Many people diet by eating as little as possible, with the aim of cutting the number of calories consumed. However, this diet is very torturous and difficult to do in a long time. Because sooner or later, you will succumb to hunger and overeat.
Losing weight is not just a matter of making the body more pleasing to the eye. Body that is too fat or obese can increase the risk of various diseases, such as high blood pressure, diabetes, heart disease, stroke, and cancer.
How to lose weight by suppressing the urge to eat is not effective. When you eat too little, the body will experience a lack of nutrients, and sometimes lack of fluids. This condition can make you weak, even sick. In addition, the wrong way of dieting actually makes the body store more calorie reserves in the form of fat, so that weight does not fall.
Healthy Ways to Lose Weight
So that efforts to lose weight are more effective and don't actually make you sick, do the right and healthy weight loss, namely by:
Diet shealthy
Who says you have to suffer from hunger while dieting? Several studies have shown that how often you eat in a day does not affect your weight. The key is to reduce your calorie intake from food. And this does not necessarily mean reducing the amount or portion of food consumed.
To reduce calorie intake, you need to limit the consumption of foods that contain high calories. These include fast food (pizza, burgers), fried foods (fries, fried chicken, chips), processed meats (sausage, corned beef, smoked meat), and various sweet drinks.
When you go on a diet, you shouldn't starve. Because when you are hungry, you tend to choose high-calorie foods and eat large portions as an outlet. Keep eating with a frequency of three times a day, but reduce the portion.
So that you do not get hungry quickly, multiply the types of foods that contain protein. And replace some of the food menu with vegetables and fruits.
Sport
Of course, a healthy diet must be balanced with exercise. Often people who want to lose weight exercise excessively, so that they lose weight quickly. However, this will actually make the body starve because it runs out of energy, and eventually triggers you to eat a lot after exercising. So, how much weight and how long is an effective exercise for weight loss?
Based on studies, moderate-intensity exercise with a total of 150-250 minutes per week is effective in losing weight. This means, it is recommended to exercise for at least 25-30 minutes per day if you want to lose weight.
As long as you keep exercising regularly every week, your weight loss program will be effective. If you don't have time to exercise every day, you can do it three times a week, but of course the duration for each exercise needs to be longer.
Taking Supplements Can Help Lose Weight
There are various supplements that can speed up and simplify your efforts to lose weight. Some ingredients that are believed to help with weight loss are:
Lotus leaf extract
Lotus leaf extract is believed to help prevent obesity and increase fat metabolism, thereby aiding weight loss. In one study, lotus leaf extract was known to be efficacious in reducing blood sugar, cholesterol, and triglyceride levels in the blood.
L-carnitine
L-carnitineare amino acids that are naturally produced in the body. Its function is to support fat metabolism and energy production, by helping cells burn fat into energy.
Studies show that obese people who take L-carnitine supplements for several weeks lose an average of 1.3 kg. However, further research is needed to prove its effectiveness in the long term. Conjugated linoleic acid (CLA), also known as linoleic acid, is naturally found in animal meat. Although included in the group of saturated fats, linoleic acid can increase fat burning and reduce fat accumulation. However, its effectiveness still needs to be investigated further. Generally, supplements for weight loss are not intended for children, pregnant women, and nursing mothers. In addition, if you have certain medical conditions, you should first consult with your doctor before taking any supplements. Efforts to lose weight do not have to make you suffer, let alone to the expense of health. Prioritize a healthy diet and exercise regularly to achieve the ideal body weight. If you are interested in using a weight loss supplement, be sure to take it according to the dosage listed on the package.Conjugated linoleic acid (CLA)
