Having the ideal weight will be everyone’s dream. No wonder, those who are overweight are willing to do various ways to lose weight and gain the desired weight. However, losing weight is not an easy thing. The wrong step, improper weight loss can harm your health.
Although rapid weight sounds tempting, a strict diet program of this kind is not the right way to gain the desired weight. In the process of undergoing a strict diet program, you will impose a reduction in the intake of certain foods in excess, in the end just make yourself overwhelmed. The ‘new’ lifestyle you undergo during this strict diet will torture in the long run.
Weight Loss Fast = Weight Loss Fast
Ever heard of yo-yo effect? The yo-yo effect is when the diet program gives you weight loss quickly, but ultimately the weight will come back as before or even grow larger. Drastic weight changes that occur in the yo-yo effect is suspected to be the cause of some physical and mental illness as well. Anything?
Several studies have shown that yo-yo effects can increase the risk of high blood pressure, high cholesterol, and gallbladder disease. Therefore, health experts advise adults who are not obese and have no health problems associated with weight to maintain the stability of body weight to avoid the risk of health problems due to the effects of the yo-yo.
Weight loss and weight gain can have negative psychological effects, such as despair and depression.
Women of normal weight who experienced yo-yo effect during adulthood had an increased risk of sudden death from heart failure 3.5 times higher, while an increased risk of coronary heart disease-related death was 66 percent higher. However, still in further research related to the relationship between yo-yo diet with heart health.
Then How to Lose Weight Safely?
On the other hand, weight loss of about 0.5-1.5 kg per week is the recommended weight loss. It sounds slow, but this step will be more effective to live in the long run if followed by healthier lifestyle changes.
Then what kind of weight loss is right? Let’s explore the ways here.
Reduce the number of calories consumed
The weight you have now is a reflection of the number of calories you consume each day. Therefore, to lose weight, you also have to reduce the number of calories you consume every day. One that you can do to lower your calorie intake is by eating plant foods, fruits, vegetables, whole grains, and nuts.
You can also consume special dietary milk as food replacement intake. In addition to low calorie, special milk diet is also equipped with various vitamins and minerals so it is a better choice than not eating at all. Dietary milk is also considered more practical to replace breakfast and dinner intake in a diet program.
Some people may lose weight without exercising, but the result will be more leverage if you balance it with exercise. Exercise plays a role in burning excess calories in the body. The number of calories burned also depends on the frequency, duration, and intensity of exercise you do. Aerobic exercise can be a suitable reference for burning body calories. As an alternative, do small exercise movements whenever you have time, like imitating the jumping moves that are aired on television commercials or washing up small dancing sauces.
Commitment to yourself
Losing weight takes time, effort, and commitment in the long run. Make sure to yourself that you are ready to make changes permanently to a healthier lifestyle. Therefore, you must focus. In fact, it will take a lot of energy, both mentally and physically, to change your previous bad habits.
Lose weight should not be done quickly and drastically. In order for the results to be satisfactory, you can change your lifestyle by reducing your calorie intake and increasing physical activity. Consult a physician or medical professional to get health advice on ideal weight loss.