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Tips for Effective Weight Loss

By maintaining a healthy diet, cutting calories, and exercising, healthy and ideal body weight can be had by anyone. Being overweight or obese makes us vulnerable to many diseases. That also does not bear responsibility, ranging from high blood pressure, type 2 diabetes, gallstones, gallbladder disease, osteoarthritis, high cholesterol, high triglycerides, sleep apnea (shortness of breath while sleeping), gout, cancer, stroke, to heart disease.

Tips for Effective Weight Loss

Fortunately, by reducing weight, our risk of various diseases can be reduced. And what must be considered is how the excess weight can be eliminated. If you want to diet, choose a healthy diet, aka a diet that does not starve us and lose many nutrients the body needs.

Do not for the sake of lowering the body scales, we are willing to skip meals. Though meeting the nutritional needs three times (breakfast, lunch, dinner) a day is important for the body. It is believed that people who do not skip meals have lower blood fat levels.

And the most important thing is to pay attention to the intake that enters our bodies. Do not just eat food and drinks without seeing the contents. You are encouraged to pay attention to nutrition and also adjust the number of calories according to the limits that we set.

Experts recommend that the lost weight is only 0.5 kg to 1 kg a week. We can start by cutting the calorie intake by 500 calories per day. For example, if we used to consume 2500 calories, that amount could be reduced to 2000 calories.

Only by reducing 500 calories, we can lose weight by 0.5-1 kg. However, not until when reducing calorie intake, our bodies actually lack calories. For women ages 19-30, they need 2000-2400 calories. While women aged 31-50 years need 1800-2200 calories.

One way to reduce daily calories is to replace our daily food menu with food replacement products such as milk. Adding low-fat milk as a substitute for food can be the right choice. In addition to being low in fat, low-fat milk also reduces calorie intake, saturated fat, and cholesterol. Plus it still benefits from the high content of protein, calcium, vitamins, and other minerals obtained from low-fat dairy products.

Finally, don't forget to exercise diligently. The point is to burn excess calories attached to our stomach, arms, or legs. By exercising, our metabolism and body mass will increase. As a result, the number of calories burned will also increase every day. And not only that, but exercise can also reduce blood pressure and cholesterol, prevent heart attacks, and reduce our stress levels.

Did you know that a healthy diet coupled with exercise is a more effective way to lose weight? It is recommended that aerobic exercise such as running, swimming, or cycling at least three times a week a minimum of 20 minutes per session. However, if you really want to lose weight it is recommended to do aerobics for more than 20 minutes. Well, if you want to cut off excess fat in the body, it is advisable to consult a doctor first to determine which diet and exercise are right for you.

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