Many people feel that they already have more weight, one of the characteristics of those whose weight had exceeded the normal limit is if you are already past the waist circumference of 80 cm, then you must be on a diet with a healthy eating pattern to make it smaller. Because the accumulation of fat in the abdomen can increase the risk of diabetes and heart disease up to four times.
A healthy weight loss according to WHO is 1 to 1.5 kg per week.
With the reduction of food intake by 500 calories per day. Because the decrease in body weight by reducing calorie intake with nutritional composition remains balanced, will produce a more stable reduction effect.
Here I provide a natural way to lose weight is:
1. According to Professor Anthony Barnett from the University of Birmingham, England suggested to increase the consumption of fruits and vegetables. Because proven to lose weight. Consumption of foods with high protein and high fiber-based wholegrains are also highly recommended. If you already manage your diet wisely, then Drink water before eating. Each wanted to eat, drink first 400 ml of water. In addition to helping lose weight, it also will make you eat less.
2. eat fewer calories than you burn
This theory really work if you want to lose weight quickly. Calories burned even when we sleep. Burn more calories by increasing activity and reducing calorie intake of food. With only 500 calories per day to reduce, then the result will be seen with ease.
3. Expand to eat fibrous
Add whole grains, raw vegetables, cooked vegetables, fruits, cereals, pasta wheat, and nuts in the diet may Anda.Saat first time you will feel bloated but it will decrease each day, also increase the intake of drinking water to help digest fiber effectively.
4. Reduce sugary foods
This means do not add sugar to coffee or tea, keep the sweet snack or ice cream from your face. Also reduce carbohydrates in your diet. Be sure to choose between low fat and fat free milk and yogurt in your product.
5. Adjust food portions
Every meal, notice how much that goes into your mouth. For a while, avoid eating in restaurants. Because the restaurant usually served three times as many servings of food home. Reduce fried foods as well.
6. Sports
If you feel you do not have much time to exercise, try to go up and down stairs each to the work space, or go play further into the office lobby. Or do fun activities like bowling, dance, or golf. Every movement you make very calculated. Doing regular exercise. Exercising every day can help businesses reduce body weight more easily. Muscles also become more toned body. Do exercise at least three times a week. If you do not adjust your body, do it gradually. First, do it for 30 minutes. When the body has to adjust, add time if the body into 60 minutes. Sports such as running, swimming, aerobics, and cycling is very effective to burn body fat. So the weight would fall faster than if you do not exercise. Not only that, if you exercise every day. That means you have to improve insulin resistance that will help decrease fat levels.
7. Not just enough with diet and exercise routine. Apparently, whether or not enough sleep time should also be considered. "Lack of sleep can affect hormone balance leptin and ghrelin that stimulate appetite," said Dr. Patrick Strollo, Director of the Sleep Medicine Center, University of Pittsburgh, USA.
8. Commitment
By the time you start a diet, be sure to keep the consistency. Remember, your struggle will pay off and not just a futile act. A focus on positive changes in your body and be really disciplined.
Lots of JV who do therapy for an ideal way of slimming the body, sometimes very few who follow the rules that match a physician or health. And too many people trapped in unhealthy dietary pattern. Besides damaging the body, it can actually increase body weight more than the previous. When in that condition, you must have a trick to it by you. That is, changing diets and lifestyles, and reduce some food. Not to forget, to add some sports movement in everyday life.
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