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weight loss

How to Burn Fat Safely and Fast

by allurewellness February 2, 2020

written by allurewellness

It might seem funny when you hear people saying the excess calories they’re eating go straight to their tummy and thighs. However, it is surprising that there is some truth to that. The tummy and thigh are just two of the places where excess fats can be stored.

Your body tends to store fat calories to keep you safe and alive. The goal is to learn how to rid ourselves of the extra fat (cara membakar lemak).

You hear a lot of supposed strategies that can help burn fat (cara membakar lemak), such as working in the burning fat zone, reducing spots, and taking foods and supplements designed to achieve said objective.

Fat-Burning Basics

When you try to lose weight, understanding how your body uses fuel calories will affect your approach to weight loss programs. Most people want to use fat for meaningful energy. The more fat you can use as fuel, the less fat will be stored in your body. However, using more fat doesn’t always mean you’ll lose all the fats automatically.

The best method to burn fat begins with some fundamental knowledge on how your body gets its energy:

Fat and carbohydrates are mainly used by the body for fuel. During exercise, a small amount of protein is used for repairing muscles after exercise.
The ratio of these fuels can differ according to the type of activities you do.
In activities of greater intensity such as fast-moving running, the body relies more on carbohydrates than on fat. This is because the metabolic routes available to decompose carbon in energy are more effective than the pathways available to decompose fat.
Fat is used more for energy than carbohydrates for long, slower workouts.
It doesn’t matter what type of fuel you use when it comes to weight loss. What counts is how many calories you eat, rather than how many calories you consume.

This is a very simplified analysis of energy with a strong message. As far as weight loss is concerned, it is important to burn more calories, not necessarily to use more energy fat.

The harder you work, the more calories you will burn. Think of it that way—you’re in your prime fat-burning mode when you sit and sleep. But you probably never considered sleeping more to lose weight. The bottom line is, just because you use more fat as energy does not mean that you burn more calories.

The good news is that the fat-burning mode does not always equate to doing strenuous workouts. Even incorporating walking for a short period can already go a long way towards burning the excess fat.

Conclusion

If you want to really lose weight in a healthy and safe manner, never try to do any shortcuts. In most cases, they can prove counterintuitive and can be very dangerous or detrimental to one’s health, especially if the body is stripped of its needed nutrients.

February 2, 2020 0 comments

Body health

What Do You Do When Dieting Doesn’t Work?

by allurewellness January 24, 2020

written by allurewellness

Many people who diet eventually learn the frustrating truth that cutting calories tends to, in fact, lead to weight gain. This is especially aggravating when you have already cut down on carbs and sweets but still can’t fit into those jeans.

Now, what do you do when dieting just does not work for fat loss? One of the most popular methods today to eliminate stubborn fat bulges is a fat freezing method called CoolSculpting.

What Is CoolSculpting?

This FDA-cleared procedure to fat freeze is comfortable for most patients, doesn’t require surgery which means zero to minimal downtime, and it is done in a clinic by an aesthetic doctor under close supervision.

CoolSculpting taps into controlled cooling to freeze visceral belly fat, fat on the flanks (also called “muffin tops” or “love handles”), inner and outer thighs (sometimes referred to as “saddlebags”), and the upper arms. CoolSculpting can also minimize the size of double chins.

How Does CoolSculpting Work

Each treatment lasts approximately 30 to 45 minutes, although your actual time in the aesthetic clinic may be longer than an hour because your attendant will need to prep your body for the procedure. Specific fat bulges will then be identified and targeted by your aesthetic doctor. The fat will then be gently pulled into cooling panels and heat is then removed from the cells. This causes the fat cells to shrivel and die over a period of a few weeks. Most patients begin to see results in three weeks, but it may take up to two months to see the complete effects of the procedure.

Side Effects of CoolSculpting

CoolSculpting is non-invasive so it is not painful, but some patients have reported minor discomfort from the fat freezing sensation. There are some rare side effects that your doctor will discuss with you before beginning treatment. After the treatment is done, you can resume your normal activities, including work or exercise. You may experience some bruising or soreness in the area, but it generally resolves within a week or two.

Cost of CoolSculpting

The cost of CoolSculpting depends on the number of area(s) that need to be treated, the size of each area, and the number of treatments required. A single treatment for a single area may cost $500 to $800. But multiple treatments are generally required. And if you are treating the arms or the legs, each arm or leg may be charged separately.

Effectiveness of CoolSculpting

So, are these fat freezing procedures worth it? Part of the answer depends on your expectations. CoolSculpting is not an effective weight-loss solution and isn’t ideal for people who are obese. But clinical studies have shown the method is effective at reducing fat in trouble spots that are resistant to diet and exercise.

While CoolSculpting can be effective for permanently reducing fat in certain targeted areas, the results will not be as dramatic as fat loss from a surgical procedure such as liposuction. To know if CoolSculpting is right for you, consult with your aesthetic doctor.

What to Expect After Coolsculpting

Because the body requires some time to eliminate the dead fat cells, results from CoolSculpting are not seen immediately. Rather, a lot of patients will notice results in as little as one month. Usually, the final results are seen about three months after the procedure.

Patients can expect up to 25 per cent fat loss in the treated area. To reach your sculpting goals, you may choose to have multiple treatments in different areas on your body to eliminate the frustrating stubborn fat you have been dealing with. Moreover, bear in mind that the number of procedures needed to meet your goals varies due to your metabolic rate and initial physique.

January 24, 2020 0 comments

Body fitness

Safe Ways to Lose Weight

by allurewellness January 5, 2020

written by allurewellness

People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.

One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight (bagaimana cara menurunkan berat badan).

Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:

nuts with no added salt or sugar
fruits
prechopped vegetables
low-fat yogurts
dried seaweed

Cutting out processed foods

Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods. According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating. So, cutting off processed foods can help you in losing weight (bagaimana cara menurunkan berat badan).

Eating more protein

A diet high in protein can help a person lose weight. An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.

Collectively, the data showed that higher-protein diets of 25–30 grams of protein per meal provided improvements in appetite, bodyweight management, cardiometabolic risk factors, or all of these health outcomes.

A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include:

fish
beans, peas, and lentils
white poultry
low-fat cottage cheese
tofu

Quitting added sugar

Sugar is not always easy to avoid, but eliminating processed foods is a positive first step to take.

According to the National Cancer Institute, men aged 19 years and older consume an average of over 19 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.

Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.

Drinking black coffee

Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the body’s metabolism of carbohydrates and fats.

The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.

Staying hydrated

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

Avoiding the calories in beverages

Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight.

Other high-calorie drinks include alcohol and specialty coffees, such as lattes, which contain milk and sugar.

People can try replacing at least one of these beverages each day with water, sparkling water with lemon, or an herbal tea.

Avoiding refined carbohydrates

Eating whole grains can aid weight loss and help protect the body from disease. Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the body’s metabolism than saturated fats.

In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.

To reduce weight and keep it off, a person can eat whole grains instead.

Refined or simple carbohydrates include the following foods:

white rice
white bread
white flour
candies
many types of cereal
added sugars
many kinds of pasta

Rice, bread, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body from disease.

Fasting in cycles

Fasting for short cycles may help a person lose weight. According to a 2015 study, intermittent fasting or alternate-day fasting can help a person lose weight and maintain their weight loss.

However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, older people, and people with underlying health conditions.

Counting calories and keeping a food journal

Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.

A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins.

Want to know more? Subscribe or share your tips on how to lose weight safely.

January 5, 2020 0 comments

Body fitness

Healthy Methods to Eliminate Belly Fat

by allurewellness November 29, 2019

written by allurewellness

Everyone has some belly fat – some might not be too obvious. Although, there is really no need to panic because that is normal. However, too much belly fat can affect your health in a way that the other fat doesn’t. You might be panicking now on how to shed belly fat soon (menghilangkan lemak perut).

Some of your fat is right under your skin. Another fat is deeper inside, around your heart, lungs, liver, and other organs.

It’s that deeper fat that is called “visceral” fat — that maybe the bigger problem, even for thin people. WIth that said, there are some ways of eliminating belly fat (menghilangkan lemak perut) safely.

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn’t just sit there. It’s an active part of your body, making “lots of nasty substances,” says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, “is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat.”

Thin People Have It, Too

Even if you’re thin, you can still have too much visceral fat.

How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

Sleep: Getting the right amount of shut-eye helps.

In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.

Stress: Everyone has stress. How you handle it matters.

The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

November 29, 2019 0 comments

Body fitness

How to Burn Fat Without Hurting Your Budget

by allurewellness November 27, 2019

written by allurewellness

December is near! The holidays are just around the corner, typically bringing yuletide cheer and major damage to your budget and waistline.

We rounded up some ways on how to burn fat (cara membakar lemak) without breaking your pocket. Skip the flashy workout equipment, sky-high gym membership, and sneaky “health” foods.

Instead, wellness experts offer these simple ways to start losing weight without blowing your budget.

Ditch the beef.

Going meatless one night a week is a surefire way to knock off pounds and save money, says nutritionist Rania Batayneh of Essential Nutrition for You.

Skip the butcher and look for a hearty and healthy meat substitutes like beans and mushrooms.

Buy healthy foods in bulk.

There are pros and cons to buying in bulk, but it can be a great way to budget for long-term savings and weight loss.

At the grocery store, try getting a massive container of oatmeal rather than sugar-laden individual packs. The same goes for buying big bags of rice and frozen veggies versus individual containers.

Stick to the perimeter at the grocery store.

Chase recommends shopping around the perimeter of stores as an easy way to avoid the expensive convenience foods that are usually stocked front and center.

That leaves the produce and frozen food sections, which both offer great low-cost and healthy alternatives.

Steer clear of the salad bar.

Rather than blow $US10 on a swanky salad bar, load up on whole veggies while they’re in season and at a lower price point, dish up your own salads at home.

If you’ve got a hankering for butternut squash or sweet potatoes in summer, you’ll still be able to find pretty affordable options in the frozen food section.

Just avoid those convenient steamer bags. You pay more for their fancy packaging and could save that cash by steaming them the old-fashioned way.

Skip “healthy” convenience food.

Weight loss has much to do with portion control, but those helpful little 100-calorie pack snacks are nothing but a budget suck.

Keep a measuring cup in your desk drawer to scoop out perfect portions of whatever you’re munching on at work (almonds, trail mix, etc.) rather than paying more for packaging.

Know what to look for on price tags.

When browsing healthy foods at the store, don’t just look at the sticker price, Chase says.

The unit price (for example: $US0.26/oz.) tells you how much that box of whole grain cereal costs per ounce, so you can compare it to another brand of a different weight.

Turn your television into a workout coach.

No, this isn’t a free pass to scarf Cheetos and watch “Basketball Wives” all day.

A lot of cable networks like Time Warner and Comcast have free exercise channels on 24-hour rotation that Batayneh says are a great way to work out on the cheap.

The library is another great option for checking out free DVDs, and we’re big fans of interactive games you can play at home like Dance Central and anything on the Wii Fit.

Turn your home into a wellness center.

Avoid spending money on gyms at all by carving out a wellness nook in your home.

Whether you’ve got a spare room to use or simply lay out a yoga mat in the living room, make it your own workout sanctuary. Then stock up on cheap workout DVDs or set up a rotation with friends so you won’t get bored.

“Check eBay for used copies (of workout DVDs) and feel confident knowing that sellers rely on buyer feedback so the quality is usually top-notch,” Burnam says.

Rethink how you commute.

Try walking or biking to work if you live within a few miles. If that’s not an option, skip the elevator and take the stairs instead.

Not only will you save on gas, you’ll have a sure-fire way to burn calories every day — and it won’t cost you a dime.

So, there you have it! How about you, what are your healthy ways of burning fat (cara membakar lemak) without hurting your pocket?

November 27, 2019 0 comments

Body fitness

Is There An Easy Way to Lose Weight?

by allurewellness November 13, 2019

written by allurewellness

There are several ways to lose weight – not only one! Here are some easy weight loss (bagaimana cara menurunkan berat badan) tips that you can adopt in your everyday life.

If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss tips over time.

Here are their top tips on how to lose weight (bagaimana cara menurunkan berat badan) without sweating it too much.

Add and Don’t Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

Forget About Working Out

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex.

Take a Walk

Walking when the weather is nice is a super-easy way to keep fit. No sidewalks in your neighborhood? Try these tips for slipping in more steps:

Trade your power mower for a push version.
Park your car at the back of the lot.
Get out of the office building and enjoy walking meetings.
Sweep the drive or rake the leaves instead of using a leaf-blower.
Get off the bus a few stops earlier.
Hike the mall, being sure to hit all the levels.
Take the stairs every chance you get.
Sign up for charity walks.
Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

Lighten the Foods You Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough or toss a handful of red bell peppers on the pie.

Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Because Hydration Helps

Down some water before a meal and you won’t feel so famished. Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout.

November 13, 2019 0 comments

Body fitness

Ways to Lose Those Hideous Belly Fat

by allurewellness September 30, 2019

written by allurewellness

A big tummy is embarrassing and disgusting to both men and women. Furthermore, belly fat can be dangerous and risky for human health. In fact, studies have shown that cardiovascular diseases, diabetes, and cancer are directly related to people with belly fat. Also, belly fat can lower self-esteem and cause low morale.

However, there are proven ways to eliminate belly fat (menghilangkan lemak perut).

Consume More Proteins

Proteins are the most essential macronutrients in the human body. This is because they play a huge role in muscle

recovery and losing weight. Therefore, if losing weight is your dream, then consuming more proteins in your diet is the way to go. Studies have proved that eating more proteins in a day, reduces belly fat in the long term. Good sources of proteins include eggs, lean meat, fish, milk, and nuts.

Reduce Carbs Intake

Carbohydrates usually increase body weight, when taken in plenty. Cutting on carbs make your appetite go down hence lose weight. Consuming a diet low in carbs will reduce the body’s water weight, giving you instant results. Remember your body still requires carbs for energy, so don’t overindulge by cutting them completely from your diet.

Exercise More

Exercise is essential for a variety of reasons. People, who exercise daily or a few days a week, live a healthy life. Actually, there are some exercises specifically meant for the abdominal region. Such exercises include sit-ups, planks, leg raises, and squats. These exercises can be done at home or in the gym. Other aerobic exercises like swimming and walking are effective as well.

Tracking Everything You Eat

The common mistake most people make when trying to eliminate belly fat (menghilangkan lemak perut) is not tracking everything they eat. Taking note of what you eat is important. It will help you know the number of calories you have lost in a day. Diet is the main agenda when it comes to losing weight, so tracking your meals should come first.

Conclusion

Losing belly fat is not complicated. It only takes discipline and dedication to meet your goals. Just because your doctor told you to lose those extra pounds don’t mean you have to kill yourself in the gym. No! All you have to do is take everything slow, and then you will find yourself looking awesome in the mirror.

September 30, 2019 0 comments

Body fitness

How to Safely Shrink Your Stomach With Detox

by allurewellness September 9, 2019

written by allurewellness

Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted.

Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can’t target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection. Here are effective ways to shrink the stomach (cara mengecilkan perut) and live a healthier life.

Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain bread, and fruit.

Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running, and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won’t be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

Step 4

Train with weights two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest to suffer hormonal changes that cause an appetite increase.

Tip: While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to MayoClinic.com.

Warning: Get an OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical condition.

Do not lose more than 2 lb. a week without your doctor’s supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man.

Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

So, there you go, simple tips to help you to properly shrink your stomach (cara mengecilkan perut) and live a healthier lifestyle.

September 9, 2019 0 comments

Body fitness health

Bagaimana Cara Menurunkan Berat Badan with This Simple Guide

by allurewellness February 8, 2019

written by allurewellness

According to Women’s Health Magazine, you knew you let yourself go a little bit, and after throwing the stupid bathroom scale away because it said you were (insert red-flag number here), you went for the true test — slipping on last year’s jeans. Ugh. Not being able to pull your pants past your thighs sure does tell you something. If you’re at a loss as to how to begin how to lose weight (bagaimana cara menurunkan berat badan), here’s a no-fuss, straightforward, 11-step guide to losing weight.

We know losing weight is no easy task, that’s why we created the 8 Hour Diet! Check it out here!

Calories per day: Losing weight is all about creating a calorie deficit. One pound equals 3,500 calories, which breaks down to 500 calories a day. Do a combo of exercise and cutting calories to reach 500, and you’ll lose a pound a week. You can meet with a nutritionist or your doctor to find a more specific daily calorie count, but don’t dip below 1,200, as it will slow down your metabolism.
Keep track: Monitor your calories as accurately as you can. Look up calorie amounts and write them down in a food journal, or use a weight-loss app. Everything you put in your mouth gets written down—yes, even that handful of M&Ms you grabbed off your co-worker’s desk! It may not seem like much, but at 70 calories, those little nibbles will add up. Then weigh yourself once or twice a week to keep track of your progress.
Measure and repeat: Have measuring cups, spoons, and food scales on hand to measure correct portions. Eyeballing a cup of cereal is not exactly accurate, and you’d be surprised how easy it is to overestimate when you’re hungry. In the first few months, you’ll need to measure everything from the milk you pour into that bowl of cereal to the dressing you drizzle on your salad. After a while, you’ll become familiar with what correct portions look like.
Eat five times a day: In order to prevent that famished feeling that drives us to overeat, plan on eating three meals and two snacks a day, timing them so you eat every two to three hours. Here’s a sample schedule:
7 a.m. — Breakfast
9:30 a.m. — Snack
12:30 p.m. — Lunch
3:30 p.m. — Snack
6:30 p.m. — Dinner
Don’t skip meals or snacks to save calories since it’ll slow down your metabolism and cause weight gain. If you’re up late, enjoy a snack after dinner, but be sure to finish it at least an hour or two before bed so digestive issues don’t keep you up—getting enough sleep will help you lose weight.
What to eat: Every time you nosh, be sure to include protein to satisfy your hunger, fiber to fill you up, and healthy carbs to sustain your energy. Breakfast, lunch, and dinner can be between 300 and 500 calories each, and the two snacks 150 each. Break them down to fit your needs, but you might want your midday meal to be the biggest to ensure you have enough time to burn off those calories.

So, if you have your own tips that could help everyone on how to lose weight (bagaimana cara menurunkan berat badan), then do share it here.

February 8, 2019 0 comments