Tips And Tricks To Lose Weight
Illustration Tips And Tricks To Lose Weight
How to lose weight?
\Basically, the main key to losing weight healthily is a healthy diet and controlling calorie intake. Both of these things must be accompanied by increased physical activity. That way, you get to the ideal weight that can happen in the long run. In addition, changes in lifestyle and eating habits also need to be considered as a way to lose weight that lasts a long time. Below are some tips to manage the body to achieve the ideal body weight.
Measuring body mass index (BMI)
Before starting a healthy lifestyle as a way to lose weight, you should first calculate your body mass index. Body mass index is used to determine whether you are underweight, overweight, or at your ideal weight. That way, you know how much weight you need to lose to reach your ideal weight. For example, people who fall into the obesity range need to lose between 5-10% of their initial weight. After knowing your body mass index, then you can design a suitable diet and activity to lose weight.
Don't skip breakfast
One of the most important ways to lose weight is not to skip breakfast. A nutritionally balanced breakfast menu will give the body the energy it needs to get through the day. As a result of not having breakfast, you may start the day with empty energy. As a result, the desire to snack during the day or night also increases. The reason is, the body will think you are starving, so the portion of food may also increase. Try to always prepare a breakfast that contains the nutritional values that the body needs, such as protein and carbohydrates, such as
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Eat-in small portions
Increase consumption of fruits and vegetables
Consumption of more fruits and vegetables accompanied by a balanced nutritional menu is a safe way to lose weight. In addition, a diet rich in fruits and vegetables reduces the risk of chronic disease because both contain nutrients for the body. However, that doesn't mean you should eat less. You can create a low-calorie diet that includes your favorite foods by substituting low-calorie fruits and vegetables. Fruits and vegetables contain water and fiber which will add volume to your menu. That way, you can eat the same amount of food and feel full, but consume fewer calories. There are various tips you can do to include fruits and vegetables in your diet, from breakfast to snacks.
Drink lots of water
The human body normally consists of 60% water. This means that water plays an important role in almost every function of the body. That's why, a well-hydrated body will function well, from thinking to burning body fat. It's no secret that drinking water can help you lose weight in various ways, including:
- suppress appetite,
- increase metabolism,
- make it easier for the body to move
- helps reduce liquid calorie intake,
- increase motivation, and
- reduce stress.
Although various factors can affect your weight, drinking enough water is a good first step to losing weight.
Eat more fiber
Fiber foods turned out to have an important role in weight loss programs, why is that? You see, foods rich in fiber help the body feel full longer. One type of fiber, namely soluble fiber, can form a gel when in contact with water. This gel of fiber will increase the time to absorb nutrients and slow down digestion. That way, the stomach does not empty quickly, so you feel full longer. There are various sources of soluble fiber you can find, including:
- wheat cereal,
- nuts, dan
Eat until you don't feel hungry
Instead of eating until you're full, try to eat until you're not hungry. How to lose weight on this one turns out to be important because when the body feels full it means you have excess energy or fuel.
Try to start listening to your hunger pangs and eat when you feel hungry. The reason is, the number of carbohydrates, protein, and healthy fats needed will depend on various factors. You can also try another way with a large portion of breakfast and dinner with a small portion. You can adjust this healthy diet over time.
Get enough sleep
One of the causes of weight gain that you may not realize is a lack of sleep. Some of you may think that your appetite is only marked by a churning stomach. In fact, it is not. Appetite is actually controlled by neurotransmitters. Neurotransmitters are messengers that make nerve cells communicate with each other. This brain messenger consists of ghrelin and leptin which are both the center of appetite. Ghrelin can increase hunger, while leptin makes the body feel full. The body naturally increases or decreases levels of this neurotransmitter throughout the day signaling the body needs calories. If you are sleep-deprived, the levels of this neurotransmitter will be out of balance. As a result, hunger or the urge to eat in the middle of the night increases. That's why getting enough sleep is important in losing weight.
Be wary of eating when stressed
The phenomenon of eating when stressed (emotional eating) can actually disrupt the way you lose weight that you have designed. This is because these unhealthy habits can reduce your 'consciousness'.
This phenomenon often occurs in people who feel frustrated because their diet program is not working. If this happens to you, consider managing the stress with meditation or hypnosis. These methods are not able to reduce weight directly. However, managing stress well can at least help you adjust to the diet program that is being lived. If it doesn't work, please consult a nutritionist or dietitian. The reason is, several health factors can cause a healthy diet to fail, such as certain diseases.
Enjoy the process
Actually, a healthy diet and regular exercise for a few weeks will not be enough if you want to successfully control your weight. How to lose weight that has been mentioned above should be done regularly. After assessing what the challenges are, try to devise a defensive strategy to change your lifestyle to be healthy. After that, you can plan how to deal with these challenges. You will most likely experience setbacks a few times. Instead of giving up, start to be more excited the next day. Remember, the process of a healthy lifestyle is not short. However, the results obtained will last a long time and be worth it. If you have further questions about the weight loss program, please contact your doctor or nutritionist.