10 Powerful Tips to Lose Weight Naturally | Healthy & Fitness
Of course, for those of you who are overweight, the only way to overcome it is to reduce weight. However, losing weight turns out not to be as easy as imagined. What are the ways to pay attention?
How to lose weight?
The main key to reducing weight healthily is a healthy diet and controlling calorie intake. Both of these things must be accompanied by increased physical activity.
That way, you get the ideal weight that can happen in the long run. In addition, changes in lifestyle and eating habits also need to be considered as a way to lose weight that lasts a long time.
Below are many tips for taking care of the body to achieve the ideal weight.
1. Measuring body mass index (BMI)
Before starting a healthy lifestyle as a way to lose weight, you should calculate the body mass index first. Body mass index determines whether you are deficient, overweight, or at the ideal weight.
That way, you know how much weight to lose to achieve the ideal weight. For example, people who fall into the obesity range must lose 5 – 10% of their initial weight.
After knowing your body mass index, you can design a diet and activity suitable for taking care of the body.
2. Not skipping breakfast
One of the most important ways to lose weight is not to skip breakfast. A breakfast menu with balanced nutrition will give the body the energy it needs to get through the day.
As a result of not eating breakfast, you may start the day with empty energy. As a result, the desire to snack during the day or night has increased. The reason is that the body will think you are starving, so the portion of food may also increase.
Try always to prepare breakfast that contains nutritional values that the body needs, such as proteins and carbohydrates, such as:
- toast with peanut butter, or
- unsweetened plain yogurt with berries.
3. Eat in small portions
Some people may eat three meals a day with two or three snacks. Others eat five or six meals or eat every three to four hours.
The methods mentioned above are legal because they keep the body's metabolism balanced. In addition, these tips for maintaining a healthy diet also help control blood sugar levels.
A balanced portion of food helps the body function properly and prevents weight gain. You certainly don't want blood sugar to jump drastically or drop suddenly.
Irregular glucose levels can trigger unstable energy levels, so body functions do not work properly. You may also be able to fast or intermittently fast to reduce weight occasionally.
4. Increase fruit and vegetable consumption
Consuming more fruits and vegetables and a balanced nutritional menu is a safe way to lose weight. In addition, a diet rich in fruits and vegetables reduces the risk of chronic diseases because both contain nutrients for the body.
Even so, it doesn't mean that you have to eat less. You can create a low-calorie diet that involves your favorite foods by replacing low-calorie fruits and vegetables.
Fruits and vegetables contain water and fiber that will add volume to your menu. That way, you can eat the same amount of food and filler but with less caloric intake.
There are various tips that you can do to include fruits and vegetables in your diet, from when eating breakfast to as a snack.
5. Exercise regularly
A healthy diet will not reduce weight effectively if it is not accompanied by physical activity. If you find it difficult to keep up with intense physical activity, try exercise to help you lose weight.
When too forced, heavy physical activity stresses the body and causes fluctuations in blood sugar levels.
In addition, regular light exercise increases muscles, speeds up metabolism, and makes it easier for weight loss.
6. Drink plenty of water
The human body typically consists of 60% water. That is, water plays an important role in almost every function of the body. That is why a well-hydrated body will function properly, from thinking to burning body fat.
It is no secret that drinking water can help you lose weight in various ways, including:
- suppresses appetite,
- improves metabolism,
- makes it easier for the body to move,
- helps to reduce liquid calorie intake,
- increases motivation, as well as
- reduces stress.
Although various factors can affect your weight, drinking enough water is an excellent first step to losing weight.
7. Eat more fiber
Fibrous foods have an important role in weight loss programs; why is that?
Look, foods rich in fiber help the body feel full longer. One type of fiber, soluble fiber, can form a gel when it comes into contact with water.
Gels from this fiber will increase the time to absorb nutrients and slow digestion. That way, the stomach does not empty quickly, so you feel full longer.
There are various sources of soluble fiber that you can find, including:
- wheat cereals,
- legumes, and
8. Eat until you don't feel hungry
Instead of eating until you are full, try to eat until you don't feel hungry. This way of losing weight turns out to be important because when the body feels full, it means that you are excess energy or fuel.
Try to start listening to the 'hunger' experienced and eating when feeling hungry. The reason is that the number of carbohydrates, proteins, and healthy fats needed will depend on various factors.
You can also try other ways with a large breakfast and dinner with small portions. You can adjust this healthy diet over time.
9. Getting enough sleep
One of the causes of weight gain that you may not be aware of is the lack of sleep time. Some of you may consider the appetite to be characterized only by a stomach that feels turbulent. This is not the case.
Neurotransmitters control appetite. Neurotransmitters are messengers that make nerve cells communicate with each other. The messenger of this brain consists of ghrelin and leptin, both centers of appetite.
Ghrelin can increase hunger, while leptin makes the body feel full. The body naturally increases or decreases levels of this neurotransmitter throughout the day, which indicates the body needs calories.
When you sleep poorly, levels of this neurotransmitter will be unbalanced. As a result, hunger or the desire to eat in the middle of the night increases. That is why getting enough sleep time is important in reducing weight.
10. Enjoy the process
A healthy diet and regular exercise for a few weeks will not be enough if you want to control your weight successfully. The ways to lose weight mentioned above should be done regularly.
After assessing the challenges, try to strategize defensively to change your lifestyle to be healthy. After that, you can plan how to face these challenges.
You will most likely suffer setbacks several times. Instead of giving up, I started to get more excited the next day. Remember, the process of a healthy lifestyle is not short-lived. However, the results will last a long time and be worth it.
Please get in touch with your doctor or nutritionist if you have further questions about a weight loss program.