If you want to lose weight, half to one kilogram per week is a healthy weight that is respected to be eliminated.
Sudden diet changes to lose weight. This unhealthy effort also can not change the sustainable lifestyle that keeps to maintain ideal stability in the long term.
Healthy Diet or Quick Diet, Alodokter
Half a kilogram per week is the appropriate amount of weight loss. Half a kilo of fat contains about 3,500 calories. So to reduce half a kilogram per week, you should like 3,500 calories per week or 500 calories per day.
The Risk of a Fast Diet
Rapid weight loss will not last long. In addition, people who lose weight quickly will risk health problems:
The body is limp and easily tired
People who want to lose weight quickly will eat in smaller portions or even force themselves to not eat. This condition makes the body less easy to easily limp and tired. The productivity of the person will decrease.
Lack of nutrition
The body needs carbohydrates, vitamins, minerals, fats, and proteins in an ideal amount to function properly. But when you want to lose weight immediately, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. Your body is healthy and not susceptible to disease.
Weight quick rise again
A fast diet does not give you the opportunity to train your body lots of calories. Longing to achieve long-lasting results, it takes gradual lifestyle changes and starts, from exercise to dieting. Diet fast for food you consume does not burn to the maximum.
Damage to muscle tissue
Diet that is done with extreme and fast does not contain fat, sleep.
Other body disorders
Some diseases that can attack due to the effects of fast diet, among others, headache, constipation, hair loss, and irregular menstruation.
Serious disease that can happen
Continuous fast diets can pose a risk of serious illness, including:
Gallstones: There are 2 out of 10 people who lose a lot of weight in a few months.
Electrolyte imbalance in the body.
Common Mistakes apply At Diet
Here are some commonly used habits in a fast-paced, profitable diet that can harm your health:
Skip the main meal
Research proven people who usually eat morning, noon, and night more can maintain ideal body weight. Breakfast containing enough fiber and protein. How to eat lots of snacks on the sidelines of the main meal.
Understanding snack content
Have you ever considered approximately how many calories are contained in two fried pieces, a bag of potato chips, and a pastry cake? The total amount can exceed the calories you should consume. Checking the nutrition label on the food packaging can help you ram the number of calories consumed.
Not eating snacks at all
Eat a high-calorie snack. But it turns out if the snack is a healthy and low-calorie type nothing is far from hunger and better able to maintain ideal body weight. Protein-rich snacks such as almonds can keep your metabolism up and running.
Drinking drinks that are too many calories
People who diet fast eat high-calorie foods. Instead, they consume more sugary drinks. Sufficient number of calories in certain drinks is not much. In addition, these drinks will make you feel full especially you need to eat more.
Consume less mineral water
Some people do it. Mineral air is one element in terms of calories. Consumption of at least eight glasses per day will correct the metabolic rate.
Weigh the body every day
If your body weight goes down in a matter of days, then most likely the down is the water content in the body. Not fat Instead of every day measuring weight, try to focus on long-term goals as the target eliminates half a kilogram within 1-2 weeks.
Set unrealistic targets
It’s been frustrated because the desire is not achieved, to lose weight up to 5 pounds can be done in the same way, including a healthy way to achieve it. Stress due to a target that cannot be mutually beneficial for you to eat more.
How to Diet Healthy
On a healthy diet, the pack is about dietary diets, including a selection of foods. A healthy diet is when all the nutrients your body needs can be met.
Some simple steps that can be a guide:
Set a healthy target each week.
Small and simple target targets are important as a step toward sustainable lifestyle changes. In addition, setting a realistic target on a regular basis and successfully fulfilling it will make you feel positive. For example, if you like eating fried foods every day, target to not consume them within a week. Instead, consume a healthy distraction like dried fruit.
The first step, you do not need to regularly to stay in shape. Do the things you like so that the activity can be done repeatedly like playing futsal with colleagues or cycling with family. Explaining the body in the morning before starting the move is the best way for you who find it difficult to take the time as well. Try to exercise 2-3 hours per week.
Reduce packaging food.
Limit consumption of packaged foods, ready-to-eat foods, and fried foods. This type of food group contains many calories, preservatives, and salt.
Choose foods that are processed in a certain way.
Better to eat foods that way by steaming or boiling than those fried in hot oil. Foods that are steamed or boiled in the not too long have a complete nutritional content than fried foods. Meanwhile, fried foods contain high calories and saturated fats.
Fill a third of the food on the plate with lean meats, fish, or poultry. Try to multiply the portion of fruits, vegetables, and nuts. Choose a healthy source of carbohydrates such as brown rice or potatoes. Eat less sweet fruits like apples, tomatoes, and avocados.
And proper habits.
The following simple habits can bring great benefits if done consistently and over the long term:
Eat enough and regular mineral water.
Do not miss the main meal
Expand the consumption of vegetables so you feel full longer.
How to buy and buy snacks at home.
Discipline your sports time.
Eat calmly while sitting at the table instead of working.