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Healthy-best.blogspot.com- The ideal way to lose weight requires commitment, discipline, and good planning. Although not easy, the ideal body weight is not just a dream. You can do various ways to lose weight so that your weight becomes healthy and ideal.

Basically, body weight depends on the intake of calories in and how many calories are used by body activities. Body weight does not increase if the amount of calorie intake is balanced with the calories used by the body.

While the way to lose weight is to consume fewer calories or increase physical activity to burn more calories.

Setting Goals Clearly

Improving the food menu and self-discipline is the key to weight loss. Let's learn how to lose weight.

The first step is to make a weight loss plan with a realistic time span.

For example, you are targeting to lose 4 kg for 1-2 months. After successfully reaching the target, then make the next target.

Then, start making action plans for the plan. For example, you can start reducing the habit of eating sweet cakes. If it is usually consumed every day, then change it to only twice a week.

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Start by making three action plan changes. If it has been reached, you can add it with a few more changes. The point is to make healthier changes that you can apply onward, and not just for a while.

The next step is to pay attention to each food you consume. If necessary, you can write it in a journal. Write everything you eat and drink for one week.

You can find out more easily when you overeat or eat more snacks than usual. Consulting a nutritionist or doctor will also be easier using the notebook.

Keep Meal Time and Choose Foods with Balanced Nutrition

Eating regularly and not skipping meals, such as breakfast, is very important when losing weight.

Irregular eating patterns will make you more hungry and tend to overeat. One way to lose weight is to eat the following foods:

• A variety of fruits and vegetables at least 5 servings a day, or ideally 7-9 servings. You can make it as a snack between meals. Fruit is a healthy snack for you.

• Food sources of carbohydrates, such as bread, rice, cereals, potatoes, and pasta as much as one-third of the meal. The best source of carbohydrates is foods made from whole grains (whole grains).

• Choose a source of low-fat protein, such as fish. Eat fish 2-3 times a week. Some types of fish that you can choose from include salmon, tuna, cob, and mackerel fish. Other food choices for protein sources are eggs, poultry, low-fat dairy products, lean meat, and nuts.

Instead, there are several types of foods that you need to limit during weight loss:

• Meat with fat, cheese, butter, milk, and fried foods. Choose those with lower calorie content, such as chicken breast or low-fat milk.

• Fried foods. We recommend that you choose foods that are processed by steaming, boiling or baking.

• Salted food or added salt to food.

• Chocolate, biscuits, cakes and other sweet foods and drinks.

• High-fat foods, such as ready-to-eat foods.

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Move More Active

Increasing physical activity with regular exercise becomes one of the things that need to be done in the process of weight loss. This is an important way to lose weight.

The type of exercise and the time needed to exercise depends on your age and physical condition.

To lose weight, at least you must continue to actively burn calories. For those of you who have excess weight, you can try the following sports for at least 30 minutes per day:

• Water aerobics can burn calories as much as 160 calories.
• Walk fast and uphill, burning at least 250 calories.
• Play with children, around 160 calories.
• Swim, burn 400 calories.

If you have special health conditions, you should consult a doctor before starting exercise. Ask for the best advice for the type and portion of time that is right for you.

How Much is the Ideal Weight Loss Every Week?

Getting fast results when losing weight is the hope of many people, but this is not recommended because of the risk of causing health problems.

Safe weight loss, which is around 0.5 kg to 1 kg per week. Try not to exceed this range every week.

Some health risks for weight loss are too excessive and fast, including experiencing fatigue, feeling unwell, experiencing malnutrition, and the appearance of gallstones.

How to maintain weight after successfully lowering it?

Generally, maintaining weight after successfully lowering it is not an easy matter. And sometimes, some people often experience weight gain again even though it has been painstakingly lowering it.

Here are some ways to maintain your ideal body weight after successfully lowering it, namely:

• Keep exercising regularly
Exercise is a very important way to keep your weight stable. At least, exercise regularly for 30 minutes every day of the week.

• Try not to leave breakfast
Breakfast is an important factor for maintaining weight. A healthy breakfast can help you not overeat during the day.

• Change your lifestyle
By implementing a healthy lifestyle, your weight will be more controlled and your body will be healthier, of course. If you have succeeded in losing weight, do not return to the previous lifestyle that can make you gain weight again.

The plan for weight loss is very important based on strong motivation. Losing weight can increase the body's vitality while reducing the risk of diseases, such as diabetes, high blood pressure, relieving pain, and improving movement ability in people with osteoarthritis.

The ideal way to lose weight is not to pursue fast and drastic results. For the best results, apply a healthy, gradual but consistent way to lose weight.

Start changing your diet to be healthier and increase physical activity by exercising. If you feel difficult, you can consult a doctor to get a way to lose weight that is appropriate for you.

References:
Knott L., Patient (2016). Weight Reduction - How to Lose Weight
Ratini M., WebMD (2016). Move to Lose Weight.
NHS Choices UK (2016). Should you lose weight fast?
Selner M., & Plecher P., Healthline (2016). The Connection Between Weight Loss and Age.
NHS Choices UK (2015). Start losing weight.
NHS Choices UK (2015). Keep weight off.
Rothman J., & Hwang K.O., Everyday Health (2009). The Secrets to Weight Control After Dieting.
Zelman K., Medicine Net (2005). Medically Proven Ways to Lose Weight

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