Lose weight, there are rules
Having the ideal weight will be everyone's dream. It is therefore not surprising that people who are overweight are willing to do many ways to lose weight and gain desired weight. However, losing weight is not easy. In one step, improper weight loss can really harm your health.
Although fast weight loss may look tempting, a strict diet program is not the way to get the weight you want. In a strict diet program, where you will force excessive reductions of certain foods, in the end do not collapse. The "new" way of life that you live with a strict diet will be long-term winding.
So, how to lose weight safely?
On the other hand, weight loss of about 0.5 to 1.5 kg per week is the recommended weight loss. This seems slow, but this step will be more effective if followed by healthier lifestyle changes.
The weight you have now reflects the number of calories you consume every day. For this reason, you must also reduce the number of calories you consume every day. One thing you can do to reduce calorie intake is to eat plants, fruits, vegetables, whole grains, and nuts.
You can also consume special diet milk instead of food intake. Besides being low in calories, a special milk diet also has a variety of vitamins and minerals, making it a better choice than not eating at all. Diet milk is also considered more convenient to replace the consumption of breakfast and dinner in a diet program.
Some people might lose weight without exercising, but you will gain weight if you balance it with exercise. Exercise plays a role in burning excess calories in the body. The number of calories burned depends on the frequency, duration and intensity of the exercise. Aerobic exercise can be an appropriate reference for burning body calories. Instead, make small sports movements whenever you have the opportunity, for example by imitating the jumps shown in television commercials or washing dishes while dancing.
Losing weight requires time, effort and long-term commitment. Make sure you are ready to make permanent changes to a healthier lifestyle. Therefore, you must focus. In fact, it takes a lot of energy, both mental and physical, to change your previous bad habits.
Losing weight doesn't have to be done quickly and dramatically. So that the results are satisfying, you can change your lifestyle by reducing calorie intake and increasing your physical activity. Consult your doctor or medical expert for health advice about ideal weight loss.
Although fast weight loss may look tempting, a strict diet program is not the way to get the weight you want. In a strict diet program, where you will force excessive reductions of certain foods, in the end do not collapse. The "new" way of life that you live with a strict diet will be long-term winding.
Rapid weight loss = Rapid weight loss
Have you heard of yoyo? Yoyo's effect occurs when the diet program gives a quick weight loss, but in the end, the weight returns to normal or even greater. Drastic weight changes due to the yo-yo effect are also believed to be the root of many physical and mental illnesses. Just what?
Have you heard of yoyo? Yoyo's effect occurs when the diet program gives a quick weight loss, but in the end, the weight returns to normal or even greater. Drastic weight changes due to the yo-yo effect are also believed to be the root of many physical and mental illnesses. Just what?
- Several studies have shown that the yo-yo effect can increase the risk of hypertension, high cholesterol, and gallbladder disease. For this reason, health experts advise non-obese adults without health problems related to body weight to maintain their weight to avoid the risk of health problems due to the yo-yo effect.
- Weight loss and weight gain can have negative psychological effects, such as hopelessness and depression.
- Normal-weight women who experience the yo-yo effect in adulthood are at risk of sudden death from heart failure 3.5 times higher, while the risk of death from coronary heart disease is 66% higher. However, there are still studies about the relationship between the yo-yo diet and cardiovascular health.
So, how to lose weight safely?
On the other hand, weight loss of about 0.5 to 1.5 kg per week is the recommended weight loss. This seems slow, but this step will be more effective if followed by healthier lifestyle changes.
So what is the best way to lose weight? Let's explore the method here.
- Reduce the number of calories consumed
The weight you have now reflects the number of calories you consume every day. For this reason, you must also reduce the number of calories you consume every day. One thing you can do to reduce calorie intake is to eat plants, fruits, vegetables, whole grains, and nuts.
You can also consume special diet milk instead of food intake. Besides being low in calories, a special milk diet also has a variety of vitamins and minerals, making it a better choice than not eating at all. Diet milk is also considered more convenient to replace the consumption of breakfast and dinner in a diet program.
- Exercise regularly
Some people might lose weight without exercising, but you will gain weight if you balance it with exercise. Exercise plays a role in burning excess calories in the body. The number of calories burned depends on the frequency, duration and intensity of the exercise. Aerobic exercise can be an appropriate reference for burning body calories. Instead, make small sports movements whenever you have the opportunity, for example by imitating the jumps shown in television commercials or washing dishes while dancing.
- Commitment to yourself
Losing weight requires time, effort and long-term commitment. Make sure you are ready to make permanent changes to a healthier lifestyle. Therefore, you must focus. In fact, it takes a lot of energy, both mental and physical, to change your previous bad habits.
Losing weight doesn't have to be done quickly and dramatically. So that the results are satisfying, you can change your lifestyle by reducing calorie intake and increasing your physical activity. Consult your doctor or medical expert for health advice about ideal weight loss.
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