3 Ways to Slimming the Body Without Inviting the Disease

TRIBUNBATAM.id, HEALTHY - Today, there are many methods that are predicted to be effective for weight loss, from taking supplements to holding hunger for a certain period of time.

However, most of these methods are not supported by medical evidence so it is not uncommon to just starve us.

First of all, keep in mind that the main principle of losing weight is to maintain calorie intake. The number of calories that come from food and drinks must be less than the total calories we burn. 

However, whatever method of slimming you choose, be sure not to cut too many calories in at once.

This will only make you slim because of malnutrition and damage the overall metabolism of the body. 

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Weight must go down gradually. Ideally, you can only lose a maximum of 1 kg per week provided you don't take slimming drugs that promise rapid weight loss.

According to the United States Academy of Nutrition and Diet, weight loss that is too drastic makes us lose muscle mass, bone, and water in the body, not fat.

Weight loss that is too drastic will also make your weight go back up drastically as well.

After understanding the rules above, here's how to naturally slim down the body recommended by health experts. 

Avoid consumption of sugar and starchy foods

This is the most important part of the diet. Avoiding the consumption of sugars and starchy foods can rarely make us feel hungry so we will consume fewer calories.

We also will not burden the body to burn more calories to become slim.

Another function of avoiding these two substances is to reduce insulin levels. Excess insulin can make the kidneys diligently throw sodium and water into the body so we look fat because most of the water. 

Consumption of protein

You may already understand that one way to slim down is to consume lots of vegetables and fruit.

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However, don't forget to also include protein in the daily diet of 20-50 grams per day to meet nutritional needs.

Protein can be obtained from animal meat, fish and other seafood (salmon, shrimp, shellfish, etc.), as well as whole eggs.

Consumption of protein can increase the body's metabolism so that it can burn 80-100 calories more than usual. 

Eating lots of protein is also referred to as an effective way of slimming because it can reduce appetite by up to 60 percent.

In addition, consumption of protein can reduce the desire to snack at night because it makes you full longer, so we will cut calorie needs to 441 calories per day.

Meanwhile, although we generally want to reduce fat, still include foods that contain good fats in the menu. Good sources of fat include olive oil, coconut oil, and others. 

Exercise three times in a week

How to slimming a healthy body is not complete without exercising. You can do whatever sport you like, but experts recommend doing weight lifting besides cardio.

With this exercise, the body will burn more calories while preventing the body's metabolism from slowing down, as is the effect that usually occurs in people who have recently lost weight.

Weight lifting usually has to be done in a fitness center, even with the help of a trainer if we are not familiar with this sport. But actually we can do it with our own body weights, such as push ups, planks, lunge, or squats. 

Then don't forget other types of exercise, such as cardio which consists of walking, jogging, running, cycling, or swimming. 

There are other tips for slimming the body in terms of psychological, for example, use a small plate when eating as a step to reduce portions of food.

We also should not rush to eat food because it takes 20 minutes for the stomach to send signals to the brain that they are full. (*) 

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