Diet Healthy – Many people think that a healthy way to lose weight is to reduce the portion and type of food. Even though the right diet is not just a matter of how many portions to eat.
So, how about healthy diet tips to help you lose weight?
How to eat a healthy diet to lose weight
A healthy diet is not as easy as it sounds. One diet strategy can backfire for people who want to lose weight.
Diet to lose weight needs to be done in the right way.
1. 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 calorie needs than healthy people who want to lose weight.
According to the Mayo Clinic website, by obtaining the right number of calories from food and drink, the body gets the energy it needs.
As a result, body functions will run normally, from thinking, and pumping blood, to breathing.
So, before designing a diet to lose or maintain weight, first, identify the calorie needs so that the body continues to function properly.
2. Set the portion of the meal
In addition to calorie needs, another healthy diet method that needs attention is regulating food portions.
When on a diet, it doesn’t 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 properly.
Ideally, you could divide your plate into 4 sections consisting of:
- Side dishes,
- Staple foods or carbohydrates,
- Green and colorful vegetables, and
- Fruits.
In essence, you need to adjust the portion of your meal with the principles of balanced nutrition.
Don’t forget to avoid fatty or high-sugar foods at dinner, so that your weight doesn’t jump dramatically.
3. Make a regular eating schedule
Many people believe that skipping meals can lose weight quickly. This is not true.
Skipping breakfast or other meal times makes the body feel hungry quickly, 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 aims to make the body feel full longer until lunchtime arrives.
4. Eat slowly
Eating slowly turns out to be a healthy diet that is often overlooked. 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 satisfaction with eating 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 the digestive process.
That is why eating too fast often feels less filling.
When you eat too fast, the body doesn’t have enough time to send signals of satiety and satisfaction to the brain.
As a result, you may continue to eat because your stomach is not satisfied.
Avoid eating habits like this!
- Rush while eating.
- Eat while standing.
- Keep eating even if you’re not hungry.
- Missed mealtimes.
5. 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 later be stored as fat.
Accumulated fat can lead to weight gain again.
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 those portions gradually until dinner.
At first, it might seem difficult. However, this way of losing weight is much safer when you can adjust to it over time.
6. Exercise regularly
Not only managing your diet but a healthy diet method that you shouldn’t miss is also exercising regularly.
When your body uses energy to actively move, this will help burn calories from the food you eat.
The important key to regular exercise as a way of a healthy diet lies not only in intensity but also in your consistency.
Do sports for at least 30 minutes a day 3-5 times a week, depending on your capacity and needs.
If you’re having trouble finding the right time to exercise, take advantage of everyday activities like cleaning the house and walking more.
7. Apply a healthy lifestyle
The healthy diet method above will be useless if it is not accompanied by lifestyle changes to be healthier.
The reason is, your daily habits also have an important role to determine whether your healthy diet program will be successful.
These habits include sleep patterns, alcohol consumption, to stress management.
Avoid the habit of staying up late and make sure you have enough sleep for 7-9 hours per day.
Stop the habit of drinking alcohol and distract yourself by doing other activities when the urge to drink arises.
Also, try to manage stress because your mental health plays an important role in facilitating your healthy diet program.
Choose food wisely
How to have a healthy diet by managing food choices should not only be able to make the scales lose weight but can also keep the body healthy.
As tips for a healthy diet, you need to be wise in choosing food while still meeting your daily macro and micronutrient needs.
Here are healthy diet foods that are easily available around you.
1. Apples
Many people rely on apples as a fruit for their diet because of their high fiber content.
This red or green fruit does contain good nutrients and can help your efforts to lose weight.
In one small apple or about 85 grams, it contains only 50 calories with 12 grams of carbohydrates.
2. Broccoli
Broccoli you can count on as one of the foods for the diet. Because these foods have low calories but are rich in vitamins, fiber, and minerals.
One cup full of broccoli contains about 30 calories, so it can help you succeed in a healthy diet.
In addition, broccoli contains high levels of vitamin C, vitamin K, and vitamin A.
3. Oatmeals
Oatmeal is arguably the food for the diet that must be present every day in your healthy diet.
This staple food contains high fiber and a low glycemic index value.
So, you can rely on it as a substitute for rice or noodles, and keep your blood sugar levels and weight under control.
4. Egg white
In many healthy diet tips, you may often hear about the benefits of egg whites.
Egg white is a side dish that is high in protein but low in fat, so it is suitable as a healthy food for your diet.
In 100 grams of egg whites, there are 10.9 grams of protein. Egg whites only contain about 0.17 grams of fat.
Because it is low in fat, you don’t have to worry about this food adding to the pile of fat in your body.
5. Fish
If you want to lose weight, try to eat more fish.
Fish tend to contain good fats that can help you lose weight.
Unlike meat, fish has a type of omega-3 fat that is good for brain health.
Usually, this fat is in deep-sea fish such as salmon, tuna, and mackerel.
6. Low-calorie snack
No need to leave the habit of snacking while on a healthy diet.
However, the snacks you consume must be low in calories and contain no sugar.
You can use low-calorie sweeteners so you don’t worry about making you gain weight or making your blood sugar levels soar.
