Various Rules to Pay Attention to When Losing Weight

Having an ideal body weight is a dream for everyone. In fact, not a few people who use fast ways to lose weight. In fact, this method is not necessarily safe for health. If you are planning to go on a diet, know the right ways and rules to lose weight.

Diet is one way that is often used to get the ideal body weight. Some people even go on a strict diet with the aim of losing weight fast. The diet can be extreme or dangerous for people who live it.

Various Rules to Pay Attention to When Losing Weight - Alodokter

In fact, the right diet is a diet that is carried out by following a balanced nutritious diet, while still meeting the various nutrients that the body needs. A healthy and nutritionally balanced diet can also vary, depending on age, gender, and daily activities.

Side Effects of Losing Weight Fast

Have you ever heard the term yo-yo diet effect? The yo-yo diet is one way that is used to lose weight at a certain time. However, your weight will come back up when the diet is stopped, because your eating pattern returns to normal as before the diet.

At first glance, the yo-yo diet shows an easy and fast way to lose weight or make your body thin. However, the effects of this diet are not good for health. Several studies show that the yo-yo diet can increase the risk of several health problems, such as:

Hypertension or high blood pressure
Gallstone disease
Cardiovascular disease, such as heart disease
Insulin resistance and diabetes
Psychological disorders, such as depression and anxiety disorders

How to Lose Weight Safely

Ideally, a healthy weight loss is about 0.5–1.5 kg per week. Although it looks slow, but this method is proven to be effective in maintaining an ideal body weight in the long term. To lose weight ideally, you can do the following ways:

Consumption of complex carbohydrates and fiber

To lose weight and keep it ideal, you are advised to eat foods that contain complex carbohydrates. This type of food has more fiber, minerals, and vitamins that are important for the body.

In addition, complex carbohydrates and fiber take longer to be digested by the body, making you feel full longer. Fiber is also good consumed to lower cholesterol levels.

Some types of foods that contain fiber and complex carbohydrates are vegetables, fruits, and whole grains, such as brown rice and wheat.

Consumption of balanced nutritious food

Losing weight does not mean avoiding various types of food. You still need to meet the daily nutritional intake to maintain a healthy body. An ideal healthy diet consists of a wide variety of nutrients, including protein, carbohydrates, healthy fats, fiber, minerals, and vitamins.

Previously, the pyramid system was often used as a guide to balanced nutritional intake. Now, more balanced nutrition guidelines use the dinner plate guide which consists of:

½from the dinner plate consists of various vegetables and fruits with various types of colors
½of a plate filled with protein, such as fish, chicken, lean meat, eggs, or beans, but not processed meats, such as sausage
½of the plate is filled with carbohydrates from whole grains, such as brown rice and whole grains

In addition, supplement it with a little healthy oil, such as olive oil, soybean oil, or corn oil. Avoid using oils that contain saturated fat or high cholesterol.

Consumption of sufficient water is also important to meet the body's fluid needs. If you're craving milk, look for alternatives to unsweetened calcium-rich dairy products, such as soy milk.

Be active and exercise regularly

Losing weight will be maximized if accompanied by regular exercise. No need to do strenuous exercise. You can start with light physical activity, such as walking, cycling, yoga, or swimming for 10-15 minutes.

Once you get used to exercising, try to do it regularly for at least 30 minutes every day or at least 3-5 times a week.

Ideal body weight is not something that can be obtained quickly. It takes a long process and time to achieve it. Therefore, it takes a strong commitment so that you can live a healthy diet and lifestyle on a regular basis.

If you have followed the various tips above, but have not succeeded in losing weight according to the target, try to consult a doctor to determine the right diet and how to lose weight according to your health condition.

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