Rules for a healthy diet to lose weight

Rules for a healthy diet to lose weight
If our main destination is to lose weight, there are a number of things that are ignored before starting a diet plan. Relax, a diet to cut weight is not as difficult as we imagine, really!

If you realize the healthy rules below, not only the ideal weight you can get. In the long run, a healthy diet will help you avoid many chronic diseases.

1. Choose the right foodsabout nutrition myths
If you are accustomed to eating fatty, greasy, salty, or sweet foods, try to slowly exchange your meal with healthier ones. Yes! The choice of the right type of food plays an urgent role to ensure the success of your diet.

Food choices that can support our healthy diet plan include fresh fruits and vegetables, lean red and white meat, fish, nuts and seeds, milk and low-fat dairy products, and foods rich in resistant starch.

How to do this healthy diet you can do by avoiding fatty foods that contain high sugar. In addition, also avoid packaged foods and fried foods because such foods will only frustrate our healthy diet.

2. Arrange portions
once a meal (source: 2014 Balanced Nutrition Guidelines)
All food is still needed by the body, we just need to arrange the portions properly. A healthy diet does not mean you have to cut your food portions to a minimum. The key is you have to eat according to your calorie requirements per day. Remember, guarding calorie intake is still important so that all the benefits of the body can continue to run optimally.

What is the technique for calculating daily calorie requirements when dieting? Actually there are no definite rules about the calculation. The total calorie requirements of each person is different. But if you are planning to lose weight, ideally you only need to minimize 500 calories each day. With this reduction, you can lose 0.5-1 kg of body weight per week.

To realize a healthy diet, remember it is not uncommon that you fill all the nutrients your body needs in one meal. Make sure there are sources of carbohydrates (staple foods), protein side dishes (animal or vegetable), healthy fats, fiber, and vitamins and minerals from vegetable side dishes. Do not not have time to slip a bowl of fruit as a snack one meal.

Always consider your eating portions. Ideally, divide our plates into 4 parts. A quarter of your meat or protein source, a quarter more for carbohydrates, and the last two-quarters for green and colorful vegetables. Remember, avoid fatty foods that are heavy or high-sugar foods at dinner so that our weight remains well controlled.

In more detail you can adjust it to the principle of balanced nutrition, by referring to the picture above. If you still have difficulty, try to consult further with trusted nutrition experienced.

3. Create a regular eating scheduleMany think that dieting will produce results faster if we miss the time to eat. Some choose not to eat breakfast, not lunch, or not to eat dinner. But actually this dietary technique is wrong.

Every meal period is important to you. Skipping meals will actually make you easily starve, blood sugar fluctuate dramatically, and the more stress that all contribute to messing up your healthy diet plan.

It's okay to eat 3 times a day as long as taking into account the rules of the portion above. If you really want to reduce the size of the meal, you can divide 3 large meals into 6 meals throughout the day with smaller portions.

The key, avoid foods high in fat and high in calories. Make sure you don't eat breakfast often with foods high in protein and fiber so you can stay full until noon.

4. Reduce sugar food salt that has endometriosis
In addition to arranging the portion of the menu, you also have to be more sensible to limit consumption of salt, sugar, trans fat, and oil, yes! Many people often underestimate this healthy diet technique. In fact, minimizing the portion of sugar, salt, oil, and fat is one of the keys to the success of a healthy diet that also guarantees our health in the long run.

Foods high in sugar, salt, oil, and fat are also high in calories to the point of being bad for the body. Remember, high-calorie foods are the beginning of many health problems, from weight escalation, diabetes, hypertension, high cholesterol, to heart disease.

The Indonesian Ministry of Health recommends that you limit the amount of sugar, salt, and fat with the principle of G4G1L5 to make it easier to remember. The guide is 4 tbsp sugar per day, 1 teaspoon salt per day, and 5 tablespoons of fat per day.

As a step towards reducing sugar, you can convert granulated sugar or pure sugar with low-calorie sweeteners. Sweetener choices tend to be safer for your blood sugar levels.

4. Make exercise asstretching gymnastics needs
Exercise is the easiest healthy diet for us to do. Adjusting the portion of eating alone will not succeed in losing weight if not accompanied by regular exercise. The reason is, our bodies still need to burn the extra calories that enter the body, while also forming muscle. If not by exercise, with what technique can body fat be removed?

So, start to cultivate yourself for regular exercise for at least 30 minutes every day. Well, to start, you can really take a leisurely walk or jog for about 30 minutes at the location of the house. From now on make sports a necessity, no longer an obligation.

5. Stay away from bad habitsof physical change after quitting smoking
In addition to managing your eating patterns and regular exercise, your diet plan will work better if you adopt a healthy lifestyle as a whole. What are the good life patterns?

There are many ways you can do. For example, sleeping 7-8 hours a night, as much as possible avoiding overtime and staying up late. Then, avoid consuming alcohol and not smoking. These things will help your healthy diet go easy.
Good luck evryone..