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Healthy Diet Tips Through Food and Sports

Want to have an ideal body weight? It's okay if you want to get it by diet. But be careful, you must be smart to choose the right diet. Instead of losing weight, your scales actually jumped dramatically. There are even some extreme diets that cause health problems, you know. Well, that's why, you have to undergo a healthy natural diet so that your weight loss and health are not compromised.

Then, how to do a natural healthy diet to lose weight without endangering health? See the full guide in this article.

How to eat a healthy natural diet without endangering health

Basically, being overweight results from too many calories entering the body. While the calories expended are not comparable to those that enter, so the calories accumulate and turn into fat. In the end fat is what makes your stomach distended and the size of your thighs and arms increases.

A healthy diet is not a diet that makes you sick, but a diet that improves your health. Therefore, if you want to lose weight, it's good to know what foods are good for consumption and which are not. You also need to balance it by doing sports that can increase your body's metabolism. Follow the following diet tips to get the ideal body weight but stay healthy.

Diet Tips 1: Healthy Food for a Healthy Diet

To perform its functions properly, the body needs complete nutrition, namely carbohydrates, proteins, fats, minerals, vitamins, and fiber. No need to bother looking for expensive food that is hard to find everywhere. Many food ingredients that we often encounter, store nutrients and natural fibers that are abundant. Want to know what food is meant?


Some good carbohydrate sources for the body are grains, wheat, vegetables, fruit, and nuts. Wheat also contains vitamins and minerals that are good for the body. Choosing the right carbohydrates can help your body digest food more slowly, so you will feel full longer. Carbohydrates also keep sugar levels balanced.


Yogurt is good for consumption when running a diet program, because it has a combination of calcium from milk and bioactive components that can increase the fat burning process and slow down fat buildup. Eat yogurt that is low in fat and without sugar so that the benefits are more maximal.

In addition to yogurt, eggs can make you full longer because they contain high protein. You can make eggs as part of the breakfast menu so you can feel full longer until lunch time. A source of protein that is equally important is the marine food (seafood) of lean meat and nuts.

Not only that, maybe you've heard that consuming oatmeal can help a diet program. Yes, oatmeal can help reduce weight because it contains protein and fiber that can make you full longer. You can make it as one of the breakfast menus mixed with yogurt, without sugar or with fruit.


Unsaturated fats are a good type of fat for you to add to your healthy food choices. This type of fat can help reduce inflammation and become one of the sources of fatty acids and calories the body needs when exercising. Some sources of unsaturated fats are avocados, nuts, seeds, olives, and olive oil.

Vegetables and fruits

Vegetables and fruits contain lots of fiber and vitamins. Some types of fruit are good for diets such as apples, bananas, oranges, mangoes, and strawberries. Vegetables that are good for the diet include potatoes, spinach, carrots, broccoli, and cauliflower. Whatever the choice of vegetables and fruits, consuming various types and variations of vegetables and fruits will bring maximum benefits to your healthy diet.

Foods that you can consume during the diet are not limited to the above foods. Remember to eat foods that contain a complete and balanced combination of nutrients for a healthy diet.

Also, drink enough water because it can help your digestion run well. Drinking water can help your body's metabolism run well and burn more calories.

Diet Tips 2: Balance a Healthy Diet with Sports

After paying attention to what you consume, continue to do sports. As we age, the ability of digestive muscles can decrease. The body's metabolism will also slow down and cause the stomach to become distended. Regular exercise can burn calories and strengthen weakened muscles.

Regular exercise can help maintain health, fitness, and reduce the risk of various types of diseases. Not only that, doing it routinely can also improve balance and range of movement, strengthen bones, protect joints, and prevent senility.

The following are some of the sports you can do:

On foot

Walking makes bones stronger, keeps blood pressure stable, makes mood better, and maintains cholesterol levels. Walking also keeps you from various risks of diseases, such as heart disease. Walking is also proven to be able to improve memory.


Did you know that swimming is good for joint pain and is recommended for people with arthritis, because this exercise makes you able to support the body's weight that is lighter than when not in the water. Swimming also improves your mood and mental state.

Tai chi

Activities that combine movement and relaxation are often called meditation in motion. Tai chi is good for body and mind and is available in various levels of difficulty. This exercise may be more common in the elderly, because it is easy to do and the benefits for body balance as you get older.

Strength training

Lifting weights is one example of strength training you can do. Lifting weights can be started from a light to heavy burden, and adjusted to the limits of your ability based on recommendations from the doctor. This exercise will keep the muscles strong and help in the process of burning calories. If muscles are not trained and used, then their strength will continue to decrease with time.

Kegel Gymnastics

Kegel exercises help strengthen the pelvic floor muscles that support your bladder. Strong pelvic floor muscles play a role in reducing the risk of developing a condition called urinary incontinence, which is reduced control for urination or accidental urination.

Whatever the choice of sport, it is best to go through a sport that suits your hobbies and personal interests. In addition to burning calories and good for the body, the exercise that is carried out according to a hobby is also certainly going to make the mood more happy.

Diet Tips 3: Healthy Lifestyle

The next healthy diet tip is to lead a healthy lifestyle because it can help reduce your weight. Some steps you can take, including:

Avoid alcoholic drinks

Reduce or even stop consuming alcoholic drinks altogether because they contain high enough calories. Eating alcoholic beverages especially in large quantities can make weight gain.

Don't eat fast food

Avoid fast food or unhealthy snacks, such as potato chips, candy, chocolate, and sweet drinks. You can replace it with healthy snacks, such as fruits or yogurt, which can help with a diet program.

Regulate diet

Manage your diet and give your body nutrition, such as vitamins, minerals, proteins and other nutrients that the body needs.

If you are on an unhealthy diet, instead of getting the desired body, you can actually get diabetes, high blood pressure, cancer, cardiovascular disease, and also get fat.

If you want to lose weight or just want to shape and feel fit, managing your diet, exercising regularly and changing your lifestyle need to be done. If you have certain health conditions, consult your doctor to get healthy diet tips that are suitable and suitable for your condition.



1. Mikstas, C. WebMD (2016). High-Protein Diet for Weight Loss.

2. Kilroy, S. & Pletcher, P. Healthline (2016). Eating the Right Foods for Exercise.

3. Harvard Health Publishing, Harvard Medical School. 5 of the Best Exercise You Can Ever Do.

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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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