Too much body fat is associated with many health conditions, such as sleep apnea, high blood pressure, or heart disease and hardening of the arteries. You can reduce overall body fat safely and lowers the risk of certain health problems through changes in diet, lifestyle, and sports.
1. Choose foods low in calories. A low-calorie diet will help lose weight and reduce body fat. carefully the number of calories you eat every day and subtract 500 calories each day. This will result in weight loss of 0.5 – 1 kg per week.
Calculate how many calories that you consume. You can use a food journal, an application, or an online calculator so that more accurate. Subtract approximately 500 calories from the amount. The end result of that calculation is Your proper calorie consumption to decrease body fat slowly and safely.
Don't try very low-calorie diets or consume less than 1,200 calories per day. If the calories are too low, the weight will stop down or you will lose muscle mass without fat, not body fat.
You may need to consult a doctor or dietitian to determine the number of calories should be consumed to reduce body fat.
2. Focus on protein without the fat. Protein is important for the metabolism of the body. Focus on protein without the fat in meals and snacks can support weight loss and body fat reduction.
Protein without the fat should be included in the food you eat each day. This is to ensure you meet the recommended amount. Women should eat 46 grams of protein without the fat and men 56 grams.
Source of protein without the fat are poultry, lean beef, lean pork, legumes, tofu, low-fat milk processed products, and seafood.
Limit or avoid protein source containing a lot of saturated fat. Some studies show that a diet high in saturated fats can increase body fat, especially in the abdominal area. Limit foods such as processed milk products full of fatty, fatty, meat pieces and butter.
3. Prioritize fruits and vegetables in the diet. In addition to protein without the fat, in order to keep the majority of Your meals and snacks is a vegetable. Both types of these foods are highly nutritious and contain a lot of healthy nutrients that your body needs.
In General, you are encouraged to consume about five to nine food vegetable and fruit every day. Try serving one to two, and the remaining fruit is a vegetable.
In addition, when choosing the foods from these groups, try to choose a bright or dark color. The color usually indicates that the fruit and vegetable that is more nutrient dense, meaning that it contains more vitamins, minerals, and antioxidants. For example, choose a spinach instead of chicory.
Try to cultivate vegetables with creative. Try raw vegetables with the sauce or sauteed lettuce, made, made soup, baked in the oven, burnt, or hide in a smoothie, or in the sauce spaghetti and serve in the spaghetti squash.
4. reduce the cereal you eat. One of the best ways to reduce body fat is to reduce the amount of cereal you eat each day. These CARB-rich foods can slow down the reduction of body fat.
High-carb foods are bread, rice, small pastries, candy, pasta, crackers, chips, muffins, and Bagels. The cereals that have passed this process contains only little nutrients and can raise blood sugar levels quickly, and usually lead to fat storage.
There are other foods containing carbohydrates, such as fruits and legumes. However, these foods also contain many essential nutrients and do not always need to be restricted.
5. Make the plain water as a beverage choice number one. On a normal day, we would have to drink about 8 glasses of water. Choose drinks without calories and without caffeine as your primary beverage.
Avoid sugary drinks full of calories as soda, juice, or energy drinks that will add calories on a diet and increase body fat.
This is a common argument. The amount of fluid needed is different for each person, depending on the body size and the amount of sweat. For example, people who do sports aerobic should drink more to restore the body fluids. Let thirst guide you.
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