The market for weight loss products is filled with diet products that claim to help you lose weight fast. Drinks, snacks, and pills marketed as appetite suppressants and weight loss programs are now ubiquitous. Unfortunately, the desire to lose weight often causes people to forget that it is most beneficial to the body when done in a safe and healthy way. Weight loss will also last longer if it is obtained from lifestyle changes over a long period of time.
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Method 1 of 5: Assessing Eating Habits and Lifestyle
Step 1. Record the food you eat in a food journal
When starting a new diet or eating pattern, it's helpful to keep track of your eating habits and lifestyle because you'll know what changes to make. Keep a record of the food and drinks you eat and when you eat them.
- Buy a journal or download the journal app on your phone. Record as many days as you can. Ideally, the days recorded are weekdays and weekends. Compared to weekdays, many people eat a little differently on weekends.
- Don't just write down the food you eat. Also note how often you eat out and any patterns that emerge. For example, while working late, do you eat at a fast food restaurant or make your own dinner at home?
- Also note the aspects that could be improved or changed. For example, do you choose the healthiest ingredients for your meals or snacks? Do you eat a lot of frozen and processed foods or home cooked foods?
Step 2. Measure your portion sizes
Overeating and in large portions (even if the food is healthy) can lead to excess calorie intake and weight gain. Keep track of the portion sizes of meals and snacks consumed so you know whether to reduce or maintain those portion sizes.
- Reducing food portion sizes can be a simple way to reduce your calorie intake a little and help you lose weight.
- Compare the portion sizes of your meals throughout the day with the recommended standards. For example, a serving of fruit is one small whole fruit, a serving of vegetables is 150 grams, a serving of whole grains is 30 grams, a serving of low-fat protein is 85 grams, a serving of milk and yogurt is 240 ml, and one serving of yogurt. a serving of cheese is 55 grams.
- Many supermarkets sell specially sized tupperware to help you control your portions without wasting a lot of effort.
- Consider purchasing a measuring cup or food scale to help you accurately record portion sizes.
- Food portion sizes can be another indicator that can be noted in your food journal.
Step 3. Pay attention to the number of calories of food you consume
Monitoring your daily calorie intake will also give you another perspective on your diet. By knowing the number of calories you usually eat, you can know what foods to reduce to help you lose weight.
- Safe weight loss, about 0.5-1 kg per week, requires you to cut about 500 calories each day.
- Trimming more than 500 calories per day or consuming less than 1200 calories per day is not safe for health and can make the weight loss effect not last long.
- While it may appear that you will lose weight more quickly, reducing and burning calories can have negative long-term effects on your health and can lead to weight gain in the long run.
- Although weight loss and a healthy diet are not just about calories, you still have to know whether the amount of calorie intake consumed is sufficient for your body and lifestyle or not.
- Burning additional calories through exercise is important. However, also make sure that you are not underfed while exercising.
- Recognize calorie counting limits. Not all calories are created equal, and calorie estimates on food labels can also be wrong. Careful calorie counting also increases the stress hormone cortisol, which can lead to hunger and weight gain.
Step 4. Record the desire or emotion that triggers you to eat
The reason about 75% of people overeat is emotion. You need to be aware of what emotions trigger you to eat and how those emotions specifically affect your eating habits and lifestyle.
- Take note of the relationship between food and your mood. For example, you may notice that when you are stressed, you are more likely to eat salty, high-fat snacks. Try to rate your mood on a scale of 1-10 each time you start writing a journal.
- Also think about the hardest times in staying away from snacks or junk food. Is it the middle of the night when you sit and watch TV? Do you feel hungry while driving? By knowing these weak points, you will be able to plan ways to change your eating habits.
Step 5. Choose a balanced diet plan
Diet products that are suitable for safe and healthy weight loss can also be purchased. These products can be useful because many programs offer very detailed plans, recipes, and support.
- Choose a diet program that doesn't focus on eliminating many types of food or food altogether.
- Look for a diet program that focuses on monitoring portion sizes, eating a balanced diet and incorporating regular physical activity into it.
- Examples of programs that offer safe weight loss are: a diet based on the Mediterranean style of eating; the DASH diet (great for people suffering from high blood pressure); a diet high in protein and sufficient carbohydrates; or a diet that focuses on balanced meals and portion sizes.
Step 6. See a doctor or nutritionist
Before starting a diet, try to consult a doctor or nutritionist. Your doctor or nutritionist may give you additional directions or alternative recommendations that are more appropriate for your health.
- Talk to a general practitioner. For additional help, the doctor may refer you to a local nutritionist.
- A registered dietitian is a dietitian who can provide you with a more effective diet for weight loss. A dietitian can provide a tailored meal plan that fits your lifestyle and that will help you lose weight. Visits should also be done regularly so that the weight loss process can be accounted for.
- In the United States, local nutritionists can be found by pressing the orange button that says "Find an Expert" at the top of the EatRight website.
Method 2 of 5: Designing a Menu for Weight Loss
Step 1. Write down a menu
Menus with balanced nutrition and controlled portions and calories are important for weight loss. Make the menu with the help of a doctor or nutritionist. Or, look for books or diet menus on the internet that you can follow.
- Take a moment and write down your ideas for all the meals and snacks. This is so that you don't have to be confused about the food to be consumed and can eat healthier.
- When designing your menu, make sure that you include each food group each day and follow proper portion sizes.
- Consider the amount of food that can be made quickly during the week. Also plan ways to include easy-to-make and nutritious meals in that time frame. By making a plan, you can prevent the urge to buy unhealthy foods.
- Always carry extra healthy snacks with you so you don't have to eat unhealthy foods. Preparation is very important because we never know when to be away from home.
- Also include foods that can be frozen into your plan. Make a meal with a double portion of what is needed. Freeze half the food to eat later or to eat at lunch time.
Step 2. Prepare healthy food supplies
Healthy food and cooking will be easier to eat if your kitchen is full of foods that support your diet. Take time to shop each week and stock up on a variety of your favorite healthy foods.
- A well-stocked pan can make a healthy eating lifestyle easier. Most of these foods can be stored for a long time on the shelf. Try to stock up on the following quick and healthy foods: canned beans, canned vegetables without added salt, canned tuna or chicken, whole grains (such as quinoa, 100% whole wheat pasta, or brown rice), jams beans, and soups that are low in calories and low in sodium.
- Another area to fill in is the refrigerator. Food stored in the refrigerator will also last longer. Try stocking up on foodstuffs such as: frozen vegetables (without sauces or condiments), frozen fruits, frozen grains (such as brown rice or quinoa), low-calorie frozen foods (to eat when busy), and frozen protein (fish or fish). chicken).
- Also fill your refrigerator every week with fresh foods such as fruits, vegetables, dairy products (such as low-fat milk, yogurt, and cheese), low-fat protein (chicken, fish, pork, or low-fat beef).).
- If you're busy and don't have time or don't like to cook, consider buying pre-cooked or pre-cooked groceries. Purchase the following ingredients: washed/chopped vegetables (such as specially packaged lettuce or chickpeas), sliced apples, grilled chicken breasts or hard-boiled eggs.
Step 3. Prepare new recipes
If healthy cooking is new to you or your commonly used recipes need updating, it's a good idea to look for new, healthy ones. This is so that the food consumed is varied and you are not bored with the diet.
- Try preparing a new recipe or two each week. You don't need to completely change your routine; Trying a few new things each week can help you come up with new recipe ideas.
- Purchase cookbooks adapted to healthy, weight-loss or low-calorie meals.
- Look for recipes that are easy to modify and will help you on your diet on the internet. Several sites provide information on healthy food recipes and low-calorie food substitutes.
Step 4. Eat healthy snacks
Eating healthy snacks is an effective way to get additional nutrition and help you lose weight. You have to eat when you are hungry. However, instead of cookies or chips, eat healthy snacks like nuts or oranges.
- Snacks can also have a negative impact on weight loss. Before eating it, think first whether the snack is really important or not. Low-calorie snacks can be a great choice before or after a workout if you're feeling really hungry and you have more than two hours left until your next meal. To keep your metabolism up and keep you feeling full, you should eat every 3-4 hours; several small meals or three normal meals and snacks in between.
- In general, snacks should have 100-200 calories (depending on your activity level). In addition to high nutrition, food ingredients such as fruits, vegetables, and low-fat protein will also help control calories.
- Healthy snacks are: carrots and hummus, celery and peanut butter, apples, or fruit and Greek yogurt.
- If you're going to be eating in front of the TV or some other distraction, prepare a portion of pre-prepared snacks (depending on how hungry you are). That way, you won't accidentally overeat while watching the show.
Step 5. Don't overeat the foods/snacks you like
Having your favorite food or snack every now and then is also okay even when you're losing weight. Just make sure that this is not done too often.
- Reduce consumption of these foods / snacks slowly. If you are used to consuming it regularly, try to reduce its consumption to once a week, once every two weeks or once a month.
- If you plan to eat them, make sure that you control the number of servings. This will limit the number of calories.
- Neutralize high-calorie foods with longer exercise sessions. All the calories won't be burned, but it will help keep the weight from coming back up.
Method 3 of 5: Doing Physical Activity to Lose Weight
Step 1. Do aerobic exercise regularly
Aim to do it for 150 minutes or 2.5 hours of moderate-intensity activity each week. Aerobic exercise that is done regularly every day will help you lose weight.
- Some sports that include aerobic activity are walking, jogging, swimming, cycling, or mountain climbing.
- Exercise is an activity that supports weight loss. However, exercise alone is not enough and does not always lead to weight loss. Exercise will go a long way in maintaining your weight loss in the long run.
- If you use a cardio machine (such as a treadmill or elliptical), be aware of its calorie-burning feature as these machines are often inaccurate. Think of exercise as a weight loss advocate and not the cause.
Step 2. Do stamina training every week
Weight lifting or stamina training is another important part of your exercise routine. Instead, do stamina training for 2 times every week.
Stamina training includes activities such as: weight lifting, pilates or isometric exercises such as push-ups or sit-ups
Step 3. Find a partner to exercise with
Starting an exercise plan can be difficult to do, especially if you are doing it alone. Exercising with friends or colleagues can be a great motivator to keep you working out every week.
- Invite a friend, family member, or coworker to exercise with you.
- Take some coworkers for a short walk during your lunch break.
- Take a friend on a "date" and chat every week. Plan a workout at the gym or go for a walk so you can work out while chatting with the friend.
Step 4. Try different types of exercise
Make your exercise routine fun and interesting by doing different sports. It can also help prevent overexercising or overusing certain muscles.
- If you don't like working out at the gym, try a dance class or team sport. You will be more active in doing the sport if you like it.
- Try doing outdoor activities such as hiking, kayaking, or biking.
- Remember that exercise doesn't have to be vigorous for it to be effective. Taking a walk or cycling is also a sport. Any movement is beneficial in aiding weight control and is important for muscle maintenance.
Method 4 of 5: Recording Progress
Step 1. Weigh yourself every week
In any diet or weight loss plan, it is important to keep track of your weight. Regular weighing will show your progress over time and can help motivate you. It can also show how effective your lifestyle changes are.
- Ideally, weighing is done once or twice a week. Weighing done every day will not show significant changes. Daily fluctuations in weight (either up or down) are normal and may not be as accurate as weekly weighing.
- Buy a scale for your home so you can measure changes in your weight at home.
- Regular weighing has also been shown to help prevent weight gain.
- Do the weighing at the same time each week and wear the same clothes (or naked).
- Remember that the weight shown by the scale will not show the overall change. This is because weight doesn't differentiate between fat and muscle, and doesn't tell you about your heart health or stamina. If you burn fat while building muscle, your weight probably won't change. But instead of giving up, consider a non-weight-related goal like the number of laps you can do while swimming at a time.
Step 2. Write down your target
Goal writing can be useful in any type of change, especially in weight loss. By knowing the long-term goals, you can be motivated and curious about the progress achieved.
- Make specific targets. Make sure that the target is time-bound, specific, and realistic. Remember, drastic weight loss is unrealistic and most likely not safe or healthy.
- Set small goals before long-term goals. For example, if you want to lose 10 kg in 5 months, set a target that you must lose 2 kg in the first month of the program.
- Set goals beyond weight loss. Write down goals for things to do or stop when you lose weight. For example, you may be able to walk for 5 km without stopping.
Step 3. Check your progress again
As you go on a weight loss program, it's always a good idea to check your progress. Checkups every month or two can help you adjust your diet, exercise or behavior to help continue that progress.
If your weight loss slows or stops, take a break and re-examine your lifestyle. Review your food journal and log how often you've exercised over the past few days. If you notice any areas that were forgotten or decreased in frequency, try increasing them again
Method 5 of 5: Avoiding Unsafe and Unhealthy Diets
Step 1. Consult with relevant parties
When researching a diet plan or product, consult with your doctor and ask as many questions as you can. By knowing a lot of related information, you can choose the best and safest diet. Leading diet programs and agency employees will be able to answer questions about their safety, benefits and costs. Ask questions like:
- Do I have to buy special foods or supplements?
- What type of certificate or weight loss experience does the diet employee or founder have?
- How many kilos of weight should be lost?
- Can the program also help me maintain weight loss?
- Can you show me any studies on its long term effectiveness?
Step 2. Avoid using drinks, pills, or other diet aids
These items can help you lose weight temporarily. However, your goal should be to initiate lifestyle changes that incorporate the consumption of healthy foods in them.
- Many pills and other over-the-counter diet pills are not registered under BPOM control. Always consult a doctor before taking over-the-counter medications or supplements.
- Remember, dieting can only help you lose weight as long as you stick to the plan. If the diet stops, the weight will slowly come back up if you don't continue to do the right habits. Therefore, focus your goals on long-term healthy lifestyle changes.
Step 3. Avoid cleansing or detox programs
The body does not need to be "cleaned" or "detoxified" because this is the job of the kidneys and liver.
- Avoid diets that require you to fast for long periods or drink "cleansing fluids." The body needs a certain amount of energy to function properly. This energy can be obtained from healthy foods.
- Never starve yourself to try to lose weight. Hunger is your body's way of telling you that it needs something.
Tips
- Do not give up. To be successful, you must have a strong will and actually carry out the plan.
- Don't shop when you're hungry. Eat a healthy snack and drink a glass of water before going shopping. Find and stock up on healthy snacks that you enjoy, such as fresh fruit, raw vegetables, low-fat yogurt, or cottage cheese. Avoid processed foods. Packaged foods are usually full of fat, sugar, and salt. Before eating it, first understand the content of the food.
- Also measure your body once a month to assess the effect of weight loss on the body.
- Add stamina training to your workout plan to build muscle. If aerobic exercise (such as walking) helps burn calories, anaerobic exercise (or increase stamina) can help increase your metabolism.
- Try to walk every day. Walking is a great exercise for weight loss. The phases can also be controlled according to your wishes. If you do it with friends, you can motivate and support one another.
- Drink plenty of water: about 2 liters of water per day. Drink a glass of water about 20 minutes before dinner to help make you feel full.
- Add an extra vegetable or two that you don't usually eat at dinner. To make your diet interesting and exciting, try new recipes with unusual ingredients.
- Use up leftovers so you don't have to add more. Chew food slowly too. That way, you won't overeat because your body and brain will feel full at the same time.
- Tell family and friends that you are trying to lose weight. They will support and encourage you.
Warning
- There is not any a safe way to lose weight fast (eg 0.5-1 kg per week). You should aim for lifestyle changes that allow you to eat healthier and do the exercise you enjoy according to your doctor's recommendations.
- Always consult with your doctor before embarking on a weight loss program to ensure that the plan is safe and suitable for you. Also make sure that this diet plan will not affect your body condition or illness.
