My Ness Health

For those of you who are overweight, of course, the only way to overcome it is to lose weight. However, losing weight is not as easy as one might think. What are the ways to lose weight that need attention?

How to lose weight?

Basically, the main key to losing weight is a healthy diet and controlling calorie intake .

Both of these must be accompanied by increased physical activity. That way, you get the ideal body weight .

After that, changes in lifestyle and eating habits need to be considered so that the successful weight loss lasts a long time.

Below are some tips and lose weight quickly and safely.

1. Measuring body mass index (BMI)

Before starting a healthy lifestyle, you should first calculate your body mass index .

The body mass index is used to determine whether you are under, overweight or under the ideal weight.

That way, you know how much weight you have to lose to achieve your ideal weight.

For example, people who are in the obese range need to lose between 5 – 10% of their initial weight.

After knowing your body mass index, then you can design a diet that is suitable for losing weight.

2. Don’t skip breakfast

One of the most important ways to lose weight is not to skip breakfast.

A breakfast menu with balanced nutrition will give your body the energy it needs to get through the day.

As a result of not having breakfast , you may start the day with empty energy. As a result, the desire to snack during the day or night increases.

Try to have a breakfast with a high intake of protein and complex carbohydrates, such as:

• egg,
• Red rice,
• whole wheat toast with peanut butter or avocado, or
• unsweetened plain yogurt with berries.

3. Eat in small portions

Some people may choose to eat three meals a day interspersed with 2-3 snacks. There are also those who eat 5-6 times or eat every 3-4 hours.

The methods mentioned above are actually valid because they both keep the body’s metabolism in balance.

This way of losing weight also helps control blood sugar levels.

Irregular glucose levels can lead to unstable energy levels, thereby disrupting metabolism. It’s even harder to lose weight.

4. Increase consumption of fruits and vegetables

Consuming more fruits and vegetables is a safe way to lose weight.

In addition, a diet rich in fruits and vegetables reduces the risk of chronic disease.

Even though it’s a low-calorie diet , it doesn’t mean you have to eat less.

Fruits and vegetables contain water and fiber which will add bulk to your dinner plate.

That way, you can eat the same amount of food and fill it up, but consume fewer calories.

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5. Exercise regularly

A healthy diet will not succeed in reducing weight effectively if it is not accompanied by physical activity.

If you find it difficult to keep up with intense physical activity, try exercise to lose weight .

You can walk regularly while on a diet so that the body’s metabolism goes smoother.

According to the Cleveland Clinic , walking for 30 minutes regularly is more beneficial than occasional intense exercise.

It’s important you know

If it’s too forced, strenuous physical activity actually puts stress on the body and makes blood sugar levels fluctuate.

6. Drink plenty of water

The human body normally consists of 60% water. This means that water plays an important role in almost every function of the body.

A well-hydrated body will work better at burning body fat.

It’s no longer a secret that drinking water can help you lose weight in various ways, including:

• suppress appetite,
• increase metabolism,
• makes it easier for the body to move
• helps reduce liquid calorie intake,
• increase motivation, as well
• reduce stress.

7. Eat more fiber

Fibrous food turns out to have an important role in the program to lose weight, why is that?

You see, foods rich in fiber help the body feel full longer .

Soluble fiber can also help the absorption of nutrients and slow down digestion . That way, the stomach doesn’t empty quickly, so you feel full longer.

There are various sources of soluble fiber that you can find, including:

• oat cereal,
• vegetables,
• fruits,
• nuts, and
• flaxseed .

8. Eat until you don’t feel hungry

Instead of eating until you’re full, try to eat until you’re not hungry.

This way of losing weight turns out to be important because when the body feels full it means you have excess energy or fuel.

So, try to start being aware of the arising and passing away of hunger. To prevent excess calorie intake, stop eating when hunger pangs subside.

You can also try another way by having a large breakfast and a small dinner. You can adjust this healthy diet over time.

9. Get enough sleep

One of the causes of weight gain that you may not be aware of is lack of sleep.

Appetite is actually controlled by neurotransmitters, messengers that make nerve cells communicate with each other.

These brain messengers consist of ghrelin and leptin. Ghrelin increases hunger, while leptin creates a sensation of fullness.

The levels of these two neurotransmitters fluctuate throughout the day indicating that the body needs calories.

If you are sleep deprived, the levels of these neurotransmitters will be out of balance. As a result, the feeling of hunger or desire to eat in the middle of the night increases.