Losing weight is not an easy matter. Those who have already tried it certainly know the difficulty of achieving this goal. But of course we can learn from those who succeed. Well, here are some ways that those who succeed, which we can also imitate. This method is interesting because it is done by most people who have limited time, but a big appetite, just like us.
1.* Replace sweet drinks or soda with water
This method sounds simple but it turns out to be effective. Many people don't realize how much calories and sugar are found in soft drinks and sweet drinks. Even what we usually drink everyday is sweet tea, coffee and fruit juice. Carbonated drinks usually have a high sugar content. For example, a can of cola contains 39 grams of sugar - more than 36 grams maximum recommended per day. It also contains 140 calories. Drinking a can a day, is the same as adding nearly 1,000 calories a week. In addition, too many sweet drinks are also harmful to health. A study published in the Journal of Nutrition found that people who drank sweet drinks had 10 percent more visceral fat. This fat is dangerous because it is around the organs of the body and is at risk of causing diabetes and heart disease.
2.* Preparing your own food
These tips sound simple, but can prevent us from taking unhealthy foods. Imagine before lunch, when the stomach feels hungry, we will be more easily tempted to order high-calorie foods such as nasi padang in large portions than gado-gado isn't it? But if we have prepared lunch or brought ourselves from home, we are more likely not to be tempted to snack. Besides being cleaner, food from home is generally also healthier because we can choose ingredients that are better for the body. A study in the United Kingdom found that people who ate home food more than five times a week, 28 percent less likely to be overweight, than those who only ate three or less home-cooked food. Well, so that the goal of losing weight is achieved, prepare foods that contain lots of fiber, balanced protein, and enough carbohydrates and fats.
3.* Fasting
Limiting hours of eating or fasting is an effective way to lose weight. This method was popularized by Deddy Corbuzier through OCD. The point is to only eat within a certain period. For example, from 9 am to 2 pm Outside, it only drinks water. In fact, periodic fasting is an effective way to lose weight, according to a study from the University of Illinois in Chicago.
In the experiment, on "fasting days" volunteers were asked to eat only 25 percent of the calories they used to take in a day. On another day, they can eat 125 percent of daily calories. So if we usually eat up to 2000 calories per day, when we fast we only eat 500 calories. Then the next day ate 2500 calories. As a result, those who manage a diet like this, experience significant weight loss. The way to fast can be adjusted to the habits of each person. We for example can take fast days 2 or 3 days a week. The time is according to activity. For example, only eat in the morning, or can choose only during the day. But for the record, not everyone is suitable or resistant in this way. So it's good to consult a doctor or try slowly beforehand.
4.* More moves
Most of us become lazy people moving. All day sitting in the office. Stand only to the toilet and drink. Meals are served by orders that reach the table. Coming home from work, most just sit watching TV and then sleep. This habit can certainly be changed. Try taking public transportation such as a train or bus when you go to the office so we can walk. Get used to using the stairs instead of the elevator, try to stand and walk around every 30 minutes sitting. In addition, provide time to exercise according to your preference. You can jog, bike, swim, or if time is limited, try high intensity exercise.
5.* Include vegetables and fruit in the menu
Many of us turned out to eat less fruits and vegetables. Most of the menus we eat are rice, side dishes in the form of fried foods, and a little vegetables. Though we are advised to eat fruit at least 1.5-2 bowls per day and vegetables at least 2-3 bowls per day. To be more successful, fill a plate with lots of vegetables every meal, so there is little room for rice. Also replace the snack with fruit to make it healthier. Fruits and vegetables also contain more fiber that keeps us from getting hungry quickly, while also helping digestion to run more smoothly.