How to lose weight

I feel the urged to talk about how to lose weight. From what I see, recently, many people seems to lose weight by using certain products that claims can lose weight effectively when we consume the product. For me, losing weight is not necessary using products. Why should we spend a lot of our money buying all sorts of lose weight products in order to lose weight? In addition, diet by consuming fruits and vegetables only or diet in high protein is also not good. We are encouraged to consume variety of food per day. Do not restrict too much on yourselves. Actually, we can lose weight naturally by diet and also by doing physical activity. I'm not bashing all the weight lose products. I just expressing my thought about all this matter. Thus, now, I want to explain how to lose weight without using any products or by consuming only fruits and vegetables.

1. Diet

• Eat balance food. In order to lose some weight, DO NOT SKIP ANY MEALS. We must take our breakfast, lunch and dinner each day. We usually encouraged to take meals up to 6 times per day. This is because, when we skip meals, we will tend to eat more for the next meal. Our body has such amazing mechanism. When we skip meal, our body translates that we are in starvation modes. So, the body can't process the carbohydrate that we suppose to gain from diet  to energy and will produce own sugar which come from food storage in our body (eg: glycogen stores) that will be used as energy in the body. Thus, when we consume food later, we will consume more because our body want to replenish back the food restores that they use during starvation period. 

• Second, PLAN OUR MEAL TIME. We need to take meals at the appropriate and fixed time so that our body won't think that we are in starvation mode and make own sugar to produce energy. Furthermore, when we plan our time well, the mechanism in our body will regulates effectively because they know when they should digest the meal in order to be converted into energy.
• Thirdly, EAT SMALL & FREQUENT MEAL. As I said above, we can't skip any meals but the quantity of every meals matters. If we only eat once per day but eat a lot in each meal, that's will make no difference. DO you know, if we eat a lot at one time, we will easily to get hungry. This is because when we eat a lot especially carbohydrate food, it will make our blood sugar rises or in medical terms called, hyperglycemia. (This is not mean that we have diabetes. It is only the way our body reacts with high consumption of food) One of the symptoms of hyperglycemia is frequent hunger. How is this happen? When we consume a lot of food at one time, our body will have insulin resistance, whereas the insulin cannot convert all the food into energy. Thus, the cell in the body will think that we are in starvation mode, and thus, send impulse to consume more food to overcome the starvation period.
• Fourthly, we should eat a lot of vegetable especially green leafy ones such as kangkung, sawi and such. this is because vegetables have trace of calorie which will not increase weight. Moreover, vegetables have  fibers which will increase our satiety and delay hunger. Thus, we will not consume more carbohydrate food such as rice. *Consume more fruits is not good because fruit also have calories that will increase the weight. The recommended serving for fruit is 2 serving per day. Examples of 1 serving of fruit : 1 slice of papaya, 1 whole medium apple @ pear @ orange*

    

• Fifthly, we are encourage to DRINK PLAIN WATER BEFORE MEAL in order to increase our satiety and we will not consume more rice and such.
• This is the recommended serving for lunch or dinner.
• Change the method of cooking. Instead of frying or cooking with coconut milk, consume soup based food (eg : mee soup, chicken soup), grilled food, baked food and such. If we really want to eat fry food, only eat twice per week in a small quantity such as 1 matchbox of fried chicken or one medium sized of fried fish (eg: ikan kembung, ikan selar) .

2. Physical Activity (Eg, exercising)

•  We are required to exercise at least 40 minutes per session, four times per week in order to lose weight. For your information, 30 minutes exercise per session is only to maintain weight. Exercise is not only your need to jog 40 minutes straight. When we do any vigorous activity will also considered as exercising. Exercising by means is when we moves all the parts of body vigorously. So, don't worry if you don't like to jog much, you can consider another vigorous activity as exercise.. Example of vigorous activity are swimming, aerobic, briskwalking (walking in fast pace), and even if you doing house chores (eg sweep floor, moping floor) for at least 40 minutes, it is considered as exercising. There's no reasons you can't exercise

     

     

Finally, the important parts in losing weight is self determination. When we dedicate ourselves to certain matters, we will stick to the planned matter until we achieve our goal. So, set goal for yourself but don't be too ambitious. It is normal when we can lose weight 0.5 kg to 1 kg per week but, it is not normal if we start losing weight up until 14 kg per week or month. It will danger our own health. So, be careful. Plus, being too thin is not good because it will also danger our own health. This best solution is that, try to times your height twice with 22.5 kg/m2. This will show the ideal weight that we should gain. For example, if our height is 1.55m, thus : 1.55m x 1.55 m x 22.5 kg/m2 = 54 kg. So, we should aim to have weight 54 kg not more and not less. 

Conclusion: Change your lifestyle, do not skip meals, eat in small but frequent meals and exercise. Not to forget, self determination. Live in healthier way! 

p/s : Sorry, if this post hurts anybody. I only expressing myself and share what I'd learn past years. For the expertise in this nutritional area, hope you guys will correct me if I mention wrong facts.

* A moment to remember:

Sincerely,

Future  R.D,