20 Tips To Lose Weight Safe For Body Health

20 Tips to Lose Weight Safe For Body Health. Everyone would want to have the ideal shape and weight to support the appearance while maintaining a healthy body. One way to gain weight and ideal body shape is with the diet. Diet is a powerful way to lose weight, but in practice, many dieters are still wrong in choosing food and beverage intake while avoiding dietary abstinence and how to cultivate it. How unhealthy diet will cause the body to experience some problems such as illness or other side effects such as a disproportionate body shape. To overcome this, you should see some healthy diet tips that you can use in following the following diet program.

A Healthy Diet For The Body

Here are some diet tips that writers can convey to those of you who are running a diet but still healthy for the body:

1. Expand Fruits and Vegetables

The first tip is to increase the intake of vegetables and fruit in the hidangan every day at least as much as 5 servings of fruits and vegetables. The trick is to add pieces of fruit in the breakfast hidangan such as oatmeal and cereals, or consume fruits and vegetables as a snack feed hungry. In addition, you can consume smoothie or fruit juice mixture and vegetable at least 2 glasses every day. If this is done regularly, then your weight can go down gradually as well as nourish the body and obtain a variety of vitamins and other minerals contained in the fruit and vegetables are healthy.

2. Eat more fish

Fish is a good source of protein that contains lots of minerals and vitamins to support your diet program. Expand the consumption of fish at least 2 servings each week that type of oily fish containing omega 3 fatty acids are also useful for preventing heart disease. Some types of delicious ika eaten are salmon, herring, fresh tuna, fresh sardines, bloated, pilcharg and also trout. As for the choice of non-greasy fish you also have to consume cod, coley, haddock fish, canned tuna, skate, plaice fish and other types of fish. But as much as possible consumption of fresh fish and avoid canned fish, because canned fish have been given additional salt and may also have been sucked that will reduce the nutrients of fish. Whether a fat fish is a very healthy and nutritious fish species to help the diet kegiatan is being done.

3. Reduce salt intake

To measure the salt intake of adults while undergoing a healthy diet of no more than 6 grams per day or about 1 teaspoon every day. Too much salt intake into the body will increase the blood pressure that will cause heart disease and stroke. It would be better if you do not use salt in your diet diet. As for children should consume less salt than adults.

4. Expand fluid intake

You should also increase fluid intake into the body to avoid dehydration of at least 6 to 8 glasses per day. In addition to water, you can also provide fluid intake into the body by consuming broth, low-fat milk, juice and other healthy fluids.

5. Avoid Soda Drinks

As much as possible, avoid consuming soda while undergoing a diet program. In sodas contain high sugar and calories that not only inhibit diet kegiatan but also worsen your dental health.

6. Do not Forget Breakfast

Many dieters who pass the breakfast time because this thought could help the diet program. However, from studies conducted to provide evidence if breakfast will not gain weight and disrupt the diet program. Breakfast will actually increase the concentration and body performance during the day of activity. Breakfast becomes an important step in a healthy and balanced diet as well as adequate vitamins and minerals. Increase consumption of low-sugar wheat cereal as well as additional slices of fruit as a full breakfast filling, delicious and have a balanced nutrition.

7. Replace Carbohydrates With Complex Carbohydrates

Carbohydrates are a source of energy and also sugar for the body that is also still needed when undergoing a healthy diet program. Type of carbohydrate that is usually consumed by Indonesian people is noodles and white rice, but these two types of food is somewhat difficult to be absorbed by the body so that later will accumulate and make more fat stored in the body. The best step is to replace ordinary carbohydrates with a much healthier complex carbohydrates such as brown rice, wheat, cereal and also beans type that are more easily absorbed by the body and then converted into energy.

8. Reduce Ready Food Consumption

Fast food or packaged foods contain high levels of calories as well as very high fat and also have been added to other ingredients such as salt, sugar and also an unhealthy preservative and can interfere with your diet program. For that, as much as possible reduce and avoid fast food and packaging so that your diet kegiatan can run optimally and thoroughly healthy

9. Expand intake that suppresses appetite

Eating a balanced diet not only gives you a lower caloric intake effect, it also helps in suppressing your appetite so that the portion of the meal can be reduced and the stomach is full longer. Therefore, multiply the intake of foods that can suppress your appetite such as potatoes, ginger, apples, oatmeal, tangerines, green vegetables, dark chocolate and also food without seasoning.

10. Create Food Diary

Also create a diary that includes heavy meals, snacks, drinks and portions of food you have consumed during the week. Write down what you have consumed so you can see how much calorie intake has entered your body as well as become an encouragement to keep eating healthy foods. If possible, also include the number of calories from each meal or snack you have consumed in a week.

11. Recognize Excessive Triggering Activity

Food triggers are activities that make you consume more snacks. Some activities that trigger overeating include watching television at night, studying late at night and various other factors. When forced to consume snacks, then the selection of more snacks you buy to be healthier and not interfere with your diet kegiatan such as multiply the intake of nuts and seeds are much healthier than packaged snacks such as chips, crackers and small cakes.

12. Reduce Sweet Drinks

Reduce or even stop consuming a variety of sugary drinks or drinks that taste like coffee, tea, soft drinks, syrup, energy drinks, alcohol and packaged juices that contain additional sweeteners. For example, just by consuming latte coffee at breakfast, it already has an additional 500 calories or 0.4 kg of body fat so it will interfere with your diet program. Drink plenty of water, green tea, fruit juices and pure vegetables and also low-fat milk instead of sweet drinks are more useful and provide energy as well as make you feel full longer without the need to interfere with your diet program.

13. Add Weight

Tips to gain weight is perfect for those of you who want to lose weight but want a much more muscular body shape. Protein intake is very important for building muscle mass so you can increase your intake of animal and vegetable proteins such as lean red meat, lean pork, fish, beans, tempeh, tofu, soy and various dairy products and whole milk.

14. Expand Green Vegetables

Intake of green vegetables, especially dark green is very high content of soluble fiber, calcium and iron that will keep blood sugar stable, lower bad cholesterol levels and also make the stomach feel full longer to reduce your portion of food. Some examples of good green vegetables to eat are spinach, broccoli, kale, green mustard greens and other green vegetables that contain lots of vitamin A, vitamin C, vitamin K, fiber, iron, vegetable protein that can maintain healthy skin and detoxify the body.

15. Consumption of Red Fruits and Vegetables

Also increase the consumption of red vegetables and fruits in your healthy diet. Red fruit and vegetables are very high in vitamins, minerals and antioxidants that will keep the body function while protecting from harmful free radicals. In addition, some dangerous diseases such as cancer, heart, stroke and also macular aging can be avoided by increasing the intake of vegetables and red fruit. Some examples of good red vegetables and fruits consumed to support your diet kegiatan are tomatoes rich in potassium and vitamin C and good for heart and cancer, high vitamin A red peppers for bone, teeth and skin and some other fruits and vegetables.

16. Unhealthy Protein Consumption

When undergoing a healthy diet program, then the body also needs protein intake for muscle formation, immune system and also maintain metabolism. When consuming protein, avoid consuming fatty parts of the protein intake and avoid dairy products, offal such as intestine and liver, processed meats such as sausages and ham, bacon, ribs, fried meat and other fatty protein sources. Increasing protein intake means weight gain, but weight gain is not due to obesity but it is the total weight of muscle that has been formed because the protein is then burned through exercise and converted into muscle.

17. Expand Full Seed Seeds

Whole grains that have three elements namely seed, epidermis and also endosperm is a good source of food for a healthy diet. However, when the process of processing the epidermis and seeds will be wasted so lose almost 25 percent protein. A healthy diet by consuming whole grains is excellent for reducing the risk of stroke, diabetes, heart disease, inflammation, colon cancer, asthma and many other diseases. Consuming whole grains will also help the weight loss kegiatan as well as launching the main blood vessels and make blood pressure stable.

18. Avoid Trans Fat

Trans fat is an oil that has undergone a process of solidification with hydrogen which can usually be seen from hydrogenated writing on the packaging. This trans fat content will increase bad cholesterol while lowering the amount of good cholesterol, gain weight, increase the risk of heart disease, stroke and sterility. Some foods that are high in trans fats are foods that are processed by frying or baked goods.

19. Avoid Specific Foods As Required

The body condition of each person is different, making you also have to be more selective in choosing foods tailored to the needs. As for example if you have high blood disease, then avoid fatty meat and salt. For those of you with high blood, one type of diet that is DASH diet is very good for you to do because it proved effective to prevent high blood and recommended by some health institutions and has been used as the best diet US news and World Report's Best Diets in 2012. food allergies, then avoid foods that trigger allergies such as eggs, shellfish, fish, milk, peanuts and so forth. Or can consult a doctor to find out more certain foods that cause allergies that you should avoid when undergoing a diet program.

20. Expand Sports

Also increase your exercise activity by regularly exercising so that your weight can go down gradually as well as build muscle body. In addition to exercising, you can do daily light movements such as using the stairs instead of using the elevator, up and down public transport, walking and so forth. More activities are not only useful for weight loss, but also reduce the risk of heart disease, stroke and type 2 diabetes. For the type of exercise is good done in a healthy diet is a gym, aerobics, jumping rope, jogging, swimming and sports others who sweat. However, of all types of sports, cardio exercise is the best exercise option to accelerate the process of weight loss. At least, do cardio exercise as much as 40 to 60 minutes every day.