10 Fast and Effective Ways to Lose Weight
There are various ways to lose weight. However, it requires good planning, an appropriate program, and discipline when carrying it out. That way, not only can you achieve your ideal body weight, you can also get a healthy body.
Basically, a person's weight increases or decreases depending on the number of calories consumed and the number of calories burned by the body during activity how to lose weight.
Excessive calorie intake that is not accompanied by regular physical activity or exercise can cause weight gain. This is due to the fact that excess calories will be turned into fat by the body.
Therefore, to lose weight , you need to consume fewer calories and increase physical activity so that the body is able to break down fat and turn it into energy.
How to Lose Weight Fast
The key to weight loss is good planning and strong self-discipline. The following are several ways to lose weight that you can do to achieve your ideal body weight:
The first step you need to take when you want to lose weight is to determine the weight loss target you want to achieve.
Make a gradual weight loss target of 0.5–1 kg per week or 2–4 kg per month. Not only is it healthier, setting targets in this way can also make the ideal body weight you achieve last a long time.
This method can also avoid various health problems due to diet targets that are too extreme, such as malnutrition , diarrhea or constipation.
The next way to lose weight is to adopt a regular eating pattern. The way to do this is to get used to eating regularly 3 times a day, namely in the morning, afternoon and evening. In between, you can eat healthy snacks so you don't overeat at meal times.
Fruit and vegetables are foods that are rich in vitamins, minerals and fiber, and contain fewer calories than other types of food. Adding both to your daily diet can reduce weight while making your body healthier.
The next way to lose weight is to eat foods high in complex carbohydrates. However, limit your consumption of simple carbohydrates from foods that contain lots of sugar and flour, such as pastries, bread and noodles.
Eat foods that are sources of complex carbohydrates that are rich in fiber and can keep you full longer, such as brown rice, whole wheat bread and bananas.
Food sources of protein are good for consuming to lose weight. This is because protein can provide a satiety effect for longer, so you don't overeat. Some types of foods that are rich in protein are eggs, fish, nuts, lean meat, and low-fat dairy products .
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Drinking water before eating can curb excess appetite and make you full quickly, so that the calorie intake entering the body can be reduced. Apart from that, you are also advised to drink a glass of water first when you are hungry, because signs of dehydration sometimes resemble hunger.
Sweet drinks contain high calories, making it easier to gain weight. If you want a sweet drink, replace your sugar intake with stevia sugar or consume fruit juice without sugar.
Feeling tired and lacking energy due to lack of sleep often causes a person to be reluctant to do activities and exercise. Not only that, lack of rest also triggers increased production of ghrelin, a hormone that causes hunger.
Therefore, get enough sleep at least 7-9 hours every day so that you don't gain weight again.
Various types of exercise, such as cycling, swimming, jogging and weight training, are highly recommended for those of you who are losing weight. Exercise will increase the body's metabolism, so that more calories are burned.
Choose a type of exercise that you like and do it regularly. However, if you have certain medical conditions, you should consult a doctor first to find out what type of exercise is suitable and what exercise limits are safe for your condition.
When stressed, a person tends to eat more because the body produces the hormone cortisol which can increase appetite. Usually, the food consumed when stressed is unhealthy food.
To prevent weight gain, manage stress by doing activities you like, listening to music, or using relaxation techniques such as meditation or yoga.
If the above methods for losing weight do not produce results, you can try various other diet methods, for example the mayo diet, DEBM diet , water diet, Ornish diet , or Atkins diet . However, make sure you consult a doctor first to determine the right diet that suits your condition.
To achieve your ideal weight target, you need the right way to lose weight and be disciplined in doing it. You can also ask your doctor to get a weight loss program that suits your condition.