To lose weight, you don't have to starve yourself; you can't even go hungry. Losing weight in a healthy way requires you to have a commitment to stick to a set plan, as well as patience. Following guidelines for losing weight in a healthy way is also key to maintaining a healthy weight. Combine your weight loss plan with controlling your metabolism so you can reach your goals faster, and still lose weight in a healthy way.
Step
Part 1 of 4: Designing a Weight Loss Program
Step 1. Consult a doctor if you want to lose weight
Make sure you do need to lose weight, and now is the perfect time to do so. If you are pregnant, or have a medical condition, your body may need extra calories to stay healthy. So this is not a good time to lose weight.
If you have a medical condition such as diabetes, hypertension or cardiovascular problems, consult your doctor before embarking on a diet and exercise plan. Many factors should be discussed with your doctor, such as your current weight, age, and overall physical health so that you can safely start your diet and exercise plan
Step 2. Set realistic and reasonable goals
Losing weight by 0.2 to 0.9 kg in a week is still within a healthy range. Give yourself time to achieve the goals that have been set by losing a maximum of 0.9 kg in a week.
- You may be tempted to go on a fad diet (a strict diet that eliminates certain types of nutrients) because it claims to lose weight fast. However, the healthiest way to lose weight is to use a slow and steady method.
- While fad diets can make you lose weight quickly, they don't work in the long term, and when you stop taking them, you'll often gain more than your original weight.
Step 3. Include your daily calorie goal in your diet plan
You will lose weight if the calories you burn are greater than the calories consumed. Your doctor can help you determine the number of calories that you should consume each day according to your body, gender, age, and lifestyle.
Step 4. Perform calculations
By calculation, 0.45 kg equals approximately 3,500 calories. To lose 0.45 to 0.9 kg in a week, you will need to reduce your daily calorie intake by about 500 to 1000 calories, or increase your activity to burn a larger number of calories.
- For example, a moderately active woman who is 35 years old should consume approximately 2000 calories per day to maintain her current weight. This woman can lose weight if she only consumes 1400 to 1600 calories in a day.
- Some of the factors that determine daily calorie targets include gender, age, and level of physical activity. A number of medical conditions can also be a factor to consider.
Step 5. Don't set a daily calorie goal that's too low
It can even derail your efforts to lose weight. If you skip meals or consume very few calories, your body stores calories as fat instead of burning them.
Step 6. Make a design according to your likes and dislikes
You can process various weight loss plans in a healthy way that already exists for your needs and needs. Whether you're working on an existing diet plan or creating your own, make sure it's the right one for you. The plan must also be carried out in the long term, not just for a few months.
So that you can change your lifestyle to be healthier, you should use a new design that is not too difficult to live. Adjusting the way you eat and exercise is an important factor, but switching completely to foods you don't normally eat and doing exercises you don't like can derail your efforts in the long run
Step 7. Consider any weight loss plans you've worked on in the past
When creating a diet plan, include the things that bring success, and cross out the things that don't work well.
Step 8. Don't be too stiff
Add things you enjoy, and try to stay flexible when it comes to food choices and physical activity. Also, consider your own preferences in diet or ask a friend or group for support if you wish.
Step 9. Make a plan that fits your financial situation
Some diet programs require additional fees. These additional costs can be in the form of membership fees at the gym, joining certain groups, purchasing certain supplements or foods, or attending group meetings or regular meetings.
Step 10. Increase physical activity and incorporate this activity into your plan
Enter an activity you enjoy, such as cycling, walking, Zumba dancing, or yoga. Determine routine activities that you can do in the long term. An exercise routine that involves aerobic activity and muscle building is ideal, but you can make a great start by simply increasing your activity level.
Step 11. Set your activity goals
Do about 150 minutes or more of exercise each week of moderate physical activity, or engage in vigorous aerobic activity or exercise for 75 minutes or more. Do these activities evenly throughout the week.
Step 12. Recognize the difference between exercise and physical activity
Physical activity is the things you do every day, such as housework, walking, cleaning the yard, and running around the yard with your children, grandchildren, or pets. Exercise involves scheduled, structured, and repetitive activities that are performed on a regular basis.
However, you can also achieve your goals by adding some other physical activity (e.g. taking the stairs instead of the elevator, or walking instead of riding, etc.)
Step 13. Calculate your current BMI (body mass index) and your target BMI
Your doctor can help you find out what your BMI is. A healthy BMI range is between 18.5 to 25.
- The formula for calculating BMI is a bit confusing, but if you want to calculate BMI, just follow these steps. The BMI formula is weight (in kilograms) divided by height (in meters) squared.
- See the following example. For a person who is 1.67 m tall and weighs 74.25 kg, then that person's BMI is 26.7.
- From the example above, multiply the number 1.67 (body weight in kilograms) by the number itself (squared), so 1.67 x 1.67 = 2.78. Then divide the weight by the new number, so 74.25 2, 78 = 26, 7. So the person's BMI is 26, 7.
Step 14. Live your plan with full commitment
If you want to be successful at losing weight, you must be committed to sticking with your plan for the long term.
Step 15. Make a written contract for yourself
Some people find it helpful to write down the design. Write down why you want to lose weight, the plan itself, the amount of weight you want to lose, and the target date that must be met to reach the desired weight. Then sign the draft as if you were signing a contract.
Part 2 of 4: Creating a Food Guide
Step 1. Include all food groups in each meal, in your design
The five food groups include vegetables, fruits, whole grains, protein, and dairy. Half of your plate should contain green vegetables and fruit, while the other half should be filled with protein and whole grains. The best dairy products suitable for inclusion in the diet are nonfat (skimmed) and low-fat milk (containing less than 1% fat).
- Good sources of protein include beans, lean meats, and fish. Whole grains, beans, and eggs are also great sources of protein.
- Try to eat 3 servings of dairy products a day. Avoid cream cheese, cream, and butter.
- Choose mostly whole grain products made from whole grains. Some examples are whole wheat flour, brown rice, and oatmeal. Don't use packaged oatmeal, which often has added sugar.
- Vegetables and fruits contain fewer calories than other foods, and are excellent sources of nutrients, minerals, and vitamins. While fruit is a good choice, fruit is high in sugar and calories, so you should limit your daily intake to about 4 servings, or about 2 cups.
Step 2. Avoid empty calories
Dense fats and sugars increase the number of calories but no added nutrients in the food we eat. Some examples of foods that have empty calories include cakes, biscuits, pastries, ice cream, pizza, sports drinks, soda, fruit drinks, hot dogs, sausages, and bacon (bacon).
Step 3. Choose a healthy frozen dinner
Indeed, preparing food using fresh ingredients is the best and healthiest option. But not everyone has the time to cook meals from scratch according to a schedule. Frozen dinners have grown over time, and you can choose healthier foods in frozen form.
Follow these basic guidelines when choosing frozen foods. Choose foods that contain fish, lean meats, or poultry, vegetables, and whole grains. Aim to eat foods that contain 300 to 350 calories, 10 to 18 grams of total fat, no more than 4 grams of saturated fat, no more than 500 mg of sodium, 5 grams or more of fiber, 10 to 20 grams of protein, and approx. 10% of the recommended vitamins and minerals for daily consumption
Step 4. Include local and ethnic foods in your design
Many people like local and ethnic food as a way of life. Include local and ethnic but healthy foods that you enjoy in your weight loss plan.
Step 5. Drink lots of water
While drinking large amounts of water is an important part of some diets, some programs put less emphasis on the amount of water, and only emphasize the importance of drinking water because of its general health benefits. Some experts report that drinking water when hungry can make you feel full. This can prevent your stomach from sending signals to your brain that you need to eat.
Step 6. Avoid sugary drinks, energy drinks, sodas, and sports drinks
In addition to drinking plenty of water, include coffee and tea, without added sweeteners, as part of your plan. Limit intake of diet drinks, fruit juices, non-skimmed milk, and alcoholic beverages.
Part 3 of 4: Changing Your Lifestyle
Step 1. Get rid of your old eating habits
An emotional or indulgent way of eating will prevent you from eating nutritious foods. Think about healthy foods that you enjoy to replace unhealthy ones that just go along with comfort.
Look for healthy recipes to replace favorite foods so you feel less constrained
Step 2. Pay attention to how you physically feel about a food
Eating fried food may feel good right now, but it may not feel good on your body the next day.
Step 3. Eat slowly
Your stomach will start to feel full when you eat slowly. You can have a conversation with someone, or put a spoon and fork between bites, so that your stomach sends a signal to your brain that you are almost full.
Step 4. Read the label
Be aware of the foods you want to eat, and read the nutritional list on the packaging to make sure that you are eating the foods you have designed.
For marketing reasons, some product packaging can be misleading, so you should check the nutrition label
Step 5. Think about food from a different perspective
Some foods are definitely tastier than others. Control your desire to try new foods by removing the words "I can't eat them," and replace them with "I don't want to eat them." By changing the way you think about food, you can control the urge to choose foods that you don't normally eat on a regular basis.
Instead of talking about foods you can no longer eat, talk about all the foods you include in your plan such as vegetables, fruits, lean protein, etc. Changing your mindset from restricting foods to adding foods can make a big difference
Step 6. Practice healthy eating every day, and throughout the day
Eat breakfast, plan ahead so you know what to eat if you feel hungry, don't overeat which can happen when you eat while watching TV, and eat healthy foods first. Other routines that can be useful include eating smaller meals or snacks throughout the day instead of three large meals a day.
Step 7. Weigh yourself once a week
Scales can help adjust your design if needed, and keep you on track to reach your goals.
Step 8. Organize the kitchen so it can help you
Whatever looks in the wardrobe, or is easy to reach, may not always be the best choice. Provide fruit on the kitchen counter and sliced vegetables in the refrigerator. Easy access to healthy food options can help you avoid eating unhealthy snacks.
Step 9. Reduce temptation
Get rid of the ice cream and cake. Keeping tempting foods within easy reach can throw you off the hook.
Step 10. Use a smaller plate
Smaller plates can help control food portions, thereby reducing the number of calories you consume when you eat. Always use plates instead of boxes, bags, or cardboard.
You can divide the snacks in advance according to the portion (pre-portion) and place them in the kitchen so that you don't overeat from the container. Pre-portioned snacks can also be purchased at the grocery store
Step 11. Get enough sleep
People who get adequate sleep will burn up to 5% more calories at rest than those who don't get a good night's sleep. In addition, sleeping as needed will increase the amount of fat burned when compared to those who sleep less than 6 hours a night.
Step 12. Get back on the design track once you run into a hitch
Life does go on. Weddings, dinners together, snack parties, birthday parties, or spending the night with friends can affect drinks, meals, or calories that aren't in your plans.
- Think about what you could have done differently, and plan ahead so that you are prepared for such events in the future.
- Avoid the "all or nothing" mentality. Just because you messed up a design doesn't mean you can get out of hand and bulldoze whatever you want. When it happens, get up and don't be too hard on yourself.
Step 13. Ask for help
Discussing a weight loss plan with family and friends can help you stay focused on your goals. Who knows maybe there are friends who want to join you to lose weight. There is also a support group that can provide encouragement, as well as some personal tips about the struggles they are facing.
Sharing your goals can also keep you from being influenced by other people because they know that you are serious about losing weight
Part 4 of 4: Asking the Doctor for Help
Step 1. Take prescription medication for weight loss
Consult with your doctor to determine whether prescription drugs for weight loss are suitable for you or not. Recently the FDA (Food and Drug Administration / US food and drug regulatory agency) has approved several drugs that can help lose weight. The prescription medications you use will depend on the medications you are currently taking, the medical conditions you have, and the amount of weight you want to lose.
Step 2. Do not use over-the-counter products, unless approved by your doctor
Over-the-counter weight loss products have never been researched and tested whether or not they are as effective as prescription drugs. It is possible that your doctor will use over-the-counter medicines for you, but you should first consult with your doctor before trying this type of medicine.
Step 3. Consider surgery
For some people, the fastest and most effective way to lose weight is to have surgery. Only a doctor can properly evaluate your condition and determine whether this procedure is suitable for you or not.
- There are four procedures that are commonly performed to help you lose weight. This procedure is called bariatric surgery (bariatric surgery). The procedures provided will provide two main functions.
- These two functions include "restriction", which is to physically limit the amount of food the stomach can hold, and "malabsorption", which acts by shortening the small intestine to reduce the amount of calories and nutrients that can be absorbed by the body.
- The four commonly performed procedures are roux-en gastric dissection, adjustable laparoscopic gastric ligation, sleeve gastrectomy, and duodenal switch with biliopancreatic diversion.
Step 4. Talk to your doctor about the medicines you are taking
Maybe your doctor can help you, even if you don't realize it. In some cases, you may take drugs that make you gain weight or increase your appetite. By consulting with your doctor about your desire to lose weight, the doctor can change some medications, or adjust the dosage, so that you can achieve your goals.
Step 5. Discuss your exercise plan with your doctor
Depending on the amount of weight you want to lose, your medical conditions, and your age, your doctor can help you determine which exercise and activity options are safe for you. Health professionals, such as a registered doctor or dietitian, are a great source of information, guidance, and support for you.
Tips
- Reduce consumption of alcoholic beverages. Alcoholic beverages, including beer, are high in calories.
- Don't overdo it the first time you do the exercise. If you start gradually, you will tend to find it easier to enjoy exercise activities.
- Always keep vegetables near the refrigerator and fruits on the kitchen counter.
- Stop consuming sugary drinks. One glass of coke contains 8 to 10 teaspoons of sugar. Try drinking water, unsweetened coffee, or tea.
- Don't starve yourself. When calorie intake is drastically reduced, the body stores more calories as fat instead of burning them.
- Don't eat right before bed. Eating too late makes your body store the food in the form of body fat.
- Try not to eat at fast food restaurants. If you want fast food, choose a healthier menu. Now many restaurants that provide a wide selection of salads and fruits.
- Don't be fooled by products that claim to be "low fat," "less sugar," "diet," and "low calories." Read the nutritional content listed on the packaging to see for yourself the sugar, fat, and carbohydrates contained in it.
- Weight loss in a healthy way will happen at a steady pace. Remember that your goal is to make changes permanently, not instantaneous.
- Involve the whole family in healthy eating habits and lifestyle changes. This is a healthy choice for everyone.
- Don't make a complete change right away! Consume 1 healthy food among other foods. Then increase to 2 meals, then start eating all healthy foods, so your body doesn't get shocked! Make changes gradually.
