How the Ideal Way to Lose Weight

 How the Ideal Way to Lose Weight ?

The ideal way to lose weight requires commitment, discipline, and good planning. Although it is not easy, the ideal body weight is not just a dream. You can do a variety of ways to lose weight, so that your weight becomes healthy and ideal.

Basically, body weight depends on the intake of calories in and how many calories are used by body activities. Body weight does not increase if the amount of calorie intake is balanced with the calories used by the body. Meanwhile, the way to lose weight is to consume fewer calories or increase physical activity to burn more calories. This step is one way of a natural diet without drugs.

Set Clear Goals

Improving diet and self-discipline are keys to weight loss. Let's learn how the ideal way to lose weight.

The first step is to create a weight loss plan with a realistic time span. For example, suppose you aim to lose 4 kg over 1-2 months. After successfully achieving this target, then make the next target.

Then, start creating a plan of action against that plan. For example, you can start reducing the habit of eating sweet cakes. If usually this type of food is consumed every day, then change it to only two times per week. You can also start bringing healthy supplies to the office instead of buying food at the canteen. Start by creating three action plans for change. When this is achieved, you can add to it with a few more changes. The point is to make healthier changes that you can apply for a lifetime, and not just temporarily.

The next step is to pay attention to each food you eat. If necessary, you can write it down in a journal. Write down everything you ate and drank during the week. You can find it easier to tell when you are overeating or snacking more than usual. Consulting a nutritionist or doctor will also be easier by using this notebook.

Stick to Meal Times and Choose Foods with a Balanced Nutrition

Eating regularly and not skipping meals, for example breakfast, is very important when losing weight. Irregular eating patterns will make you hungrier and more prone to overeating. One way to lose weight is to eat 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. Fruit is a healthy snack for you.

Food sources of carbohydrates, such as bread, rice, cereals, potatoes and pasta as much as one third of the meal. The best sources of carbohydrates are foods made from whole grains, such as brown and black rice, fruits and vegetables, such as jicama.

Choose low-fat protein sources, such as fish. Eat fish 2-3 times a week. Some types of fish that you can choose from include salmon, tuna, tuna and mackerel. Other protein choices include eggs, poultry, low-fat dairy products, lean meats, and nuts.

Conversely, there are several types of foods that you need to limit while losing weight:

Meat with fat, cheese, butter, milk, and fried foods. Choose those that have a lower calorie content, such as chicken breast meat or low-fat milk.

Fried food. We recommend that you choose foods that are processed by steaming, boiling, or grilling.

Salty foods or adding salt to food.

Chocolate, biscuits, cakes, and other sweet foods and drinks.

High-fat foods, such as ready-to-eat foods.

Move More Active

Increasing physical activity with regular exercise is one of the things that needs to be done in the weight loss process. This is an important way to lose weight. The type of exercise and the time it takes to exercise depends on your age and physical condition.

To lose weight, at least you have to keep actively burning calories. For those of you who are overweight, you can try some of the following exercises for at least 30 minutes per day:

Aerobic water, can burn as many as 160 calories.

Walk briskly and uphill, burning at least 250 calories.

Play with children, about 160 calories.

Swimming, burns 400 calories.

If you have a special health condition, you should consult your doctor before starting exercise. Ask for the best advice for the type and portion of time that's right for you.

What is the Ideal Weight Loss per Week?

Getting fast results when losing weight is the hope of many people, but it is not recommended because of the risk of causing health problems.

Safe weight loss, which is about 0.5 kg to 1 kg per week. Try not to exceed this range each week.

Some of the health risks associated with excessive and rapid weight loss include fatigue, feeling unwell, experiencing malnutrition, and the appearance of gallstones.

How to Maintain Weight After Successfully Losing It?

In general, maintaining weight after successfully losing it is not an easy matter. And sometimes, some people often experience weight gain again even though they have struggled to lose it.Here are some ways to maintain ideal body weight after successfully losing it, namely:

Keep exercising regularly

Exercise is a very important way to keep your weight stable. At least, regularly exercise for 30 minutes every day in one week.

Try not to skip breakfast

Breakfast is an important factor for maintaining body weight. A healthy breakfast can help you avoid overeating during the day.

Change your lifestyle

By adopting a healthy lifestyle, your weight will be better controlled and your body will be healthier, of course. If you have managed to lose weight, do not return to a previous lifestyle that can make weight gain back.

A very important weight loss plan is based on strong motivation. Losing weight can increase the vitality of the body while reducing the risk of diseases, such as diabetes, high blood pressure, relieving pain, and improving mobility in people with osteoarthritis.

The ideal way to lose weight is not to pursue quick and drastic results. For best results, adopt a healthy weight loss method, gradually but consistently. Start changing your diet to be healthier and increase your physical activity by exercising. If you find it difficult, you can consult a doctor to find a way to lose weight that is right for you.

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