Wanting to get the ideal weight is often the reason someone goes on a diet. Well, there are some safe and healthy diet tips that you can do. In this way, you can achieve your ideal body weight.
Reducing the portion of food and even not eating at all is not a safe way to get the ideal body weight. If you do this, it's not the ideal weight that you get, but the risk of various health problems.
Keep in mind that a healthy diet is a diet that can improve body health. Therefore, if you want to lose weight, it's a good idea to pay attention to the food you eat.
In addition, you also need to accompany it by doing regular exercise. Therefore, the following diet tips you can do to get the ideal body weight and of course a healthy body.
Diet Tip 1: Foods for a Healthy Diet
In order for organs to function properly, the body needs a variety of nutrients such as carbohydrates, protein, fat, fiber, and vitamins and minerals. To get this variety of nutrients, you don't need to spend a lot of money, because many nutritious food ingredients are cheap and easy to get.
The following are some recommendations for food ingredients based on the type of nutrition:
1. Carbohydrates
There are several sources of carbohydrates that are good for the body, including:
- Grains, such as quinoa
- Wheat
- Vegetables, such as corn, potatoes, and sweet potatoes
- Fruits, such as dragon fruit, bananas and apples
- Legumes, such as kidney beans
Choosing the right carbohydrates can help your body digest food more slowly, so you'll feel full longer. As well as wheat is known to contain vitamins and minerals that are good for the body.
Not only that, choosing the right types of carbohydrates can also help the body in keeping sugar levels in balance.
2. Protein
Milk and its processed products, including yogurt, are a good source of protein to consume while on a diet. This is because yogurt has important nutrients, such as calcium, as well as content that can increase the fat burning process and inhibit fat accumulation.
When undergoing a diet program, you can consume yogurt with low sugar and low fat content.
In addition to yogurt, eggs can also make you full longer because they are high in protein. You can make eggs as part of the breakfast menu so you can feel full longer until lunch time.
Other protein sources that are no less important include:
- Seafood (seafood)
- Lean meat
- Nuts
On the other hand, oatmeal It is also known to reduce weight because it contains high protein and fiber. You can also make it one of the breakfast menus and mix it with yogurt without sugar or fruit.
3. Fat
Unsaturated fats are a good type of fat to add to your healthy diet. This type of fat can be a source of fatty acids and calories that the body needs when exercising. Not only that, unsaturated fats can also relieve inflammation.
Some sources of unsaturated fat that you can consume include:
- Avocado
- Nuts
- Grains
- Olive
- Olive oil.
In addition, drink enough water because it can maintain the function of your digestive system. Drinking water can also help the body's metabolism run properly and burn more calories.
Diet Tip 2: Balance a Healthy Diet with Exercise
After paying attention to what you consume, don't forget to accompany it with regular exercise. With age, the ability of digestive muscles can decrease. The body's metabolism will be slower, so it can cause a distended stomach.
Regular exercise can burn calories and strengthen weak muscles, maintain physical fitness, and reduce the risk of various types of diseases. Not only that, doing it regularly can also improve balance, strengthen bones, protect joints, and prevent senile dementia.
The following are some light exercise options that you can do while on a diet program:
1. Walk
Walking makes bones stronger, keeps blood pressure stable, keeps cholesterol levels in the body, improves mood, and improves memory. Walking also keeps you from the risk of various diseases, such as heart disease.
2. Jogging
Jogging is an excellent exercise for weight loss. This type of exercise can burn a lot of calories, suppress appetite, and burn fat in the body quickly, especially in the abdomen.
3. Swim
Apart from jogging and walking, swimming also provides many benefits for the body. Besides being able to lose weight, swimming is known to relieve joint pain, improve mood, and control stress.
4. Lift weights
Lifting weights is an example of an exercise you can do to help your body lose weight. However, lifting weights should be adjusted to the limits of ability and body condition and don't push yourself too much.
In fact, this type of exercise keeps muscles strong and helps burn calories. However, you should first consult a doctor, especially if you have a history of certain diseases.
Whatever the choice of sport, it's a good idea if you do sports according to your hobbies and interests. In addition to burning calories and good for the body, exercise that is lived according to a hobby will certainly make you feel better.
Diet Tips 3: Apply a Healthy Lifestyle
In addition to consuming nutritious food and exercising regularly, it is important for you to always adopt a healthy lifestyle. There are several steps you can take, including:
- Limit consumption of alcoholic beverages
- Stop smoking
- Enough sleep
- Have regular health checks
If you want to lose weight or just want to get in shape, watch your diet, exercise regularly, and make changes to a healthier lifestyle.
However, if you have certain medical conditions that limit your food intake or your movements and activities, consult your doctor for tips on a healthy diet that suits your condition and needs.
