Jakarta, I have aerobics, fitness, eating less carbs and replace them with vegetables but why the results are normal, yes. How easy way to lose weight? Currently I do not even have time to exercise because of my job that takes too much time. For additional information, I was overweight to start small. Then the way what should I do to my ideal body weight gain (proportional)?
Marlin (Single Male, 20 years), emapuspaXXXXXXX@yahoo.co.id
Height 158 cm and weight 85 Kg
Answer
Marlin, now you are on a 34.1 BMI. Your decision to lose weight is appropriate. If you are already fat from small and if one or both of your parents also are overweight and / or hypertension and / or diabetes, may I say you have a genetic predisposition to become obese.
My advice if you want to lose weight is:
Eat more frequently but less so you always feel full. There is a tendency for 'revenge' if we limit our eating restraint (eat only 1 or 2 times a day) because you are hungry and when you allow yourself to eat, hard to control the appetite because you may think "anyway I have not eaten this morning "for example.
Of course if you eat more often, you still have to sort out the type of food that you can make snacks. A good choice is fresh fruit, fresh fruit juices (without added sugar) and nuts (1 handful of nuts with a share).
As for the staple food, healthy living tips apply:
1. Reduce the assumption of fat / oil. Can be done by not eating the skin of the chicken / meat, separating the visible fat from meat and chicken is clear, 2. Reduce fried foods and choose low-fat dairy products (low-fat/skim).
3. Increase servings of vegetables in your dish. Vegetables should meet 1 / 2 (half) your dishes, rice 1 / 4 plate and the rest for meat / fish / chicken.
You mentioned that you replace the intake of carbohydrates with vegetables, this is good. Better yet if you pay attention to how you process the vegetables: whether boiled, steamed or in-cah? Or created as a food bersantan? Also keep in mind how to process the meat / chicken / fish you consume.
What is also important to note is the size of the meal. If you follow my advice to eat little and often, food portions are consistently very important that your calorie consumption does not fluctuate too drastically from day to day.
Eating rice = rice 1 / 4 plate, side 1 / 4 plate and vegetables (boiled / steamed / cah) 1 / 2 plate.
Servings of fruit = a fist grip of your hand (about 1 medium size apple / orange) or 150 g of fresh fruit
My second suggestion is to try to incorporate moderate exercise activity unplanned / not take much. Example:
1. Car parking or transportation farther down from 500 m away from your office so you can walk to and from the car or public transport.
2. If you want to go up or down the floor, get used to use a ladder if it is only 1-2 floors only.
3. Expand the activities of standing while working. In addition to stretching can also be to socialize while (for example) into the toilet, the kitchen getting a drink / snack.
According to the study, weight reduction is balanced and sustainable (long term) is between 0.75 to 1.5 kg per week. This can be achieved when coupled with exercise, so if you can not exercise regularly may not be that fast.
If I may suggest that you do not focus on the desire to lose weight because it will make you obsess and get bored quickly. If you do the above tips unconsciously (making it as a lifestyle) would be easier.
Leona Victoria Djajadi MND
Master of Nutrition and Dietetics (Nutritionist) from the University of Sydney. With a special interest in diet programs for oncology, cardiology, diabetes, gastrointestinal and life modification program diets.
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