You can start dieting if you want to have an ideal body weight. However, you must be smart to make a strategy so that a healthy diet plan runs smoothly without obstacles. Instead of losing weight, the numbers on the scale will actually jump dramatically if the strategy is wrong. The wrong way to diet can also endanger the body’s health, you know! So, how do you lose healthy weight?
Diet is often interpreted as an effort to lose weight by reducing food portions and limiting the type of food. That’s why many who think the diet only needs to be lived by obese people who want to be thin. In fact, the notion of a diet like this is not right.
The diet in the real sense is not merely aimed at losing weight. “Diet” is an English absorption word which literally means “commonly eaten food”. The word “diet” itself is rooted in Ancient Greek which means “way of life”.
Thus, it can be interpreted the original meaning of a diet is a eating habit that becomes a lifestyle. So if you are used to eating sweet foods, you could say you are on a high-sugar diet. For those of you who are accustomed to eating lots of fruits and vegetables, you are on a high-fiber diet.
Diet in its pure sense can also be interpreted as a balanced nutritious diet to achieve many different goals, depending on each individual. Some dieters do indeed to lose weight, increase weight, maintain health, restore health after illness, or manage certain health conditions.
Seeing the definition of a diet that is so wide and varied, then now we can straighten out the old notion that a diet can only be lived by obese people. Everyone from all ages, men, women, babies, children, adolescents, adults, to the elderly may diet. It’s just that you need to know how to have a healthy diet.
A healthy and balanced diet helps every organ work more efficiently. If the nutrients in the body are not adequately fulfilled, the body’s metabolism will decrease so that you become more easily sick and experience drastic changes in body weight.
1. Choose the right food
If you have been accustomed to eating fatty, oily, salty, or sweet foods, you should start slowly changing your diet with healthier ones. Yes! Choosing the right type of food plays an important role in ensuring the success of your diet.
Food choices that can support your healthy diet plan include fresh vegetables and fruits, lean red and white meat, fish, nuts and seeds, low-fat milk and dairy products, and resistant foods rich in starch.
You can do this healthy diet by avoiding fatty foods and high sugar content. Also, avoid packaging and fried foods because such foods will only thwart your healthy diet.
2. Arrange portions
All food is still needed by the body, you just have to arrange the portions well. A healthy diet does not mean you have to cut your portion to a minimum. The key is that you have to eat according to your daily calorie needs. Remember, keeping calorie intake remains important so that all body functions can continue to run optimally.
How do you calculate your daily calorie needs while on a diet? Actually there are no definite rules regarding the calculation. The total calorie needs of each person is different. But if you’re planning to lose weight, ideally you only need to reduce 500 calories every day. With this reduction, you can lose 0.5-1 kg of body weight per week.
To apply a healthy diet, always remember that you must fulfill all the nutrients your body needs in one meal. Make sure there are sources of carbohydrates (staple foods), protein dishes (animal or vegetable), healthy fats, fiber, and vitamins and minerals from vegetable dishes. Don’t forget to slip one bowl of fruit as a snack between meals.
Always pay attention to your meal portions. Ideally, divide your plate into 4 parts. A quarter for your meat or protein source, another quarter for carbohydrates, and the last two quarters for green and colorful vegetables. Remember, avoid heavy fatty foods or high-sugar foods at dinner so that your weight remains well controlled.
More details You can adjust it to the principle of balanced nutrition, with reference to the picture above. If you are still having difficulties, you should consult further with a trusted nutritionist.
3. Create a regular eating schedule
Many people think that a diet will produce results faster if we skip meals. Some choose not to have breakfast, not lunch or not dinner. But actually this way of dieting is wrong.
Every meal time is important to you. Skipping meals will actually make you easy to starve, blood sugar fluctuates dramatically, and the more stress that all contribute to messing up your healthy diet plan.
It’s okay to eat 3 times a day as long as you pay attention to the portion rules above. If you really want to reduce the portion of food, you can divide 3 large meals into 6 meals throughout the day with smaller portions.
The key is to avoid foods high in fat and high in calories. Make sure you always have breakfast with foods that are high in protein and fiber in order to stay full until noon.
4. Reduce sugar and salt
Well, besides arranging the portion of the menu, you also have to be more wise in limiting the consumption of salt, sugar, trans fat, and oil, huh! Many people often underestimate this one healthy diet. In fact, reducing the portion of sugar, salt, oil, and fat is one key to the success of a healthy diet that also guarantees your health in the long run.
Foods high in sugar, salt, oil, and fat are also high in calories so that they are bad for the body. Remember, high-calorie foods are the beginning of various health problems, from weight gain, diabetes, hypertension, high cholesterol, to heart disease.
The scientists recommend that we limit the portion of sugar. The guide is, sugar 4 tablespoons per day, salt 1 teaspoon per day, and fat as much as 5 tablespoons / day.
As a step to reduce sugar, you can replace sugar or pure sugar with a low-calorie sweetener. Alternative sweeteners tend to be safer for your blood sugar levels.
5. Make exercise a necessity
Exercise is the easiest way to do a healthy diet. Setting the portion of food alone will not succeed in losing weight if not accompanied by regular exercise. Because, your body still needs to burn extra calories that enter the body, while also forming muscles. If not with exercise, in what ways can body fat be removed?
So, start getting used to exercise regularly for at least 30 minutes every day. Well, to start, you can just take a leisurely stroll or jog for 30 minutes in the area of the house. From now on, make exercise a necessity, not an obligation.
6. Stay away from bad habits
In addition to regulating your diet and exercise routine, your diet plan will work better if you also apply a healthy lifestyle as a whole. What are the good life patterns?
There are various ways you can do it. For example, getting enough 7-8 hours per night, as much as possible avoid overtime and staying up late. Then, avoid consuming alcohol and not smoking. These things will help your healthy diet run easily.
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