10 ways to lose weight without a torturous diet

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health

How to lose weight is not easy. But there are many reasons why ideal body weight is beneficial for health and happiness.

10 Ways To Lose Weight Without A Torturous Diet
Image source: fribec/Question 1

Ideal body weight according to the body mass index (BMI) provides many benefits, both in terms of physical health and quality of life. An ideal body weight also makes us more confident in the end.

For some overweight people, achieving ideal body weight will definitely be difficult. But you can try some of the following natural and healthy ways to lose weight.

How To Lose Weight Healthily
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Losing weight can make it easier for you to move and do activities you enjoy. So, how do you lose weight naturally and healthily? Check out the discussion below.

1. Check your BMI

Before losing weight, you should check your BMI first. This stage will provide you with information about whether your weight and nutrition are ideal or not.

If you are overweight, you need to lose 5-10% of your initial body weight. BMI serves as a reference for the diet plan that you will implement to make it more measurable and more ideal.

2. Don't skip breakfast

How to lose weight can start by not skipping breakfast. Breakfast provides the necessary energy throughout the day and helps control excessive hunger during the day.

To maintain ideal body weight, breakfast must be adequate and nutritious. The ideal portion is 30-39 grams of protein. Also add a source of complex carbohydrates, such as whole wheat bread or brown rice.

3. Arrange a suitable diet

Losing weight does not mean not eating all day, but rather eating in moderation and with nutrition. You can eat 3-5 times depending on the recommended daily calorie count.

Overeating can cause weight gain. That's why a good way to lose weight is to eat small, nutritious portions and often so that the body stays active.

4. Meet mineral needs

The human body contains 60% water. That's why drinking water regularly, about 2 liters a day, can keep the body hydrated and functioning well.

Eating minerals can also aid in the body's fat burning process. This means that adequate intake of minerals is also one way to maintain a healthy body.

5. Increase your intake of vegetables and fruits

The next way to lose weight is to eat more vegetables and fruits. Vegetables and fruits are generally low in calories and rich in fibre. Fiber helps you feel full longer, so you tend to eat less.

Some vegetables and fruits, such as broccoli and apples, can increase your metabolism. A higher metabolism helps your body burn more calories.

6. Increase your fiber intake

Fiber helps you feel full longer, so you tend to eat less. When you eat high-fiber foods, your stomach expands and sends signals to the brain that you are full.

High-fiber foods are also generally low in calories. For example, oatmeal contains 105 calories per 100 grams, while white rice contains 130 calories per 100 grams.

7. Support with exercises

Not only diet, the best way to lose weight is to exercise. Exercising helps burn calories. The more calories you burn, the easier it will be for you to lose weight.

Exercise helps build muscle mass. Muscle burns more calories than fat, so the more muscle mass you have, the more calories you burn.

8. Avoid stress eating

Did you know that when stressed, the body secretes the hormone cortisol. Cortisol can increase appetite and fat storage, especially around the stomach.

Avoiding stress can help lower cortisol levels and reduce its effects on appetite and fat storage. Maintain your mental health so you can be more aware of your food choices.

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10 Ways To Lose Weight Without A Torturous Diet

9. Eat more slowly

How to lose weight can be done by slowing down the eating process. When you eat more slowly, you give your body time to digest the food and send satiety signals to the brain.

This can help you stop eating before you feel full and overeat. Nutrient absorption also improves if you give yourself time to chew your food.

10. Adjust your sleep pattern

Good sleep pattern is one way to lose weight. During sleep, your body secretes leptin, which suppresses hunger, and ghrelin, which increases hunger.

Lack of sleep can reduce leptin levels and increase ghrelin levels, making it easier to feel hungry and overeat. Aside from that, lack of sleep can also lower your mood and motivate you to exercise and eat healthy foods.

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10 Ways To Lose Weight Without A Torturous Diet

Losing weight is not easy, but you can get many benefits. If you want to lose weight, consult a doctor or nutritionist to get a diet program that suits your health condition.


source:

Healthline. Want to lose weight quickly? These science-backed tips can help you lose weight sustainably. https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible

Siloam. 10 nutritional tips for safe and healthy weight loss. https://www.siloamhospitals.com/information-siloam/article/diet-untuk-menurukkan- Berat-badan

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