If you want to lose weight, half to one kilogram per week is the recommended healthy weight to eliminate.
A sudden change in diet to lose weight quickly risks making you experience health problems. This unhealthy hard work also does not allow sustainable lifestyle changes that aim to maintain ideal body weight stability in the long run.
Half to one kilogram per week is the recommended amount of weight loss. Half a kilogram of fat contains around 3,500 calories. So to reduce half a kilogram per week, you need to burn at least 3,500 calories per week or 500 calories per day.
Fast Diet Risk
Rapid weight loss tends to not last long. In addition, people who lose weight quickly will be at risk of experiencing health problems:
Limp body and easily tired
Generally, people who want to lose weight quickly will eat a smaller portion or even force themselves not to eat. This condition makes the body lack of calories so it is easily weak and tired. The productivity of that person will decrease.
Lack of nutrition
The body needs carbohydrates, vitamins, minerals, fats, and proteins in the ideal amount in order to function properly. But when you want to lose weight immediately, you will tend to reduce or even eliminate some nutrients such as carbohydrates and fat. Even though your body needs all the elements so that the body remains healthy and not susceptible to disease.
Fast weight back up
A fast diet does not provide an opportunity to train the body to burn large amounts of calories. In fact, to achieve results that can last long, lifestyle changes are needed in a gradual and comprehensive manner, ranging from exercise to eating arrangements. Fast diets make the food you consume not burn to the maximum so that the body’s weight rises again.
Damage to muscle tissue
The extreme and fast diet does not burn fat, but burns the muscles of the body so that muscle tissue becomes damaged.
Other body disorders
Some diseases that can attack because of the side effects of fast diets, including headaches, constipation, hair loss, and irregular periods.
Serious diseases that may occur
Fast diets that are carried out continuously can risk serious illness, including:
- Gallstones: occur in 1-2 of 10 people who lose large amounts of weight in a few months.
- Electrolyte imbalance in the body.
Common Mistakes Made When Dieting
The following are some common habits in a fast diet that can actually harm your health:
Skip the main meal
Research shows that people who regularly eat breakfast, lunch, and night can better maintain an ideal body weight. A breakfast that contains enough fiber and protein can make you feel full until lunch time arrives. But skipping the main foods makes you more likely to eat lots of snacks between meals.
Underestimating the content of snacks
Have you ever noticed about how many calories are contained in two pieces of fried foods, a bag of potato chips, and a piece of cake? The total amount can exceed the calories you should consume. Checking nutritional labels on food packages can help you estimate the number of calories consumed.
Do not eat snacks at all
Eating high-calorie snacks is indeed a risk of making a diet fail. But it turns out if snacks are the type of healthy and low-calorie it actually makes people far from feeling hungry and more able to maintain an ideal body weight. Protein-rich snacks like almonds can keep the body’s metabolism working optimally.
Drinking drinks that are too many calories
People who take a fast diet tend to avoid consuming high-calorie foods. Instead, they consume more sweet drinks. Though the number of calories in certain drinks such as coffee with cream and soda is actually no less than food. In addition, these drinks will actually make your stomach feel hungry so that in the end you need to eat more.
Consume less mineral water
Some people think that consumption of mineral water makes the body fat. Though mineral water is the most important element in burning calories. Consumption of at least eight glasses per day will actually increase the metabolic rate.
Weigh the body every day
If your body weight drops in a matter of days, the most likely drop is the water content in the body. But not fat. Instead of measuring your weight every day, try to focus more on long-term goals such as the target of eliminating half a kilogram in 1-2 weeks.
Setting unrealistic targets
Besides being frustrating because the desire is not achieved, targeting to lose weight up to 5 kilograms a week can make you intend to do everything, including unhealthy ways to achieve it. Stress because targets that are not reached can actually trigger you to eat more.
How to Healthy Diet
Basically a healthy diet is about managing eating patterns, including choosing the type of food that should be consumed. A healthy diet is when all the nutrients your body needs can be fulfilled.
Some simple steps that can be a guide:
Determine healthy targets every week.
Small and simple targets are important as a step towards sustainable lifestyle changes. In addition, setting realistic targets routinely and succeeding in them will make you feel positive. For example, if you like to eat fried every day, target not to consume it within a week. Instead, consume healthy interludes such as dried fruit.
As a first step, you don’t need to exercise regularly to keep feeling fit. Do something you like so that the activity can be done repeatedly such as playing futsal with work colleagues or cycling with family. Scheduling your body in the morning before you start your activities is the best way for those of you who find it difficult to take time too. Try to exercise at least 2-3 hours per week.
Reduce packaging food.
Limit consumption of packaged foods, ready-to-eat foods, and fried foods. This type of food group contains a lot of calories, preservatives and salt.
Choose foods that are processed in a certain way.
It’s better to eat foods that are processed by steaming or boiling than those fried in hot oil. Foods that are steamed or boiled in a not too long time have more complete nutritional content than fried foods. Meanwhile, fried foods contain high saturated calories and fat.
Reset the contents of your plate.
Fill one third of the food on a plate with lean meat, fish, or poultry meat. Try to increase the portion of fruits, vegetables and nuts. Choose the types of healthy carbohydrates such as brown rice or potatoes. Eat less sweet fruits like 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:
- Eating mineral water adequately and regularly.
- Don’t miss the main meal.
- Increase consumption of vegetables so you feel full longer.
- Avoid buying or storing high-calorie snacks at home.
- Discipline your sports time.
- Eat calmly while sitting at the dinner table and not while working.