If you want to reduce weight, up to half a kilogram per week is recommended for healthy weights are eliminated. Dietary changes suddenly to lose weight rapidly risky get you experiencing health problems. Unhealthy endeavor also did not allow the sustainable lifestyle changes aimed at keeping the stability of ideal body weight in the long term.
Up to half a kilogram per week is the amount of the recommended weight loss. Half a kilogram of fat contains approximately 3,500 calories. Then to reduce half a kilogram per week, you need to burn at least 3,500 calories per week or 500 calories per day.
Fast weight loss tends not to last long. In addition, the person who removes the weight quickly will be at risk of experiencing health problems include:
1. Lack of nutrition
The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal amount to function properly. But when you want to lose weight immediately, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats, but your body needs all the elements to keep the body healthy and not susceptible to disease.
2. Body limp and easily tired
Generally, people who want to lose weight fast will eat fewer servings or even force myself not to eat. These conditions make the body lack of calories so easy to limp and exhausted. The person’s productivity will decrease.
3. Damage to muscle tissue
Diets that are done with extreme and fast do not burn fat, but instead burn the muscles of the body so that muscle tissue becomes damaged.
4. Weight gain quickly rise again
A fast diet does not provide an opportunity to train the body to burn calories in large quantities. In fact, to achieve results that can last long, it takes lifestyle changes gradually and thoroughly, ranging from exercise to setting diet. Fast diet makes the food you consume does not burn to the fullest so that body weight back up.
5. Other body disorders
Some of the diseases that can attack due to rapid diet side effects include headache, constipation, hair loss, and irregular menstruation.
Quick diet that is continuously able to elicit serious disease risk, among others:
1. Electrolyte imbalance in the body.
2. Gallstone: occurred in 1-2 of 10 people who have lost large amounts of weight in a few months.
3. A common mistake done when on a Diet
The following are some common habits in diet fast that can harm your health:
1. Underestimate content snacks
Have you ever noticed approximately how many calories are contained in two pieces of fried foods, make a bag of potatoes, and a piece of cake? The total amount could exceed the calories you should be consuming. Check out the nutrition label on food packaging can help you estimate the number of calories consumed.
2. Skipping main meals
Research proves that people who regularly eat morning, noon, and night is more able to maintain ideal body weight. Breakfast containing enough fiber and protein can keep you feeling full until lunch time. But skipped the main food makes you tend to eat a lot of snacks in between meals.
3. Drinking drinks that are too many calories
People who fast diet tend to avoid high-calorie foods. Instead, they consume more sugary drinks. Whereas the number of calories in certain drinks such as coffee with cream and soda drinks actually do not lose much compared to food. In addition, these drinks will actually make the stomach feel hungry so that in the end you need to eat more.
4. Absolutely no eating snacks
Eating a high-calorie snack food indeed at risk make the diet failed. But it turns out that if a snack that’s kind of healthy and low-calorie thus getting people away from hunger and better able to maintain ideal body weight. Protein-rich snacks such as almonds can keep the body’s metabolism remain to work optimally.
5. Weigh the body every day
If the weight of your body down in a matter of days, it will most likely being down is the water content in the body. But not fat. Rather than take the weight every day, try to focus on more long-term goals such as a target of eliminating half pounds in time 1-2 weekend.
6. Less consuming mineral water
Most people thought that the consumption of mineral water makes the body into fat. But the most important element is the mineral water in calorie burning. Consumption of a minimum of eight glasses per day will increase your metabolic rate.
7. Set unrealistic targets
In addition to frustrating because the desire is not reached, the target to lose weight up to 5 pounds a week can make you intend doing any ways, including unhealthy ways to achieve it. Stress because the target is not achieved precisely can trigger you to eat more of it.
Basically a healthy diet is about managing eating patterns, including choosing the types of foods that should be consumed. A healthy diet is when all of the nutrients your body needs can be met. A few simple steps which can be a guide, among others:
1. Actively moving.
For starters, you don’t need to exercise regularly to stay feeling fit. Do something that you like so that these activities can be done over and over again like playing futsal with his work or biking with your family. Schedule a sports body in the morning before the start of activity is a great way for those of you who feel it difficult to take the time as well. Try to exercise at least 2-3 hours per week.
2. Set a healthy target each week.
Small and simple targets are important as a step toward sustainable lifestyle change. In addition, setting a realistic target on a regular basis and successfully fulfilling it will make you feel positive. If you like to eat fried foods every day, target to not consume them within a week. Instead, consume a healthy distraction like dried fruit.
3. Select the food prepared in a certain way.
Better consuming foods that are processed by means of steamed or boiled than fried in hot oil. The food is steamed or boiled in the not too long to have a more complete nutritional content than fried foods. Meanwhile, fried foods contain calories and saturated fat.
4. Reduce food packaging.
Limit consumption of food in packaging, fast food, and fried foods. This type of food group contains lots of calories, preservatives and salt.
5. Rearrange the contents of your plate.
Fill one-third of the food on the plate with lean meats, fish, or poultry. Try to multiply the portion of fruits, vegetables, and nuts. Choose a healthy source of carbohydrates such as brown rice or potatoes. Eat less sweet fruits like apples, tomatoes and avocados.
The following simple habits can bring great benefits if done consistently and in the long term:
1. Expand vegetable consumption so you feel full longer.
2. Avoid buying or save high-calorie snacks at home.
3. Consuming mineral water with sufficient and regular.
4. Don’t skip meals.
5. Eat calmly while sitting at the dinner table and not while working.
6. Discipline your sports time.