Weight loss contributes to many body health benefits including improved blood pressure levels, blood cholesterol levels, as well as blood sugar levels, and it is possible to get these benefits even though simple weight loss; Any rate ranges from 5% to 10% of the body weight, * and weight loss should be the amount of calories that burns the body is greater than those consumed in the diet, and it is worth mentioning that the rate of energy expatriate at rest time: Re It is the amount of calories consumed by the body to perform its core functions as the breath, the configuration of cells, maintain the body temperature, accounts for 50% to 70% of the total calories needed by the body, and it should be noted that some 

* It is worth mentioning that there is no single weight loss exercise, but there are three types of exercise that helps to ease weight, aerobic exercises, force exercises, flexibility or stretch exercises, and is recommended Air exercises: * Aerobic exercise helps to increase heart rate and breathing rate, and these exercises usually include frequent movements targeting large muscles, and the Center for Disease Control and Prevention (CENTER) 2 - Running or frozen: 

Running is one of the most effective and effective air exercise, which helps to improve heart health, burn fat and calories, as well as improve mood. 3. Walking: The exercise of walking on a daily way to reduce the risk of heart disease, obesity, diabetes, high blood pressure levels and depression. 4. Jump: The jump exercise helps burn about 100 calories within 10 minutes. 5. Jogging in place: The jogging exercise is in place of simple exercises that help increase heart rate, and is one of the most severe warming exercises. 6. Exercise of the stairs: the rise of excellent air exercises, and the stairs can be used to exercise a variety of other exercise. Exercises in the Sports Club:

- The use of private machines: such as walking machine, fixed bikes, exercise machines (English: Elliptical machines). 2. Swimming: Swimming from low-impact exercises, so it is a good choice for people exposed to injury or limited motion persons, and helps swim on muscle tightening, strengthen strength and endurance. 

3 - Fixed bike: Many gym are offered lessons in biking by using fixed bikes, but the static cycling exercise can be used without taking these quotas. Aerobic exercise classes. Boxing. Zumba (Zumba), and you can also visit at home. * Other air exercises: Other examples on air exercises you travel: basketball, fast walking, biking, kayaking, running, and football. * Resistance exercises help exercise to improve long-term fat burning by increasing muscle mass, increasing muscle mass to increase the basic metabolic rate (Basal Metabolic Rate) and is advised to exercise exercises Where to do when traveling or at work time, and examples of body weight exercises: squat, pressure exercises, and tendencies (CHIN-UP). Weight machines: Weights from devices containing adjustable seats and stirrings are installed with weights or hydraulic system. 

* Rubber resistance: giant rubber ties can be adapted with most exercises, and the straps provide continuous resistance throughout the movement. Suspension equipment: A training tool used to be gravitational and body weight to carry out different exercises. Ozan bags or balls: such as sand bags, or medical balls (free weights: traditional training tools such as iron heavy), Dumbbell), Medium Weight Group: It is weighted between 2.3 to 4.5 kg for women, and 4.5 to 6.8 kg for men. Heavyweight weight: which is weighted between 4.5 to 9 kg for women, from 6.8 to 13.6 kg for men. Prolonged exercises are pronged exercises of exercises that increase the elastic muscle and joints, * Slow expansion exercises can be integrated after warning exercises or during the truce at each session, 

they can be done as a separate activity The Yoga (Yoga) is recommended that each exercise exercises of almost 30 seconds, should not be exercised. It should be noted that expansion exercises contribute to maintaining joint and relaxing and healthy movement; Which helps move more efficiently, in addition to their role in minimizing muscle tightening pain and muscle imbalance, they may help to relieve weight easier. 

Tips on weight loss: * It is worth noting that weight loss in a healthy way is not limited to a nutritional diet or a sports program for a specified period, but it is about a continuous lifestyle that includes long-term changes in daily dietary habits as well as exercise However, the creation of permanent changes in lifestyle includes sound nutrition and physical activity contributes to maintaining weight loss for a long time, and we mentioned as some tips can be followed for weight loss in a healthy way: 

* Eat a variety of vegetarian foods: must be under Eat regular meals: Where to focus on breakfast and snacks, because they may lead to over-eating during day-to-day eating. * Preparation of pre-meals and choosing well: Vegetables can be eaten when desire to get a crispy snack, and can also eat fruits when desire to get a sweet snack. 

Increased physical activity: It is recommended to reduce sitting in front of the TV or computer screen to two or less daily, and increased exercise. Get enough hours of sleep: As not to get sufficient sleep associated with weight, so it is recommended for 8 to 8.5 hours a day of sleep. * Minimize calories: 1. The reduction of calories is from 500 to 1000 calories a day from the usual diet that contributes from 0.45 to 0.91 kg of body weight