Sudden changes in diet to lose weight quickly risk making you experience health problems. Unhealthy endeavor also doesnt allow a sustainable lifestyle changes that aim to maintain a stable healthy weight in the long term.
Half to one kilogram per week is the amount of weight loss is recommended. Half a kilogram of fat contains about 3,500 calories. So to reduce half kilogram per week, you need to burn at least 3,500 calories per week, or 500 calories per day.
Quick Diet Risk
Fast weight loss tend not to last long. In addition, the person who removes the weight quickly will be at risk of experiencing health problems:
Body weakness and fatigue
Generally, people who want to lose weight quickly be eaten in smaller portions or even force to not to eat. These conditions makes the body lacks calories so easy to limp and tired. The productivity of the person would be decreased.
Less nutrients
The body requires carbohydrates, vitamins, minerals, fats, and proteins in the ideal number in order to function properly. But when you want the weight right down, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fats. In fact, your body needs all the elements to keep the body healthy and not prone to diseases.
Weight quickly climbed back
Fast diet doesnt give you the opportunity to train the body to burn large amounts of calories. Whereas to achieve results that can last a long time, the necessary lifestyle changes gradually and thoroughly, ranging from sports to dietary adjustments. Fast diet makes the food you eat doesnt burn to the maximum so that the body weight back up.
Breakdown of muscle
Diet is done with extreme fast and doesnt burn fat, but burning body muscles so that muscle tissue becomes damaged.
Other body disorders
Some diseases that can attack as fast diet side effects include headache, constipation , hair loss , and menstrual irregular.
Serious diseases that may occur
Diet quickly performed continuously be at risk of serious illness brings, among others:
Gallstones : occurs in 1-2 of the 10 people who lost weight in large quantities in a few months.
Electrolyte imbalance in the body.
Dehydration .
A common mistake when on a Diet
The following are some common habits in diet fast that can harm your health:
Skipping main meals
Research proves that people who regularly eat morning, noon, and night is more able to maintain ideal body weight. Breakfast containing enough fibre and protein can keep you feeling full until lunch time. But skipped the main food makes you tend to eat a lot of snacks in between meals.
Underestimate the content of snack food
Have you ever noticed approximately how many calories are contained in two pieces of fried foods, a bag of potatoes, and a piece of cake? The total amount could exceed the calories you should be consuming. Check out the nutrition label on food packaging can help you estimate the number of calories consumed.
Didnt eat snacks
Eating a high-calorie snack food indeed at risk make the diet failed. But it turns out that if a snack that's kind of healthy and low-calorie thus getting people away from the sense of hunger and better able to maintain ideal body weight. snacks such as almonds can keep the body's metabolism remain to work optimally.
Drank a drink too many calories
People doing fast diet tend to avoid the consumption of high-calorie foods. Instead, they are consuming more of the sweet drink. Whereas a certain number of calories in beverages like coffee with cream and soda is actually not losing much compared to food. In addition, these drinks will make the stomach feel hungry so that in the end you need to eat more.
Less consuming mineral water
Most people thought that the consumption of mineral water makes the body into fat. But the most important element is the mineral water in calorie burning. Consumption of at least eight glasses per day it will increase the rate of metabolism.
Weighed every day
If the weight of your body down in a matter of days, it will most likely being down is the water content in the body. But not fat. Rather than take the weight every day, try to focus on more long-term goals such as eliminating a half kilogram target within 1-2 weeks.
Set unrealistic targets
In addition to frustrating because the desire is not reached, the target to lose weight up to 5 pounds a week can make you intend doing any ways, including unhealthy ways to achieve it. Stress because the target is not achieved precisely can trigger you to eat more of it.
How To Healthy Diet
Basically a healthy diet is about managing eating patterns, including choosing the types of foods that should be consumed. A healthy diet is when all of the nutrients your body needs can be met.
A few simple steps which can be a guide:
Specify a healthy target every week.
Targets small and modest value is important as a step towards a sustainable lifestyle changes. In addition, setting realistic targets are routinely and successfully fulfilled it will make you feel positive. For example, if you like eating fried foods every day, targeted to not eat them within a week. Instead, Instead, eat a healthy distraction such as dried fruit.
Active moves.
As a first step, you don't need to exercise regularly to stay feeling fit. Do something that you like so that these activities can be done over and over again like playing futsal with his work or biking with your family. Schedule a sports body in the morning before the start of activity is a great way for those of you who feel it difficult to take the time as well. Try to exercise at least 2-3 hours per week.
Reduce food packaging.
Limit consumption of food in packaging, fast food, and fried foods. The group of these foods contain a lot of calories, preservatives, and salt.
Choose foods that are processed in a certain way.
Better consuming foods that are processed by means of steamed or boiled than fried in hot oil. The food is steamed or boiled not too long time have a more complete nutritional content than fried foods. Meanwhile, fried foods contain calories and saturated fat.
Reset the contents of your plate.
Fill a third of the food on the plate with the meat without fat, fish, or poultry. Try to reproduce portions of fruits, vegetables, and nuts. Select the type of the source of a healthy carbs such as brown rice or potatoes. Eating fruits that are not too sweet as apples, tomatoes and Avocados.
Start and continue good habits.
The following simple habits can bring great benefits if done consistently and in the long term:
- Consuming mineral water with sufficient and regular.
- Dont skip the main meal.
- Increase consumption of vegetables so that you feel full longer.
- Avoid buying or storing high-calorie snacks in the house.
- Discipline your gym time.
- Eat quietly while sitting at the dinner table and not while working.
