TIMESINDONESIA, JAKARTA – Healthy diet tips can be one of the most important things for those who want to lose weight. Obesity is unhealthy. Moreover, it also can affect daily physical activities.
There are easy ways to do diet in healthy way. However, if you willing to have good result then you need to be serious about it. It will take times, but your hard work will be paid off.
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Healthy diet tips to help you lose some weight
1. Do not skip breakfast
In fact, breakfast replenishes the energy supply needed by our body. In addition to that, breakfast can make you feel full longer so you do not feel the need to eat between meals or overeat. There are foods that you can have for breakfast as they contain many nutrients that can boost our energy to start the day.
Several foods like eggs, greek yoghurt, coffee, oatmeal, chia seeds, berries, cottage cheese, and whole wheat toast could be the best thing to have during breakfast. The best time to have breakfast is between 7 AM and 8 AM.
2. Eat slowly
Eating too fast can increase the risk of becoming overweight. Researchers also mentioned that eating slowly can reduce the calories intake and help you lose weight in a healthy way.
3. Drink enough water
Sufficient water intake can boost your metabolism and prevent you from being dehydrated. Most people need four to six cups of water daily. When your body is dehydrated, the body sends the wrong signal to your brain, making you feel hungry. Then, it leads to overeating.
4. Consume foods that contain a high level of soluble fiber
Foods that are rich in soluble fiber can make you feel full longer. Soluble fiber can be found in grains and nuts, avocado, tubers, broccoli, pear, carrot, apple, dragonfruit, guava, sunflower seeds, fig, and oat.
5. Avoid drinking sweet beverages
Sweet beverages contain a high level of sugar and calories that can increase your weight. Therefore, if you want to lose some weight, you have to avoid drinking sweet beverages. It is better for you to drink water instead of sweet beverages.
6. Increase your protein intake
Cited from The American Journal of Clinical Nutrition, increasing protein intake by 15 - 30% can help us reduce our calories intake. By doing so, we will be able to reduce our daily food portions that will help you lose some weight. Foods that are rich in protein include nuts, lean meats and poultry, eggs, and low fat dairy products.
7. Exercise regularly
Not only maintaining a healthy diet, but you also have to exercise regularly to help you lose some weight in a healthier way. Some cardio and weightlifting exercises can be a good choice to help you lose some weight. In fact, regular exercise can help you lose weight, boost your mood, and reduce the risk of long-term diseases.
8. Have enough sleep
The last healthy diet tip to lose weight is to have enough sleep. Lack of sleep will affect your metabolism and increase your appetite. This will lead to overeating and being overweight. The recommended amount of sleep for a healthy adult is at least seven hours.
Go to bed and get up at the same time every day. By doing so, this sleep pattern can improve your health and your body’s sleep-wake cycle. This way you will achieve the goal for your healthy diet. (*)
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| Publisher | : Sholihin Nur |
