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Having an ideal weight is certainly 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 he alth. If you are planning to go on a diet, know the correct way 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 the person on it.
In fact, the right diet is a diet that is carried out by following a balanced nutritious diet, while still fulfilling the various nutrients that the body needs. A he althy and nutritionally balanced diet can also vary, depending on age, gender, and daily activities.
Side Effects to Lose 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, you will gain weight again when the diet is stopped, because your eating pattern returns to normal as before the diet.
At a 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 he alth.Several studies show that the yo-yo diet can increase the risk of several he alth problems, such as:
- Hypertension or high blood pressure
- Gallstone disease
- Cardiovascular diseases, such as heart disease
- Insulin resistance and diabetes
- Psychological disorders, such as depression and anxiety disorders
How to Lose Weight Safely
Ideally, a he althy weight loss is around 0.5–1.5 kg per week. Although it looks slow, but this method is proven to be effective in maintaining 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 for consumption to lower cholesterol levels.
Some types of food 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 staying away from various types of food. You still need to meet the daily nutritional intake to maintain a he althy body. The ideal he althy diet consists of a wide variety of nutrients, including protein, carbohydrates, he althy fats, fiber, minerals and vitamins.
Before, 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:
- ½ from the dinner plate consists of various vegetables and fruits with various types of colors
- The ¼ of the dinner plate is filled with protein, such as fish, chicken, lean meat, eggs, or beans, but not processed meats, such as sausage
- The ¼ of the dinner plate is filled with carbohydrates from whole grains, such as brown rice and whole grains
In addition, supplement it with a little he althy oil, such as olive oil, soybean oil, or corn oil. Avoid using oils that contain saturated fat or high cholesterol.
Sufficient water consumption is also important to meet the body's fluid needs. If you want to consume milk, look for alternatives to unsweetened calcium-rich dairy products, such as soy milk.
Actively move 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.
After getting used to exercising, try to do it regularly for at least 30 minutes every day or at least 3-5 times a week.
Ideal weight is not something that can be obtained quickly. It takes a long process and time to achieve it. Therefore, a strong commitment is needed so that you can live a he althy 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 he alth condition.