12 Healthier Ways in which you can lose weight

Having an ideal body weight is a dream for many people. Unfortunately, losing weight is not as easy as turning the palm of your hand. Moreover, most people are tempted to lose weight instantly. 

Losing weight drastically in a short time can be a source of pride. However, this will potentially give rise to a yo-yo effect, where weight will also increase more easily. 

The United States CDC recommends losing weight gradually. People who experience gradual and stable weight loss (around 0.4 kilograms per week) will find it easier to maintain their weight. 

So, how do you lose weight in a healthy way? Let’s find out tips for losing weight in a healthy way through the following review. 

1. Don’t Skip Breakfast

Most people think that skipping breakfast can make the body thinner faster. In fact, this is something that is not quite right. 

According to the Indonesian Ministry of Health, breakfast is very important to increase energy, so that the body can carry out activities and feel full for longer. It is recommended to choose a breakfast menu that is healthy and contains lots of nutrients, such as fruit, vegetables, eggs and milk.

2. Avoid limiting macronutrients

Basically, the body needs carbohydrates, fat and protein. However, most people who go on a weight loss diet actually limit or even eliminate these three nutrients. 

Reducing or cutting off carbohydrate and fat intake, can actually cause weight to tend to rise again quickly. Instead of limiting your macronutrient intake, try increasing your carbohydrate intake from foods, such as whole grains and combining them with nuts and fruit.

3. Consume foods high in protein

A healthy way to lose weight can be by eating foods high in protein. The reason is that this food can reduce appetite and increase fat burning. In fact, this food can also increase feelings of fullness. 

A research done and published by Advances in Nutrition suggests that while we are losing weight, eating foods that have high protein content can aid us in maintaining metabolism and muscle mass. So, make sure to include high-protein foods in your daily life. These high protein foods can be eggs, nuts, meat, tofu as well as dairy products.

4. Sleep for enough time

If having a healthy body and maintaining your weight is your main goal, then don’t be negligent in getting enough sleep. If you are sleeping less than 7 hours every night, you are at risk of having many diseases of which number one is obesity.

And also not sleeping for enough time can cause changes in hunger hormones and as a result, your appetite and cravings will increase. Therefore, it is recommended to sleep at least 7 hours per night.

5. Eat More Fat

It turns out that eating more fat can prevent weight gain. However, try to consume healthy, non-trans fats. 

The reason is, increasing intake of trans fats or fats which are often found in fried foods, is often associated with long-term weight gain.

To be healthier, you can consume fat obtained from avocado, salmon and tuna. Not only that also try to consume more foods high in healthy fats such as olive oil, coconut oil, nuts and seeds.

6. Avoid sweet drinks

Try replacing sugary drinks with healthier options, such as water. This is the easiest way to promote long-term weight loss. 

Sweet drinks often contain calories that can increase hunger and excess belly fat.

7. Fulfill Fiber Needs

The soluble fiber found in plant foods can help the body feel full longer. For this reason, you can consume more fiber foods to reduce weight gain. 

Foods that can be consumed include fruit, vegetables, whole grains and nuts. 

8. Regular Exercise

Apart from maintaining your diet, weight loss can also be helped by exercising regularly. One type of exercise that can be done is cardio. 

Adding cardio to your daily routine is the most effective way to increase fat burning and weight loss. This exercise can also train the heart and lungs. 

Apart from that, you can also do strength training, for example lifting weights. Doing strength training can help increase the number of calories burned by the body at rest. 

To get the benefits of exercise, you certainly need to do it regularly, according to your respective age and capacity.

Unfortunately, many people still don’t know how many times a week they should exercise. Is it every day, every 2 days, 3 days, or just once a week?

In fact, the frequency of exercise can be adjusted to your age:

1. Age 3-5 Years

Children who go to preschool i-e those who aged 3-5 years can remain active every day without imposing any time limits or their activity level can be decided as per the abilities of the child.

To maximize growth and development, children must be taught to remain physically active.

We as parents can arrange healthy and fun activities for them so that they remain occupied and be active all the time.

Examples of physical activities that can be done together, such as playing hide and seek, chasing, or other activities that use tools such as seesaws, swings, or other play equipment.

2. Age 6-17 Years

Next category is children aged 6-17 years. Is there any recommended exercise or play time for them? Yes, of course. However, this depends on the type of sport being done.

Children falling in this category are always advised to do a minimum of 60 minutes of any kind of physical activity every day. 

There are three types of exercise recommended, namely aerobic (exercise that stimulates the heart’s work), exercise that strengthens muscles, and exercise that strengthens bones.

Here are the details: 

  • Children falling in this category can do aerobics once a week.
  • They can also do running and jumping but it is recommended to do it at least 3 times a week.
  • Doing push-ups or climbing that falls under muscle strengthening can be done 2-3 times a week.

3. Age 18-64 (Adults) Years

For those aged 18 to 64 years, there are two types of exercise that are recommended, namely aerobics and exercise to strengthen muscles.

In principle, exercise is done to avoid comorbid diseases such as diabetes, heart disease, or other health problems.

There is a motto that is very important for those of you who are in this age group, namely ” Move more and sit less ” meaning move more and sit less.

So, how many times should you exercise a week? I will advise you to exercise at least 150-160 minutes every week or to be more clear you can exercise for 30 minutes daily, at least 5 times a week. Not much, right?

Apart from that, you also need to pay attention to the intensity of exercise, namely moderate intensity and high intensity, or a combination of both.

Moderate Intensity Exercise

Walking briskly comes under moderate intensity exercises. You can walk briskly for 30 minutes every day, at least 5 times a week. In addition to this, I will recommend doing muscle strengthening exercises at least 2 times every week.

High Intensity Sports

If you opt for high intensity sport, go for running or jogging for 75 minutes at least once a week and also do exercises that are for muscle-strengthening twice or thrice a week.

Combination

If you can combine both, you can do so 2 times a week and also include muscle strengthening exercises at least 2 times a week.

4. Age 65 and over

Seniors aged 65 years and over are still advised to actively exercise. The recommended exercise is light-moderate intensity exercise.

Exercise that can be done is walking for at least 150 minutes every week or 30 minutes every day 5 times a week.

Apart from that, it is also necessary to add other physical activities such as standing on one leg to improve balance.

The question here is how many times you must exercise a week? It turns out the answer depends on your age and capacity. 

To be more enthusiastic, invite your friends or other family members to exercise together. Also vary the types of exercise to prevent boredom. 

9. Add Probiotics

Probiotics are good as well as essential bacteria in our body that help our digestive system in better working. The good news is, you can increase your probiotic intake through food. The goal is to increase fat burning and support weight management. 

Foods that can increase probiotics in our body include natto, tempeh, and Kimchi, etc.  

10. Intermittent Fasting

A most hyped-up and known fasting pattern for losing weight is intermittent fasting. To do this, you can fast for 16 hours, then eat within 8 hours. 

If you manage to do it correctly for about 12-13 weeks, you can achieve amazing weight loss results by reducing body fat up to 5-6 kgs. 

However, this type of fasting is not suitable for everyone. Therefore, it is recommended to consult a doctor first before doing it, OK!

11. Avoid consuming processed foods

According to Johns Hopkins Medicine, it’s a good idea to avoid consuming processed foods. 

Ingredients in packaged foods and snacks often contain large amounts of trans fats, added sugars, and added salt. These three ingredients can make it difficult to lose weight.

12. Ask for Professional Help

To lose weight in a healthier way, it is a good idea to be accompanied by a nutritionist. Professionals can help identify obstacles when you undertake a weight loss program. 

That way, weight loss can occur gradually and of course consistently.