Weight loss diet is often and generally recommended for people with obesity, especially if their condition is already causing health problems. Adopting a diet to lose weight should also be done under the supervision of a doctor, otherwise, it is feared that it may have adverse health effects.
So, many people may want to lose weight drastically. But to lose weight, it’s best to do it in safe and healthy ways. The fastest recommended or allowed weight loss is around one kilogram per week. In order to lose weight, you need to limit your calorie intake and increase your body’s calorie burn. To lose half a pound of weight per week, you need to burn 500 calories a day. There are healthy ways that can help you lose weight, which is:
- Exercise regularly
Instead of doing heavy workouts in one training session, you can only do light workouts three times a day. The types of exercise you can do include walking, lifting, pushing up, or climbing stairs for a minimum of 7 minutes.
Although the duration is quite short, you can still burn up to 300-500 calories if you do it three times a day.
- Cut the sugar and carbohydrates
When you reduce your intake of sugar and carbohydrates, the calories you consume are reduced. When you have a calorie deficit, your body burns fat which is a calorie reserve in the body. If you lose body fat, you will lose weight too.
- Increase in protein and vegetables
High protein intake can make you longer and reduce your appetite. Thus, your calorie intake will also decrease. Examples of high protein foods are lean meat, fish, shrimp, eggs, nuts, tofu, and tempeh.
In addition to protein, supplement your diet with low-calorie vegetables, such as spinach, tomatoes, cucumbers, cauliflower, lettuce, and broccoli. The fiber in the vegetables will make you full quickly.
- Count incoming calories
The key to a healthy weight loss is to limit calories. The calorie requirements of a person vary depending on age, gender, and daily activities.
While your calorie intake needs to be trimmed, it doesn’t mean that you don’t eat at all. Too little calories will make the body drown, and in the long run, it will cause a lot of disturbances in the body. To find out how many calories you need to eat in order to lose weight properly, you can consult a nutritionist.
- Meet the body’s fluid needs
Drink at least eight glasses of white water a day. Having enough body fluids can help you lose weight. A study shows that people who drink enough white water are more likely to control their appetite and maintain weight.
Also, avoid high-calorie drinks, such as sodas and flavored drinks, as they contain a lot of sugar.
- Enough sleep
Lack of sleep and poor quality of sleep can increase the risk of obesity and stress. Stress itself will increase fat accumulation. Therefore, in order to lose weight properly, you need enough sleep. The ideal time for adults to sleep is 7-9 hours a night.
When you’re on a diet, it’s best not to target your weight loss drastically. Weight loss quickly tends to be difficult to maintain and can be detrimental to health. A good diet still needs to provide nutritional intake for the body. Weight loss will be more effective if you lose weight slowly and gradually, making it easier to maintain it.
29th June 12:10