Many people go on a diet by eating as little as possible, in order to trim the number of calories consumed. However, the way this diet very agonizing and difficult to do in a long time. Because sooner or later, you will give in to hunger and thus eat in excess.
Losing weight is not just a matter of enabling the body more unsightly. The body is too fat or obesity can increase the risk of various diseases, such as high blood pressure, diabetes, heart disease, stroke, and cancer.
How to lose weight by holding the desire to eat is not effective. When you eat too little, the body will experience a shortage of nutrients, and sometimes also a lack of fluids. The condition can make you limp, even pain. In addition, the way this is precisely the wrong diet makes the body more calorie-saving the backup in the form of fat, so that the weight does not go down.
Healthy ways to lose weight
In order to attempt to lose weight more effectively and not even make you fall sick, do the correct weight loss and health, that is by:
1. Healthy diet
Who says you have to suffer hunger while dieting? Some studies reveal that how often you eat in a day did not affect body weight. The key is to reduce your intake of calories from food. And this does not necessarily mean reducing the amount or portion of food consumed.
To reduce your caloric intake, you need to limit your consumption of foods containing high calories. Among these are the fast food (pizza, burgers), fried foods (French fries, fried chicken, chips), processed meats (sausages, corned beef, salami), and various sweet drinks.
The diet, thus you should not starve. Because at the time of the famine, you likely will choose high-calorie food and eating in portions much as impingement. Stay tuned to the frequency of eating three times a day, but reduce the portions.
So you are not hungry, quickly expand the types of foods that contain protein. And replace some food sajian with vegetables and fruits.
2. Sports
Surely a healthy diet should be balanced with exercise. Often people who wish to lose weight doing excessive exercise, in order to quickly thin. However, this will make the body starve because it ran out of energy, and finally even triggering a lot to eat after a workout. So, how heavy and how long an effective exercise to lose weight?
Based on studies, an exercise of medium intensity with a total of 150-250 hours per week effective in losing weight. This means that it is recommended doing sports for at least 25-30 minutes per day if you want your weight down.
As long as you keep a routine exercise each week, the weight loss kegiatan will be effective. If you don't have time to exercise each day, you can do it three times a week, but of course the duration for each time the sport 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 materials that are believed to aid in weight loss are:
3. Lotus leaf extract
Lotus leaf extract is believed may help prevent obesity and increase fat metabolism, thereby helping lose weight. In a study, known as the lotus leaf extract reduces blood sugar levels, cholesterol, and triglycerides in the blood.
4. L-carnitine
L-carnitine is an amino acid produced naturally in the body. Its function is to support the fat metabolism and energy production, by way of helping cells burn fat into energy.
Studies show that obesity sufferers who consumed supplements of L-carnitine for a few weeks experience weight loss on average 1.3 kg. However, further research is needed to prove its effectiveness in the long term.
5. Conjugated linoleic acid (CLA)
Conjugated linoleic acid (CLA), or also called linoleic acid, naturally found in meat animals. Although included in the Group of saturated fat, linoleic acid can increase fat burning and reduce hoarding fat. However, its effectiveness remains to be researched further.
Generally, supplements for weight loss are not intended for children, pregnant women, and nursing mothers. In addition, if you have certain medical conditions, should consult with a physician before consuming any supplements.
The effort to lose weight should not make you suffer, let alone to sacrifice health. First, do a healthy diet and exercise regularly to reach an ideal weight. If you are interested in using weight loss supplements, be sure to take an appropriate dose listed on the packaging.
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