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5 Tips to Weight loss Gently

When talking about weight loss programs, almost everyone will want to be able to lose weight as quickly as possible. However, almost all experts agree that slowly or gradually losing weight is the best step. Not only in achieving the ideal body weight, but also maintaining it.

The weight that has dropped dramatically can indeed feel proud. However, this will potentially create a yoyo effect. It will be easier to gain weight if you are a little "negligent" looking after it.

Suggested by the United States Centers for Disease Control and Prevention (CDC), gradually lose weight. Weight loss of 1 kg per week will be easier to maintain than a drastic weight loss. Take extra time to change your daily intake while increasing physical activity.

"Patience is the key when you make this change. If you want to lose weight fast, it will return (up) quickly, "said Pat Barone, a health coach from Wisconsin, United States (US) to USNews, who lost more than 40 kg slowly and managed to maintain it since 18 years ago.




Pat stressed that to lose weight requires a short time. It's worth the wait, because weight loss can be maintained for a very long time.

There are several ways to lose weight slowly and effectively to make your weight more stable:

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1. Don't damage macronutrients

Your body needs carbohydrates, fat and protein. Unfortunately, many types of diets are very limiting, and even eliminate these three essential nutrients. Usually, reducing or cutting carbohydrate or fat intake actually causes weight to tend to rise rapidly again.

Try a more gradual approach and don't make your meal time boring. Reduce the consumption of bread and cakes that make you full but not nutritious, multiply carbohydrate intake from foods such as whole grains, then combine it with nuts and fruits. In addition, focus on consuming healthy fats that can be obtained from avocados, salmon, and tuna.

2. Do it gradually

Changing your diet is not the only thing you need to do. Regular exercise, which is also carried out in stages, starting with a low intensity up to high, is also needed.

"I saw people trying to run when they were overweight. This is very bad for your joints. Start by walking so you will get strength, "suggested Pat.

On the other hand, if you are confused about the type of effective exercise that suits your body profile, it is better to consult a fitness professional so that the results are optimal.

3. Respect the social aspects of eating activities

Often many people set very strict rules for themselves about what they will eat and obey these rules at home. However, many of them also "stumbled" while hanging out with friends. They forget all the rules made. If this happens often, this will not only destroy the diet you have designed while eating outside, but also when at home.

Try to be more flexible, for example striving for 80-90 percent of dietary rules, which are also adapted to the surrounding social conditions.

"Because what is important is that you do 80 to 90 percent of your planned diet. It's a matter of adjustment, like when you are traveling or there are friends who celebrate birthdays. Eating a piece of cake with your friends is nothing wrong, "said Andy Bellatti, a dietitian from the US.

4. Eat according to gestures

According to Dr. Steven Heymsfield, director of the Metabolism & Body Composition Laboratory at the Pennington Biomedical Research Center, USA, is not wise to cut calories drastically overnight. Your body will quickly adapt to this drastic calorie restriction and slow down your metabolism, so you will actually burn fewer calories than before.

Not only that, you are also advised not to consume the same number of calories every day. There are days when you are busier and more comfortable, so you need more energy than food. When you are not very active, fewer calories are burned and there are not many needs.

5. Don't be shy to ask for professional help

Experts say that in losing weight you should be accompanied or monitored by a nutritionist, sports instructor, or professional. Thus your weight loss can be gradual and consistent.

They can help you identify obstacles when a weight loss program takes place and will nonstop spur you!

Drastically losing weight as offered by various diet pills or advertising slimming methods is tempting. However, try thinking long term. Efforts to lose weight slowly will have a better impact on the health of the body.





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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