Many people think that a healthy diet to lose weight is to reduce the portion and type of food. Though the right diet is not just a matter of how much to eat.
So, how are healthy diet tips to help you lose weight?
How to eat healthy to lose weight
A healthy diet is actually not as easy as it sounds. One diet strategy can actually backfire for people who want to lose weight.
Diet to reduce weight needs to be done in the right way.
Calculating calorie needs
Before designing a food menu, the most appropriate way to start a healthy diet is to identify your daily calorie needs.
Everyone has different calorie needs based on various factors, such as age to health conditions.
For example, obese people will have different caloric needs than healthy people who want to lose weight.
According to the Mayo Clinic website, by getting the right number of calories from food and drink, the body gets the energy it needs.
As a result, body functions will run normally, starting from thinking, pumping blood, to breathing.
So, before setting up a diet to lose or maintain weight, first identify the calorie needs so that the body continues to function properly.
Regulate meal portions
In addition to calorie needs, another healthy diet that needs to be considered is regulating meal portions.
When on a diet, it does not mean you have to avoid various types of food.
The reason is, all types of food are still needed by the body, it’s just that you need to manage each portion well.
Ideally, quoting from the website of the Indonesian Ministry of Health, you can divide the plate into 4 parts consisting of:
side dishes,
staple food or carbohydrates,
green and colorful vegetables, and
fruits.In essence, you need to adjust the portion of the meal with the principle of balanced nutrition.
Don’t forget to avoid fatty or high-sugar foods at dinner, so your weight doesn’t spike drastically.
Make a regular meal schedule
Many people believe that skipping meals can help you lose weight fast. In fact, this is not true.
Skipping breakfast or other meal times actually makes the body feel hungry, blood sugar fluctuates drastically, and stress.
If you want to reduce food portions, you can divide 3 large meals into 6 meals throughout the day with small portions.
The key, you still need to avoid high-fat and high-calorie foods.
Also, make sure not to skip breakfast with foods high in protein and fiber.
This is so that the body feels full longer until lunch time arrives.
Eat slowly
Eating slowly turns out to be a healthy diet that is often underestimated. In fact, this method can make you feel full faster.
According to Harvard Medical School, experts report that a full stomach is part of a person’s eating satisfaction factor after eating.
This satiety factor was also triggered by brain activity. The brain processes a series of satiety and satisfaction signals from hormones released during digestion.
That’s why eating too fast often feels less filling.
When you eat too fast, your body doesn’t have enough time to send signals of fullness and satisfaction to the brain.
As a result, you may continue to eat because your stomach is not satisfied.
Avoid this eating habit!
In a hurry to eat.
Eat while standing.
Keep eating even if you're not hungry.
Skipping meals should be.Eat until you don’t feel hungry
If you want a successful weight loss program, try to eat until you don’t feel hungry.
These healthy diet tips aim to prevent the body from having excess energy which will be stored as fat.
The accumulated fat can cause the weight to come back up.
Therefore, start to be more sensitive to the sensation of hunger and eat when these physical cues appear.
Try to eat a large portion of breakfast and reduce the portion gradually until dinner.
At first it might be difficult. However, this way of losing weight is much safer when you can adjust to it over time.