The Ideal Way to Lose Weight
How to lose weight is ideal requires commitment, discipline, and good planning. Although not easy, the ideal weight is not just a dream only. You can perform a variety of ways to lose weight so that you become healthy weight and ideal.
Basically, weight loss depends on the intake of calories coming in and how many calories used by the body activity. Weight loss does not increase if the number of calories with calories used by the body. As for how to lose weight is to eat fewer calories or increase physical activity to burn more calories.
Setting Goals Aloud
Fixing diet and self-discipline is the key to weight loss. Let's learn how to lose weight ideal.
The first step is to make a plan of weight loss in a realistic time frame. For example, your target to lose 4 kg for 1-2 months. Having achieved these targets, then make the next target.
Then, start making a plan of action against the plan. For example, you can begin to reduce the habit of eating sweet cakes. If you usually foods that are consumed every day, then change to only be two times per week. Start by making three changes to the action plan. If it is achieved, you can supplement it with some more changes. The point is to make healthy changes that you can apply to the next, and not just for a short while only.
The next step is to pay attention every food you eat. If necessary, you can write it down in a journal. Write everything you eat and drink for one week. You can more easily find out any time you overeat or eat a snack more than usual. Consult a nutritionist or doctor will also be easier to use the notebook.
Keep Meals and select food with balanced nutrition
Eat regularly and do not skip meals, such as breakfast, it is very important when losing weight. Irregular diet will make you more hungry and tend to overeat. One way to lose weight is to eat some of the following foods:
- Various fruits and vegetables at least 5 servings a day, or ideally 7-9 servings. You can make it as a snack between meals. The fruit is a healthy snack for you.
- Carbohydrates, such as bread, rice, cereals, potatoes, and pasta as much as a third of the size of the meal. Sources of carbohydrates best foods made from whole grains ( whole grain ).
- Choose low-fat sources of protein, such as fish. Eat fish 2-3 times a week. Some types of fish that you can choose include salmon, tuna, tuna, and mackerel. The choice of food other sources of protein are eggs, meat, poultry, low-fat dairy products, lean meats, and nuts.
Instead, there are some foods that you need to limit for weight loss:
- Meat with fat, cheese, butter, milk, and fried foods. Choose which have a lower calorie content, such as chicken breast meat or low-fat milk.
- Fried foods. Should select food prepared by steaming, boiling, or roasting.
- Salty foods or added salt to food.
- Chocolate, biscuits, cakes, and other sweet foods and beverages.
- High-fat foods, such as ready meals.
Moving More Active
Increase physical activity with regular exercise becomes one of the things that need to be done in the weight loss process. It is a way to lose weight is important. The type of exercise and the time needed to work out depends on your age and physical condition.
To lose weight, at least you have to stay active to burn calories. For those of you who have excess weight, you can try some of the following exercise at least 30 minutes per day:
- Water aerobics can burn calories as much as 160 calories.
- Brisk walking and climbing, burn at least 250 calories.
- Playing with children, about 160 calories.
- Swim, burn 400 calories.
If you have a specific health condition, you should consult a physician before starting to exercise. Ask for the best advice on the type and the portion of time that is right for you.
What is the Ideal Weight Loss every Sunday?
Obtain quick results when you lose weight to become the hope of many people, but it is not recommended because of the risk of health problems.
Safe weight loss, about 0.5 kg to 1 kg per week. Strive not to exceed these ranges in each week.
Some of the health risks to weight loss too much and quickly, among others experiencing fatigue, feeling unwell, malnourished, and the emergence of gallstones.
How to Maintain Weight Loss After successfully lowered?
Generally, the weight after successfully defending it down is not a simple matter. And sometimes, some people often gain weight back when've worked hard to do.
Here are some ways maintaining a healthy weight after successfully lowered, namely:
Fixed regular exercise
- Exercise is a very important way to keep the weight remained stable. At least, routine exercising for 30 minutes every day of the week.
Try not to leave breakfast early
- morning breakfast is an important factor to maintain weight. The morning breakfast healthy can help you not overeat during the day.
Change lifestyle
- By implementing a healthy lifestyle, your weight will be more controlled and the body becomes more healthy of course. If weight loss is already made it down, do not go back to the previous lifestyle that can make weight gain back.
Weight loss plan is very important grounded with a strong motivation. Losing weight can improve the vitality of the body while reducing the risk of disease, such as diabetes, high blood pressure, relieve pain, and improve motor skills in patients with osteoarthritis.
How to lose weight ideal is to not chase results quickly and drastically. For best results, apply a way to lose weight is healthy, gradually but consistently. Start changing eating patterns become more healthy and increase physical activity with exercise. If you have trouble, you can consult with your doctor to find ways to lose weight that is appropriate for you.
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