Dieting for weight loss is not just about fasting; unhealthy dieting can harm your health, so be sure to choose the right dieting method. If you want to slim down, it is recommended to follow along with me.
What are the tips for dieting?
1. Breakfast is a must
When many people are dieting, they choose to skip breakfast, thinking that by skipping a meal, they will reduce their calorie intake, which can help with weight loss. However, in reality, breakfast is meant to provide energy to the body because energy has already been depleted during the night. Having breakfast provides fuel to the body, boosts metabolism, and accelerates fat burning.
If breakfast is skipped, one would feel hungry throughout the morning. When hungry, the appetite increases, leading to overeating during lunch. Overeating suddenly overwhelms the digestive system, causing indigestion and contributing to abdominal obesity.
2. Consume calories sensibly
It is widely known that excess calories stored in the body can easily lead to weight gain. Therefore, during weight loss, the habit is to reduce calorie intake. However, it is crucial to maintain an adequate calorie intake to prevent a decrease in metabolic rate, which is detrimental to weight loss. Daily calorie intake should be reasonable, neither too high nor too low.
Individuals aiming to lose weight should keep in mind that men should consume around 1700 kcal per day, while women should aim for 1500 kcal, with a fluctuation of around 100 kcal. This calorie range is the most suitable for daily intake, ensuring that it is not excessive and can aid in weight loss.
3. Eat more vegetables
During weight loss, it is essential to consume more vegetables because many people tend to eat less food while dieting. However, sudden reduction in intake can lead to hunger, potentially resulting in overeating and exceeding the calorie limit. Therefore, it is recommended to consume more vegetables to support weight loss.
This is because vegetables are rich in dietary fiber, providing a strong sense of fullness and preventing hunger. Most green vegetables are low in calories, so even if consumed in larger quantities, they do not cause weight gain. Additionally, the micronutrients and vitamins in vegetables contribute to a nutritious weight loss diet.
What vegetables are best for weight loss?
1. Tomatoes
Tomatoes can be consumed cooked as a vegetable or raw as a fruit. Regardless of the form, they are beneficial for weight loss. Tomatoes are low in calories and help in reducing free radical activity, making them a great aid in weight loss.
2. Zucchini
Zucchini contains lignin, fiber, and pectin, which promote intestinal motility and are suitable for individuals with constipation-related obesity. Consuming zucchini daily can increase bowel movements, contributing to a flatter abdomen.
3. Bitter Gourd
Bitter gourd is extremely low in calories, so consuming it in large quantities does not lead to weight gain. It contains bitter melon compounds that can reduce fat absorption in the body, making it effective for individuals with constipation-related obesity or visceral obesity. With consistent consumption, significant weight loss results can be achieved.
4. Radish
Individuals looking to lose weight should consume radishes regularly as they contain amylase and mustard oil, which prevent the accumulation of subcutaneous fat and aid fat metabolism. Furthermore, consuming radishes promotes bowel movements, helping the body eliminate waste and reduce body weight. Radishes can be chopped and simmered into a tasty soup for daily consumption.
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