If you want to lose weight, half to one kilogram per week is the recommended healthy weight to be eliminated.
Sudden change of diet to lose weight quickly risk making you experience health problems. Unhealthy endeavor is also not allowing a sustainable lifestyle changes that aim to maintain the stability of the ideal body weight in the long term.
Half to one kilogram per week is the amount of weight loss is recommended. Half a kilogram of fat contains approximately 3,500 calories. So to reduce half kilogram per week, you need to burn at least 3,500 calories per week or 500 calories per day.
Rapid weight loss likely will not last long. Moreover, people who lose weight quickly would be at risk of health problems:
Generally, people who want to lose weight quickly will eat in smaller portions or even force yourself to not eat. This condition makes the body lacks calories so easy limp and tired. The productivity of the person would be decreased.
The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal number in order to function properly. But when you want to lose weight right down, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. In fact, your body needs all the elements to keep the body healthy and not prone to diseases.
Fast diet does not provide an opportunity to train the body to burn calories in large quantities. Yet to achieve results that can last a long time, the necessary lifestyle changes gradually and comprehensively, ranging from sports to dietary adjustments. Diet quickly make the food you eat does not burn to the maximum so that the body weight back up.
Diet is done with extreme and do not burn fat faster, but burn the muscles so that muscle tissue becomes damaged.
Some diseases that can attack as fast diet side effects, including headache, constipation, hair loss, and irregular periods.
Fast diet is done continuously at risk can bring serious diseases, among others:
Basically a healthy diet is about managing diet, including choosing the type of food that should be consumed. A healthy diet is when all the nutrients the body needs can be met.
Some simple steps that can be a guide:
Targets small and simple significant value as a step towards sustainable lifestyle changes. In addition, set a realistic target routinely and successfully hits will make you feel positive. For example, if you like to eat fried food every day, targeted to not eat them within a week. Instead, eat a healthy distraction like dried fruit.
As a first step, you do not need to exercise regularly to keep it feeling refreshed. Do something that you like so that these activities can be done repeatedly like playing futsal with coworkers or cycling with the family. Schedule if the body in the morning before starting the move is the best way for those who find it difficult to take time as well. Try to exercise at least 2-3 hours per week.
Limit consumption of packaged food, ready meals, and fried foods. Group these foods contain a lot of calories, preservatives, and salt.
Better to eat foods that are processed by steaming or boiling in water than are fried in hot oil. The food is steamed or boiled in a time not too long to have a more complete nutritional content than fried foods. Meanwhile, fried foods contain calories and high in saturated fat.
Fill a third of food ingredients on the plate with lean meat, fish, or poultry. Try to reproduce portions of fruits, vegetables, and nuts. Choose the type of source of healthy carbohydrates such as brown rice or potatoes. Eating fruits that are not too sweet like apples, tomatoes and avocados.
The following simple habits can bring huge benefits if done consistently and in the long term:
Sudden change of diet to lose weight quickly risk making you experience health problems. Unhealthy endeavor is also not allowing a sustainable lifestyle changes that aim to maintain the stability of the ideal body weight in the long term.Half to one kilogram per week is the amount of weight loss is recommended. Half a kilogram of fat contains approximately 3,500 calories. So to reduce half kilogram per week, you need to burn at least 3,500 calories per week or 500 calories per day.
Risk Quick Diet
Rapid weight loss likely will not last long. Moreover, people who lose weight quickly would be at risk of health problems:
Body weakness and fatigue
Generally, people who want to lose weight quickly will eat in smaller portions or even force yourself to not eat. This condition makes the body lacks calories so easy limp and tired. The productivity of the person would be decreased.
Less nutrients
The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal number in order to function properly. But when you want to lose weight right down, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. In fact, your body needs all the elements to keep the body healthy and not prone to diseases.
Rapid weight climbed back
Fast diet does not provide an opportunity to train the body to burn calories in large quantities. Yet to achieve results that can last a long time, the necessary lifestyle changes gradually and comprehensively, ranging from sports to dietary adjustments. Diet quickly make the food you eat does not burn to the maximum so that the body weight back up.
Damage to the muscle tissue
Diet is done with extreme and do not burn fat faster, but burn the muscles so that muscle tissue becomes damaged.
Another body disorders
Some diseases that can attack as fast diet side effects, including headache, constipation, hair loss, and irregular periods.
Serious illness that may occur
Fast diet is done continuously at risk can bring serious diseases, among others:
- Gallstones: occurs in 1-2 of the 10 people who lost weight in large quantities in a few months.
- Electrolyte imbalance in the body.
- Dehydration.
Ways Healthy Diet
Basically a healthy diet is about managing diet, including choosing the type of food that should be consumed. A healthy diet is when all the nutrients the body needs can be met.
Some simple steps that can be a guide:
Determine the target healthy each week.
Targets small and simple significant value as a step towards sustainable lifestyle changes. In addition, set a realistic target routinely and successfully hits will make you feel positive. For example, if you like to eat fried food every day, targeted to not eat them within a week. Instead, eat a healthy distraction like dried fruit.
Active.
As a first step, you do not need to exercise regularly to keep it feeling refreshed. Do something that you like so that these activities can be done repeatedly like playing futsal with coworkers or cycling with the family. Schedule if the body in the morning before starting the move is the best way for those who find it difficult to take time as well. Try to exercise at least 2-3 hours per week.
Reduce food packaging.
Limit consumption of packaged food, ready meals, and fried foods. Group these foods contain a lot of calories, preservatives, and salt.
Choose foods that are processed in a certain way.
Better to eat foods that are processed by steaming or boiling in water than are fried in hot oil. The food is steamed or boiled in a time not too long to have a more complete nutritional content than fried foods. Meanwhile, fried foods contain calories and high in saturated fat.
Reset the contents of your plate.
Fill a third of food ingredients on the plate with lean meat, fish, or poultry. Try to reproduce portions of fruits, vegetables, and nuts. Choose the type of source of healthy carbohydrates such as brown rice or potatoes. Eating fruits that are not too sweet like apples, tomatoes and avocados.
Initiate and continue the good habits.
The following simple habits can bring huge benefits if done consistently and in the long term:
- Consuming mineral water with sufficient and regular.
- Do not miss the main meal.
- Increase consumption of vegetables so that you feel full longer.
- Avoid buying or save high-calorie snacks in the house.
- Discipline your exercise time.
- Eat quietly while sitting at the dinner table and not while working.
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