health benefits ?

                           Lose weight fast 

What is obesity ?

Overweight and obesity are defined as an abnormal or excessive accumulation of fat that poses a health risk. A body mass index (BMI) above 25 is considered overweight and above 30 is considered obese. This issue has increased to epidemic proportions, so that in 2017, according to the global burden of disease, more than 4 million people die annually as a result of being overweight or obese. The rate of overweight and obesity in adults and children continues to increase. From 1975 to 2016, the prevalence of overweight or obese children and adolescents aged 5 to 19 years more than quadrupled from 4% to 18% globally.

Obesity is one side of the double burden of malnutrition, and today in every region except sub-Saharan Africa and Asia, obese people outnumber underweight people. Overweight and obesity, once a problem only in high-income countries, are now increasing dramatically in low- and middle-income countries, especially in urban settings. The vast majority of overweight or obese children live in developing countries, where the rate of increase is more than 30% higher than in developed countries.

Introduction

Today, it is well known that obesity is associated with several chronic diseases as well as increased morbidity and mortality. Fortunately, weight loss improves obesity-related health outcomes. This is why significant efforts have been made in recent years to identify how to lose weight in a sustainable way. 

However, research has often shown conflicting results, making it difficult for health professionals and the public. Two controversial topics are diet and the ideal amount of weight loss

Weight loss and diet 

One of the main ways to lose weight is a proper diet. Thus, over the past decade, with the increasing prevalence of obesity worldwide, countless diets have emerged. Very different from each other, one way to classify them is based on the composition of macronutrients (proteins, carbohydrates and lipids): 

• Low-carb diets, for example, the Atkins diet. These diets usually provide less than 40% of total food calories from carbohydrates. The principle behind this type of diet is that low carbohydrate consumption is associated with preferential oxidation of lipids. In addition to weight loss, lipid metabolism leads to ketosis, which is known to reduce appetite, thereby improving adherence to energy restriction.
• Low-fat diets, for example, the Ornish diet. In this type of diet, it is recommended that 10 to 20 percent of total food calories come from fats and fruits and vegetables are used. This approach results in a low energy density diet that improves satiety due to the large volume of food that can be consumed. 
• So-called moderate macronutrient diets, for example, the Weight Watchers diet, which, as the name suggests, recommend balanced proportions of protein, carbohydrates, and fat, but with limits on portions and thus calories. The principle behind this type of diet is that a variety of macronutrients leads to better adherence to the diet and prevents nutritional deficiencies.

Best activities to lose weight

Losing weight can happen not only by changing your eating habits, but also by increasing your exercise program. Regular exercise will go a long way in achieving your goals. To lose weight, you should have at least 300 minutes of moderate-intensity activity per week. Here are some exercises that can help you on this journey. Just remember to talk to your doctor first about which one is best for you.
1- Walking. If you add half an hour of brisk walking to your daily routine, you can burn about 150 calories more than your usual daily amount. The faster and longer you walk, the more calories you burn. If you are new to regular exercise, walking is a great option.
2- Cycling. Cycling is another great way to lose weight and is a low-impact, consistent exercise.  can burn about 400 to 750 calories per hour, depending on your weight, the speed you go, and the type of cycling you do.
3- Flour. If your knees hurt or your back hurts, it's hard to motivate yourself to exercise. If you're in this boat, swimming is good exercise. It's easier on your bones, you'll use your upper and lower body, and you'll get a great cardio workout. You will also enjoy the benefits of waterproofing. Swimming for half an hour several times a week reduces the risk of heart disease, stroke, type 2 diabetes and some cancers. It also lowers your bad cholesterol and blood pressure.
4- Pilates. Research shows that Pilates — exercises typically done on a mat or with various tools that emphasize core strength — can make you stronger and help you maintain a healthy weight. The intensity of the Pilates class depends on your needs. You can find some classes or demonstrations online or at your local gym.
5- Stair climbing. Another inexpensive and versatile exercise for weight loss is climbing stairs. Although you can use a machine, all you really need for this workout is a set of stairs. Climbing two flights of stairs a day can lead to a 6-pound weight loss in a year. It can also increase the amount of good cholesterol in your blood and help keep your joints, muscles, and bones healthy.