7 Weight Loss Tips – If you want to lose body fat, then the energy (calories) you get from food must be less than the energy you need to perform basic body functions.
To achieve this, you should reduce your calorie intake or increase physical activity, maintain a stable energy intake or, preferably, combine food control and exercise.
7 tips to lose weight
1. Set realistic goals first! Unexpected lose 10 pounds in a month. A satisfactory weight loss is about 2-5 kg per month, although this is related and depends on the individual body.
2. Try to reduce food portions. In recent years, the portion size has increased a lot, so we consume more food. Use classic dishes because “modern” dishes are larger in diameter, so they need a larger amount of food to look fuller.
3. Limit snacking continuously, because that way you will lose control of your consumption. Try to make frequent and small meals, every 3 hours, to suppress your hunger. In addition, ideally you should eat 3 main meals and 2 snacks. Of course snack should not exceed 150 calories. Good options include fruits and vegetables, low-fat yogurt and milk, and unsalted nuts.
4. Try to have foods rich in fiber, such as fruits, vegetables and whole grains, in at least 3 main meals, i.e. include lunch and dinner with salad and include whole grains no sugar or oats or some fruit. In addition, fiber provides a feeling of fullness faster.
5. Make sure you consume enough lean protein, as this helps maintain muscle mass. So make sure that at least 3 main meals include protein foods. Good sources of lean protein are poultry, fish and seafood, lean dairy products, and legumes.
6. Limit drinking alcohol, soft drinks with sugarjuices, fruit drinks as well as coffee with a lot of sugar or syrups or whipped cream.
7. The main factor contributing to weight loss is increased physical activity. Find an activity that you love, such as swimming, and make sure you include it in your schedule at least 3-4 times a week.
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