More and more types of new diets and sophisticated exercise programs are claimed to lose weight. Not a few experts recommend that you eat a row of low-calorie foods to help reduce weight. However, actually how to lose a healthy weight without the risk of side effects?
Safe and healthy way to lose weight
There are many ways to reduce weight. Some of them might be able to produce results quickly, but some are not. Not infrequently, the wrong diet method or exercise program can actually trouble you.
To keep weight loss safe and under control, here are a few steps you can take:
1. Increase protein intake
Protein is often associated with increased muscle mass and body weight. In fact, protein consumption can also be a healthy way to lose weight. This is because the body burns more calories when digesting protein.
Foods high in protein also provide a feeling of fullness and reduce appetite so that food intake remains controlled.
Referring to the study in The American Journal of Clinical Nutrition, people who follow a diet high in protein can even reduce their calorie intake by more than 400 kcal per day.
2. Limiting sugar intake
Obesity is not always caused by excess fat intake. If you consume too much sugar, your body will convert excess sugar into a heap of fat cells. Gradually, fat cells multiply so that they gain weight.
Therefore, limiting sugar intake is one way to lose weight. Limit your sugar intake to no more than 4 tablespoons a day. Also reduce food, snacks, and sweet drinks that contain lots of sugar.
3. Eat whole and natural foods
Reducing weight does not mean drastically restricting food intake. Instead, you need to eat nutrient-dense whole foods such as vegetables, fruits, fish, meat, nuts, whole grain seeds, and so on.
Eating whole foods will help you limit the intake of added sugar, trans fat, and excess calories that are found in processed foods. You will feel full longer so you don't overeat.
4. Drink more water
Drinking water is a powerful way to lose weight, especially if done before eating. Some studies have found that drinking 500 mL of water before meals can increase calorie burning by 24-30 percent for one hour.
In addition, drinking water will also prevent dehydration. Dehydration sometimes causes symptoms similar to hunger. You could have mistakenly recognized this symptom so eat more. By drinking enough water, you can avoid these conditions.
5. Eat slowly
If you eat too fast, you will consume a lot of calories before the body realizes that you already feel full. As a result, the body tends to get a lot of calories at every meal.
This is why people who eat quickly are more at risk of obesity. Conversely, eating slowly will help you limit your calorie intake and trigger the production of hormones that lose weight.
6. Increase fiber consumption
Fiber-rich foods such as vegetables, fruit, nuts, and seeds make you feel full quickly. Satiety from fiber can last a long time so you do not overeat.
Not only that, fiber can also delay emptying of the stomach and trigger the production of full hormones. Some types of fiber can even increase the growth of good bacteria in the intestine. These bacteria will help you lose weight.
7. Exercise regularly
Discuss ways to lose weight incomplete without exercise. The reason is, exercise is useful for burning excess calories in the body. That way, calories will not accumulate and turn into fat deposits.
The most effective type of exercise to reduce weight is aerobic exercise. For example walking, jogging, swimming, and cycling. Aerobic exercise makes the body burn more fat so that weight loss is reduced.
There are various ways to lose weight. Starting from undergoing a diet program, regular exercise, to limit the intake of certain foods. Make sure you go through all of these steps to get optimal results.
Tags : weight loss