By maintaining a he althy diet, cutting calories, and diligently exercising, anyone can have a he althy and ideal body weight
Overweight or obesity makes us susceptible to many diseases. It's also unmitigated, ranging from high blood pressure, type 2 diabetes, gallstones, gallbladder disease, osteoarthritis, high cholesterol, high triglycerides, sleep apnea (stop breathing while sleeping), gout, cancer, stroke, to heart disease.
Fortunately, by reducing weight, our risk of developing various diseases can be reduced. And what must be considered is how the excess weight can be removed. If you want to go on a diet, choose a he althy diet, aka a diet that doesn't make us hungry and lose a lot of the nutrients our bodies need.
Not for the sake of lowering the scales, we are willing to skip meals. Whereas meeting the nutritional needs of three times (breakfast, lunch, dinner) in a day is important for the body. It is believed that people who do not skip meals have lower blood fat levels.
And the most important thing is to pay attention to the intake that enters our body. Do not eat any food and drink without seeing the content contained in it. You are advised to pay attention to nutrition and also adjust the number of calories according to the limits we set.
Experts recommend that you lose only 0.5 kg to 1 kg a week. We can start by cutting calorie intake by 500 calories per day. For example, if we usually eat 2500 calories, that number can be reduced to 2000 calories.
Only by reducing 500 calories, we can lose weight by 0.5-1 kg. However, do not let when reducing calorie intake, our bodies actually lack calories. For women aged 19-30 years, they need the number of calories as much as 2000-2400. While women aged 31-50 years need 1800-2200 calories.
One way to reduce daily calories is to replace our daily diet with meal replacement products such as milk. Adding low-fat milk as a meal replacement can be the right choice. In addition to low fat content, low fat milk also reduces calorie intake, saturated fat and cholesterol. In addition, you will still benefit from the high content of protein, calcium, vitamins and other minerals obtained from low-fat dairy products.
Finally, don't forget to be diligent in exercising. The point is to burn excess calories that stick in our stomach, arms, or legs. By exercising, our metabolism and body mass will increase. As a result, the number of calories burned will also increase every day. And not only that, exercise can also lower blood pressure and cholesterol, prevent heart attacks, and lower our stress levels.
Did you know that a he althy diet coupled with exercise is a more effective way to lose weight. For this reason, it is recommended that you do aerobic exercise such as running, swimming, or cycling at least three times a week for at least 20 minutes per session. However, if you really want to lose weight, it is recommended to do more than 20 minutes of aerobics. Well, if you want to trim excess body fat, it is advisable to consult a doctor first to determine which diet and exercise suit you.