Being overweight (obesity) is one of the factors that makes a person less confident and triggers various types of diseases that need to be addressed immediately.
There are many reasons for someone wanting to lose weight. Beside to appearance that can make a person less confident as well as health factors become the main reason someone needs to lose weight.
If we browse the internet, there is a lot of information that explains in detail about how to lose weight. Sometimes this information can be different from one another.
On this time diet tips, I took information that had a lot of testimonials and of course that I had already practiced to make the condition of the body slimmer and stay fit.
But before you further practice it, you should first know the basics suggested by most nutritionists and health about how to do the right diet and on target, which is to achieve ideal weight and optimal health.
- Things You Need to Do Before Running the Diet Program
- Healthy Ways to Lose Weight
- Note the Number of Calories Exit and Enter
- Nutrition Balance
- How fast is the value of safe weight loss?
- Choose The One with Good Nutritional Quality
- Pay Attention to the Body’s Acid-Base Balance
- Follow the Eating Schedule (Program) and Drink lots of Water
- Sports (Exercise)
- When Do You Need to Stop?
Things You Need to Do Before Running the Diet Program
Before running a diet program to lose weight, it’s a good idea to do the following:
- Consult a nutritionist or doctor who handles nutrition problems. This needs to be done if you are obese or overweight is far above normal; You have symptoms or a history of certain diseases; You have an irregular eating pattern or lifestyle beforehand.
- Measure your weight level category whether it is an ideal or overweight category. (Also read: How to measure Ideal weight)
- Detoxing the body to cleanse food waste that may still be present in your digestive tract and your body as a whole. Detox is done so that when dieting your body is more optimal in digesting food.
Healthy Ways to Lose Weight
To run a healthy diet to lose weight you can do it by regulating how to eat, how to act, how to think and how to rest. Regulating how to eat and how to do activities is also closely related to how many calories your body needs every day.
Note the Number of Calories Exit and Enter
The basic rule for you to lose weight is the calories you consume must be smaller than the calories you spend.
When the number of calories consumed is smaller than the calories spent, the body will use a store of calories (fat) in the body to cover the deficit of energy sources.
The formula for your calorie needs per day is:
BMR (Basic Metabolite Rate) + calories needed in activities.
BMR is the calorie requirement of each (every person) when the person does not carry out activities. So even when we rest we still need calories.
The amount of BMR for each varies depending on age, weight and height, gender, etc. (psychological factors, air temperature). But to simplify the calculation of nutritionists generally, use the Harris Benedict Formula to get more accurate values.
Please count your BMR here: BMR Calculation.
For example, a person named Diva weighing 70 kg, has a large amount of energy needed for the Basal Metabolic Range (BMR) of 1,450 kcal. In one day, he performs the following activities:
- Running (normal) with a speed of 3 km / h with a total time of 3.5 hours (840 cal).
- He also swims (normally) at a speed of 23 m / minute (alternating swimming pools at normal speed) total time of 1 hour (275 cal).
Judging from the BMR value and activities, Diva has a daily caloric requirement of:
1450 cal + 840 cal + 275 cal = 2,565 kcal
On the same day Diva consumes some foods with the following number of calories:
Breakfast, 07.00 (Total 650 calories)
- Meat fill sandwich, mayonnaise, cheese (500 calories)
- Full Cream Milk (150 cal)
Lunch, 12.00 (Total 550 calories)
- Rice (200 cal)
- Soto Betawi (300 cal)
- Sugarless Orange Juice (50 calories)
Dinner, 19.00 (Total 1,530 kcal)
- Pizza (680 cal)
- French fries (800 cal)
- Apples (50 cal)
In the example of the Diva diet above, an example is where food consumed by Diva is a food that is not recommended when doing a diet (a type of junk food, containing saturated fat).
From the list of menus consumed by the Diva, the total number of calories entered is 2,730 kcal.
So the number of calories entered is greater than the number of calories out. So that it can be said that the Diva has an excess number of calories of 2,730 kcal – 2,565 kcal = 165 cal. These remaining calories will be stored as fat in the body.
In this case of Diva to reduce weight can be done by increasing physical activity or by reducing calorie intake.
A diet to lose weight also still needs to pay attention to balanced nutritional needs. The following tips can be done :
Choose Type of Food
The type of food consumed consists of carbohydrate, protein, fat, vitamin, and mineral components with amounts that are by the body’s needs.
Choose carbohydrates that are complex and contain high antioxidants, usually found in vegetables such as spinach, broccoli, cauliflower, long beans, tomatoes, cucumbers, and mustard greens.
If you are not used to it, start by turning white rice into brown rice, then replace carbohydrate intake in the form of vegetables.
Combine with Good Fats
Combine with good fats such as avocados, nuts, olive oil, and protein sources from white meat such as chicken, fish, soybeans, and so on. If you want a snack, consume fresh fruit.
Calculate How Much Nutrition per Day
In people with normal weight, a balanced diet to maintain ideal body weight is 55% carbohydrate, 25% protein and 20% good fat.
But for those who want to lose weight the nutritional composition suggested by nutritionist Tina Astuti is 45% carbohydrate, 35% protein, and 20% fat.
An example of how to calculate it is supposed Arnold needs 2,200 kcal per day to meet his daily energy needs. So the calculation of nutritional needs is as follows:
- 45% carbohydrate from 2,200 kcal which is 990 calories
- 35% protein from 2,200 kcal which is 770 calories
- 20% fat from 2,200 kcal which is 440 calories.
Because 1 gram of carbohydrate and protein produces 4 calories, the amount of carbohydrate and protein needed for diet program Arnold’s weight loss per day becomes 247.5 grams (990/4 grams) of carbohydrates and 192.5 grams (770/4 grams) of protein. While 1 gram of fat produces 9 calories, so it takes 48.9 grams of fat.
If while running a diet program you eat excess carbohydrates (e.g. 80% carbohydrates) or other nutrients then this excess will be stored as fat in the body. So that your target to lose weight is difficult to achieve.
You also need to pay attention to other nutritional needs such as the vitamins and minerals needed by the body per day.
How fast is the value of safe weight loss?
There is no definite answer about how fast your weight will drop in a month. But many nutritionists say that the ideal weight loss every week ranges from 0.5 to 1.5 kilograms.
It can be said that in a month the ideal weight loss is between 2 and 5 kilograms. It is not recommended to lose weight in extreme ways because it can have an impact on your body’s health.
Choose The One with Good Nutritional Quality
Pay attention to food processing methods. Prioritize fresh food, not processed food or in packaging.
Cook vegetables as fresh as possible (recommended to be eaten raw) so that in addition to the whole nutrition, it is also still rich in enzymes. Instead of processing food by frying, it’s better to steam, bake, saute, or boil with a little water.
If you miss fried foods, bake fresh food. Once cooked, spread with olive oil.
Pay Attention to the Body’s Acid-Base Balance
In order for the biochemical processes in the body to work properly, the body needs to be in a slightly acidic base (pH 7.2).
How to consume foods that are acidic (carbohydrate flour – such as flour, rice, wheat, corn, sweet potatoes, taro and animal protein – including meat, fish, chicken, seafood) should be consumed with foods that are alkaline, such as vegetables.
While the fruit is eaten separately before eating, not at the same time or after eating.
Follow the Eating Schedule (Program) and Drink lots of Water
Breakfast, lunch and dinner, even light snacks between times (breakfast, lunch, dinner) are useful to stabilize metabolic functions and hormones.
Don’t forget, drink at least eight glasses of water a day. Water plays a role in helping the absorption of nutrients, carrying oxygen, and providing strength and energy to function organs throughout the body.
In addition to healthy food, a healthy body also needs training. Fat and thin people are the same, they need to exercise.
There are some people who are aware of this, but most of us haven’t.
The benefits of exercise are a lot. Besides being able to reduce body fat so that the body is slimmer, we can also feel fresher and more enthusiastic about carrying out daily activities.
When Do You Need to Stop?
Stop your weight loss diet program when the target weight has been reached.
Change your diet into a recommended diet for maintaining the weight that has been achieved with a daily menu that still takes into account balanced nutrition.
You also need to consult a nutritionist or change your diet menu when experiencing symptoms of malnutrition such as the following:
- Decreased ability to concentrate, memory, etc.
- Irregular heartbeat.
- Diarrhea or constipation without cause.
- Pale and dry skin, black eye circles.
- Unstable mood, irritability, sensitivity without obvious reasons, and prolonged fatigue.
- Easily falls ill, for example, flu.
- Hair easily breaks or falls out.
- Frequent dizziness, insomnia, not sleeping soundly, or waking up in the morning not fresh.
If you experience one of the symptoms (especially more!), Immediately correct it by applying a balanced diet or consult a nutritionist.
Thus tips for losing weight in a natural and natural way without drugs and other chemicals.
Hopefully, the tips above are useful for those who are overweight and want to have a slim body that stays healthy and fit!