How to Diet safe weight loss without any health care

You want to have the ideal body weight. However, you have to be smart to make the strategy for a healthy diet plan to run seamlessly without barriers. Instead of weight loss, the number on the scales will instead burst dramatically if the wrong strategy. The wrong diet can also harm the health of your body! So, what is the way to lose healthy weight?

Diets not only for weight loss

Diet is often interpreted as weight loss efforts by reducing the feeding portion and limiting the type of food. That's why many who assume diet only need to be lived by those overweight people who want to be thin. In fact, this kind of dietary understanding is less precise.

Diet in the sense is actually not merely aimed at losing weight. "Diet" is a word of absorption from the English that literally means "food that is commonly eaten". The word "diet" itself is rooted in ancient Greek meaning "way of life".

Thus, it can mean the original meaning of the diet is a dietary habit that becomes a lifestyle. So if you are used to eating sweet foods, you can say you undergo a high-sugar diet. For those of you who are accustomed to eating a lot of fruit and vegetable, you are having a high fiber diet.

Diet in the meaning of the pure can also be interpreted as a nutritious eating pattern to achieve many different purposes, depending on each individual. There are dieting indeed to lose weight, raise weight, maintain health, restore health after illness, or manage certain health conditions.

Looking at the definition of diet that is so broad and diverse, then we can now straighten out the ancient assumption that diets can only be lived by obese people. Every person of all circles and ranges of age, men, women, infants, children, adolescents, adults, until the elderly can have a diet. Just that, you need to know how to diet healthy.

A healthy and balanced diet helps each organ work more efficiently. If the nutrients in the body are not well-fulfilled, the body's metabolism will decrease so that you become more easily sick and drastically change in weight.

Healthy diet rules for weight loss

If your main goal does lose weight, there are a few things to be aware of before starting a diet plan. Relax, diet to trim the weight is not as hard as you imagine, Kok!

If you apply the healthy rule below, it's not just the ideal weight that you can get. In the long run, a healthy diet will help you avoid being avoided from a variety of chronic diseases.

1. Choose the right food

If you are accustomed to eating fatty, oily, salty, or sweet foods, you should start slowly exchanging your meal with a healthier one. Yes! Choosing the right type of food plays an important role to ensure the success of your diet.

The choice of food that can support your healthy diet plan among them is vegetable and fresh fruit, lean red and white meat, fish, nuts and seeds, milk and low-fat dairy products, and food resistant starch rich.

The way this healthy diet can be done by avoiding fatty foods and containing high sugar. Also, avoid food packaging and fried foods as it will only foil your healthy diet.

2. Adjust the portions

All food is needed, you just have to arrange the portions well. A healthy Diet does not necessarily cut the portion of your meal to a minimum. The key you have to eat is according to calorie needs per day. Remember, keeping calorie intake is important so that all body functions can continue to run optimally.

How to calculate daily calorie requirement when dieting? There is actually no definite rule about the calculations. The Total calorie needs of each person varies. But if you're planning to lose weight, ideally you only need to reduce 500 calories per day. With this reduction, you can lose 0.5-1 kg of bodyweight per week.

To apply a healthy diet, always keep in mind that you have to meet all necessary nutrients in the body in one serving meal. Make sure there is a source of carbohydrates (staple foods), side proteins (animal or vegetable), healthy fats, fiber, as well as vitamins and minerals from a vegetable side dish. Don't forget to slip a bowl of fruit as a snack between meals.

Always pay attention to your meal portion. Ideally, divide your plates into 4 parts. A quarter for your meat or protein source, another quarter for carbohydrates, and the last two quarters for green and colorful vegetables. Remember, avoid fatty heavy foods or high-sugar foods at dinner to keep your weight well controlled.

More detail you can adjust to the principle of balanced nutrition, by referring to the image above.  If you still have trouble, you should consult with a trusted nutritionist.

3. Create a regular meal schedule

Many have assumed that the diet will yield faster results if we spend time eating. Some choose not to have breakfast, no lunch, or no dinner. But it is actually a diet like this wrong.

Every meal time is important to you. Eating time will make you easy to starve, blood sugar is drastic heaving, and the more stress that all of you participate disrupt your healthy diet plan.

It is not what to eat 3 times a day provided by noting the rule of the portion above. If you want to reduce the portion of the meal, you can divide the 3 big meals into 6 meals throughout the day with a smaller portion.

The key, avoid high fat and high calorie foods. Make sure you always have breakfast with a high protein and fiber food to keep it full until noon.

4. Reduce sugar and salt

Well besides arranging the portion of the menu, you also have to wiser limit consumption of salt, sugar, trans fats, and oil, yes! Many people often underestimate the way a healthy diet is. Whereas, reducing portions of sugar, salt, oil, and fats is one of the key healthy diet success that also guarantees your health in the long run.

Foods high in sugar, salt, oil, and fat are also high in calories so bad for the body. Remember, high-calorie foods are the beginning of various health problems, from gaining weight, diabetes, hypertension, high cholesterol, to heart disease. As a step to reduce sugar, you can replace sugar or pure sugar with a low calorie sweetener. Alternative sweeteners tend to be safer for your blood sugar levels.

4. Make exercise as a necessity

Exercise is the easiest healthy diet way for you to do. Arranging a portion of the meal alone will not succeed in losing weight if it is not accompanied by regular exercise. The reason is, your body still needs to burn out the extra calories that enter the body, while also forming muscles. If it weren't with sports, in what way else can body fat be eliminated?

So start to get used to regular exercise at least 30 minutes each day. To start, you can take a leisurely stroll or jog for 30 minutes in the area of the house.  From now on make exercise as a necessity, no longer an obligation.