Ways to Lose Weight Fast - For some people, having an ideal weight may be just wishful thinking. But it should not be so. Although not easy, lose weight can be done. Then how to realistically achieve the desired weight?
Basically, weight depends on the intake of incoming calories and how much caloric expenditure from body activity. The ideal weight will be achieved if the caloric intake corresponds to the energy released by the body. As for losing weight, you should consume fewer calories and increase physical activity to burn body calories.
Ways to Lose Weight Fast
Set Goals Clearly
Making changes and discipline is the key to weight loss. Let's learn how to lose weight.
The first step is to create a weight loss plan with a realistic time span. Suppose you are targeting to lose 4 kg for 1-2 months. After successfully reaching the target, then create the next target.
Then start making a plan of action against the plan. For example, you begin to reduce the habit of eating desserts, such as sweet cakes. If the food is usually consumed every day, then change it to only two or three times per week. Start creating three action plan changes. If it has been reached, then you can add it. The point is to make healthier changes that you can apply onward.
The next step is to pay attention to every food you consume. If necessary, you can write them in a journal. Write down everything you eat and drink for a week. You can more easily find out when you eat excessively or consume more snacks than usual. Consulting with a nutritionist or doctor will also be easier with the notebook.
Beat Meal Time
Eating regularly and not skipping meals is very important when the process of losing weight. Because eating irregularly will make you more hungry and tend to overeat. Some foods are suggested as a way to lose weight, among others:
- A variety of fruits and vegetables at least 5 servings a day or ideally 7-9 servings. You can make it a snack between meals.
- Choose carbohydrates, such as bread, rice, cereals, potatoes and pasta as a third of the portion of the meal. The best types are those made from whole seeds.
- Choose a low-fat protein source, such as fish. Eat fish 2-3 times a week. Some types you can choose are salmon, tuna, and mackerel fish. Other options are eggs, poultry, low-fat dairy products, lean meats, and nuts.
Instead there are several types of foods that you need to avoid during weight loss:
- Limit meat with fat, cheese, butter, milk, fried foods and so on. Choose those that have lower calorie content, such as chicken breast meat, low-fat milk, and roasted or baked foods.
- Avoid salty foods or add salt to foods.
- Chocolate, biscuits, cakes, and other sweet foods and drinks should be avoided.
- High-fat foods, such as fast food, should only be consumed in a limited way.
Moves More On
Life in modern times with various conveniences, often makes us more eating and drinking, but less actively moving. For example a private vehicle that is widely used by urban communities, making walking less and less frequent.
Increasing physical activity becomes one of the things that need to be done in the process of weight loss. The portion of time required will depend on your age.
To obtain the benefits of exercise, adults aged 19-64 years was recommended doing aerobic activity such as walking or cycling around 150 minutes per week. This portion can certainly be increased gradually if you intend to lose weight.
If you have a special health condition, you should consult your doctor before starting exercising. Ask for the best advice for the type and time portion that's right for you.
What is the Ideal Weight Loss every Sunday?
Obtain quick results when you lose weight become the hope of many people, but it is not recommended because of the risk of health problems. It also affects the stability of body weight in the long run.
Safe weight loss, about 0.5 kg to 1 kg per week. Try not to exceed that range on a weekly basis.
Some health risks to weight loss are too excessive and fast, among others, fatigue, feeling unwell, experiencing malnutrition and gall stones.
The weight loss plan is very important based on strong motivation. Some of the benefits of losing weight, among others, can increase the vitality of the body, while reducing the risk of disease, such as diabetes, high blood pressure, relieve pain, and movement ability in patients with osteoarthritis.
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Ways to Lose Weight Fast - Lose weight should not be done quickly and drastically. For best results, begin to change your diet to be healthier and increase physical activity. Consult your doctor or medical specialist to get the ideal weight loss advice for you.