How To Lose Weight In A Healthy Way

Diet and exercise control are fundamental to lose weight in a healthy way. While many women try various fat burners, there are still women who prefer to lose weight naturally. Rapid weight loss is not only burdensome to the body, but can also induce a variety of adverse effects such as anorexia nervosa, anemia, and abnormal menstruation. The trick is to lose weight “slowly” and to maintain an ideal body weight in the long run.

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Tips for Natural Weight Loss

Meal points for healthy weight loss

1. Eat meals on a regular basis. If you skip breakfast as a habit, there will be a gap between meals and as a result, more food will be added to your next meal. Skipping breakfast or eating too much for dinner to make up for it is a habit of getting fat easily. Therefore, make it a habit to have a good breakfast, lunch, and a light supper.

2. Eat slowly and chew well. The feeling of fullness is controlled by the satiety center in the brain. The satiety center works by the sugar that is sent into the brain and suppresses appetite. This satiety center begins to work about 20 to 30 minutes after the start of a meal. Eating slowly increases the sugar in the blood that is sent to the brain before the stomach becomes full, so you don’t overeat. If you eat fast without chewing well, you will end up eating more than you need because your diet will progress before the satiety center works. Also, by eating slowly and chewing well, food is efficiently digested and absorbed in the body. Therefore, take 20 minutes at a minimum to eat slowly. The use of chopsticks, a small spoon, or eating while drinking tea will help you take your time in consuming a meal.

3. More quality food than the quantity of food. To improve your health, you need to eat a nutritionally balanced diet. The amount of nutrients that humans need each day is fixed, so it is not good for the body to lack any of them. Eating an extremely unbalanced diet, such as vegetables only or fruits only, can cause adverse effects such as physical discomfort and the development of illness. Eating a well-balanced diet helps your body not want more extra food and naturally suppresses your appetite. In addition, metabolism becomes active and fat does not accumulate easily.

4. Light seasoning, Light taste, better nutrition. The light taste is gentle to the body. Strongly seasoned side dishes tend can cause high blood pressure and heart disease. Cooking with light seasoning is a healthy way to eat.

Points of exercise for healthy weight loss

1. Aerobic exercise. Aerobic exercise is an exercise in which fat is easily burned as energy. This includes walking, jogging, swimming, and biking. As you exercise longer, the triglycerides in adipose tissue break down and the free fatty acids are used as the main source of energy to consume fat. These exercises do not consume fat unless they are continued for 20 minutes or more, but it is becoming clear that exercise is effective even for a short period of time. It doesn’t matter if it’s chopped into 5 or 10 minutes, so start where you can fit your lifestyle.

2. Strength training. It is more effective to use not only aerobic exercise but also strength training. By consuming fat as energy by aerobic exercise and building muscle by strength training, it changes to the reason that it is easy to consume energy (because it is hard to accumulate fat and it is hard to gain weight). Body fat percentage and muscle mass do not change overnight, but continuous training will definitely change your body. By adding strength training such as abdominal muscles, push-ups, and dumbbell exercises, you can achieve a well-balanced exercise and improve the efficiency of fat consumption. The first thing to do is to get into the habit, so let’s work hard little by little without giving up.

3. Feel the joy and comfort of exercise. It will take some time for the effects of exercise to appear. It is important to feel the joy and comfort of moving your body, rather than just asking for results, saying that you will not lose weight easily. By continuing, your body will surely change. Look for small changes in yourself. Also, be careful if you feel pain while exercising. Pain is a warning signal that your body emits. It is dangerous to continue exercising in a painful manner. If you experience pain, take a break and try something else, or talk to your doctor or exercise instructor.

Finally, apart from consuming proper meals and exercise, it is important to manage stress. Take time for yourself. Music, travel, etc. are effective ways in relieving stress. A well-balanced diet and moderate exercise can also help reduce stress. Regardless of your approach, stress management is important to control the body’s serotonin level. With these tips, you can achieve the ideal weight for a better lifestyle.