It is okay to start to diet if you want to have ideal body.
However, you have to do some trick so your diet is success. Instead of losing weight, it will drastically increase if you done it wrong. Also, the wrong diet could harm your health! Thus, how to lose weight in healthy?
Diet is not only to lose weight
Diet connotatively consider as a method to lose weight by reducing meals and eat certain food. That is why diet is only for those who wants to be thin. Even though, that definition of diet is not quite correct.
The real definition of diet is not only to lose weight. “Diet” is “food that is usually eaten”. The word “diet” itself originated from ancient Greece which is means “the way of life”.
So, we could draw a conclusion diet is an eating habit that become a lifestyle. That means if your eating habit is consuming sweet, you are dieting sugar, highly. And if you are usually eat fruits and vegs, you are dieting high-fibre food.
Diet in its origin can be interpret as balanced nutrient food pattern to achieve certain goal depending on each individual. There is one who is dieting to lose weight, increase weight, maintain health, recovering health after sick, or maintain certain health condition.
According to the definition of diet which is multi-purpose, so, we can correct old stereotype that diet is only for people who is fat. Every person in every gender, class and age, women, baby, child, teenage, adult and elder can diet. However, you have to know how to do healthy diet.
Healthy and balanced eat pattern helps every limbs work more efficient. If the nutrient in the body is less, the body metabolism will decrease and it will cause you to get sick easily and drastically transform your body’s weight.
The rules of healthy diet to lose weight
If your main goal is to lose weight, there are several things require your attention before you begin your diet. Relax, diet to lose weight is not as hard as your imagination.
If you apply these rules below, not only ideal weight you can gain, healthy diet could help you avoid various of chronic illness.
1. Selecting the right food
If you usually eat porky, salty, oily, or sweet food, you should slowly change your food menu to the healthier one. Yes! Selecting the right food holds important role to ensure your diet is success.
Select food which can support your healthy diet programme such as, vegetables and fresh fruits, red and white meat without fat, fish, peanuts and seeds, milk and low-fat milk, and food with rich starch.
You can do this healthy diet method by avoiding fat food and high-sugar. In the other hands, also avoid fries, because it will make your diet nothing.
2. Control the portion
Every food is needed by body, you have to control the portion well. Healthy diet doesn’t mean have to cut your portion as minimum as possible. The key is you have to eat according to the needs of calories per day. Remember, maintaining calories is important to keep the limbs function optimal.
How to calculate daily calories needs while in diet? To be honest there are no concrete rules about the calculation. The total of daily needs of calories for every person is different. But if you are planning to lose weight, the ideal amount of calories need per day is 500. So, you will lose 0,5 – 1 kilogram per week.
To applying healthy diet, keep in mind you have to fulfil all of the nutrient the body’s need on a plate. Make sure there is a carbohydrate (main course), protein (meat or vegetable), healthy fat, fibre, and vitamin and mineral from the vegetables. Don’t forget a bowl of fruits as the snacks between dine.
Always pay attention to your food portion. Divide the plate into four parts. ¼ for meat or protein, ¼ for carbohydrate, the last 2/4 for greenery vegetables. Remember, avoid fatty meals or high-sugar food during dinner to maintain your body weight.
3. make schedule
A stereotype thinks diet will gain its result faster when we missed mealtime. There is a person who choose not to have a breakfast, lunch or dinner. But this kind of diet is wrong.
Every mealtime is important for you. Missing mealtime makes you hunger easily, your blood-sugar up-down drastically and stress which all of them will ruin your diet.
It is okay to eat 3 times a day but to control the portion rules above. If you really want to reduce the portion, you can divide that 3 times meal into 6 times all day with smaller portion.
The key is, avoid high-fat food and high-calories food. Make sure you always have your breakfast with high-protein and high-fibre food that keep you stuffed until daytime.
4. Lessen sugar and salt
Beside adjusting the portion of menu, you have to be wise to limit salt, sugar, trans fat, and oil consumption. A lot of people underestimate this diet method. Whereas, lessening sugar, salt, oil and fat portion is a key to successful healthy diet and guaranteed your healthy in long term.
High-sugar, salt, oil and fat food also high calories affects bad for your body. Remember, high-calories food is the beginning of every health problem. Starts from overweight, diabetes, hypertension, high cholesterol, until heart attack.
Indonesian health minister recommend us to limit the portion of sugar, salt and fat with S4S1F5 to make it easy to remember. Sugar 4 table spoon per day, Salt 1 tea-spoon per day, and fat 5 table-spoon per day.
To lessen sugar consumption, you can change sugar with low-calory sweet. Alternative sweet tends safer for your blood-sugar level.
5. Exercise as needs
Exercise is a diet method as easy to do. Controlling food portion will not succeed to lose weight if not exercise routinely. Because, your body needs to burn extra calories that has consumed, and gaining muscle. Is there any method to burn calories beside exercise?
So, start your habit to routinely exercise at least 30 minutes every day. To start it you can walk or jogging for 30 minutes in the park. From now on make exercise as needs.
6. avoid bad habits
Besides controlling food and exercise, your diet plan will gone smooth if you apply healthy lifestyle totally. What are those healthy lifestyle?
There are several ways you can do. For example sleep enough 7-8 hours per night, avoid stay overnight as could as possible. Avoid consuming alcohol and don’t smoke. Those whill help your healthy diet gone smooth.
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