To lose weight to note a few things:
- Dietary habit,
- Break pattern
- Sport pattern
Losing weight is best done with a combination of healthy diet and exercise. Both of these can not be separated. You have to keep doing the same exercise with the food arrangements. If only diet alone and not balanced with exercise you will tend to feel sluggish. You can do a combination of exercise with a balanced nutritional diet.
The sport that can be applied is that aerobic as running, swimming, cycling or having the character formation of such a plank, push-ups, and weight training.
If you do this regularly for 30-60 minutes, at least 3 times / week, supported by a balanced diet, of course, there will be changes in your body weight. The bottom line is a high discipline.
Eliminate your desire to lose weight in a short time, because the weight loss too quickly can potentially cause health problems. Natural weight loss is around 0.5 kg / week or 2-2.5 kg / month.
For diet, you have to do is reduce the amount of calories in a day.
Fixed try to eat 3 times a day just the portions are set according to your calorie needs.
Every time you eat there is an element carbohidrat (bread wheat, potato), avoid fried foods, beverages and foods that are too sweet, salt, consume plenty of water, multiply side dish with fish, multiply the fruits and vegetables, avoid foods from cans or fast food ( sausage, fries, nuggets), avoid sugary snacks (if hungry, can choose the form of fruit or vegetable snack sweet).
Strive for your morning breakfast was always accompanied by sweet fruit.
For the evenings avoid foods that are too large portions. Precisely lowering diet do not need expensive food. Just eat foods that you normally eat, but the number should be reduced. Potato and sweet potato is basically carbohydrates, which when you eat in a large enough amount of calories consumed so would be tantamount to rice.
Losing weight takes time, patience, and discipline. But if you do it wholeheartedly and right, then it will produce results like what you dream. If the diet difficult to do alone, you can enlist the help of Physician Nutrition Specialist to set up your nutrient needs and also help the Specialist Sports Medicine to help determine your exercise prescription.