How to Lose Weight Safely
How to lose weight fast simply and safely is everyone’s body question and body shape. 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.
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 target to lose 4 kg for 1-2 months. After successfully reaching the target, then make 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 plans for change. 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 become easier with the notebook.
Food control and be active
Eating regularly and not skipping meals is very important when the process of losing weight. Because eating irregularly will make you hungrier and tend to overeat. Some foods are suggested as a way to lose weight. Various fruits and vegetables are the main menu. You can also make some of them 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 low-fat protein sources, 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.
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 are should be avoided. High-fat foods, such as fast food, can only be consumed in a limited way.
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 benefit sports, adults aged 19-64 are recommended to perform aerobic activities such as walking or cycling for about 150 minutes per week. About 0.5 kg to 1 kg per week is how to lose weight safely.