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Author: Puteri Fikri|2024-3-11
Weight gain is a part of anybody's life, the same goes to weight loss. Various factors like age, gender, metabolism and menstrual cycle can cause you to gain a few kilos. Body weight in general has been the key factor to female and male of determining their attractiveness.
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What you should know in diet for weight loss for woman?
Even there are no written black and white that an attractive individual has to be thin, but that is the norm in the society that the one with extra body fat will be treated differently. Being overweight or obese is often mistaken as someone who is not attractive and unhealthy. In a way this can reduce the individual's self esteem and cause more stress. Stress deduce to that person to eat more and thus gain more weight. It is easy to convince anyone with extra body fat that he or she is looking good but with a bit judgement from the society, they will down and unmotivated.
With this factor, a huge number of individuals especially female always try to find a way to lose weight. It is a very simple concept to lose weight, when the number of calories you consumed is lesser than the number of calories you burned. There are two ways of achieving that which are reducing the calories from your food intake or increasing the calories burn through physical activities.
How much can you shed in a week?
It is normal to target 1 or 2 kilograms to lose within a week as a drastic weight loss can cause other side effects. There is always a saying that says a little will go a long way. It is commonly heard that balanced diet can contribute to positive lifestyle. Basically healthy habits will help you to lose weight too. Before searching which diet is suitable for you, you need to get to know your body's needs. For someone who is having medical conditions, it is better to consult your doctor for opinions. Any diet if being taken seriously and consistently can lead to weight loss, just for the matter of which can make you fell better.
Weight loss diets should be costumed according to the individuals age group. For instance, in your 20s, you should focus more on food that can supply calcium, folate and iron. Up when you hit your thirties, the necessity shifted to magnesium. During your 40s, antioxidants can be more important to be consumed. When you are in your 50s and beyond, you should focus more on calcium, vitamin D and B12. Even though there is no specific study that suggest certain nutrients to certain age limit, but with the consumption of the nutrient dense foods and having balanced diet, it will help both your weight and body health.
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Start your healthy weight loss journey with various diet plans
Among the popular current diet trend is intermittent fasting. You must have heard someone or encounter your friend going through this diet. It has become popular as it does not need too much of requirements.
Intermittent fasting
The idea is you will be consuming lesser calories as you have a time window where you can eat. The most popular option is 16:8, where you fast for 16 hours and have the leisure to eat within the 8 remaining hours in day. During the fasting period, you can consume zero-calorie beverages like black coffee, green tea or sparkling water. There is no limit to the drinks but you must never eat anything even it is low in calories as it will cancel out your diet plans. The pros of choosing intermittent fasting is not only to lose weight, but it also improve your insulin resistance, stabilize sugar levels and reduce the risk of stroke. The cons of this diet is just that you need to adjust the eating window with your lifestyle especially to those who is working and have a specific lunch hour.
Mediterranean diet
This diet in inspired by the eating habits of people living near the Mediterranean Sea which consists of foods that gives benefits to the heart. People doing this Mediterranean diet will consume heart healthy food like vegetables, fish, whole grains, fruits and nuts. The idea is to avoid refined grains, added sugar, refined oils or processed meats.
What to avoid in Mediterranean diet?
Highly processed foods like granola bars, microwave popcorn or nuggets should also be avoided in Mediterranean diet. There is no heavy restrictions of what you can not consume but you must keep looking for your sodium and sugar level.
Atkins Diet
Under 20 grammes of carbohydrates daily for the first two weeks. Consume leafy greens and other high-fat, high-protein, and low-carb veggies. The weight reduction is sparked by this. Phase 2 (balancing): Reintroduce small portions of fruit, low-carb veggies, and more nuts gradually. Phase 3 (tweaking): When you are extremely near to your desired weight, increase your carbohydrate intake until the rate of weight loss slows. In Phase 4 (maintenance), you are allowed to consume as many wholesome carbohydrates as your body can handle without gaining weight. All of these steps, however, might not be required. Some people opt to start eating lots of fruit and vegetables right away, skipping the induction phase altogether. With this diet being among of the strict diet someone can choose, there are a long lists of food that are off the limit. This includes : Individuals on the Atkins diet are told to avoid, or limit, the following foods: - sugar: found in soft drinks, fruit juices, cakes, candy, ice cream, and similar products - grains: wheat, spelt, rye, barley, rice - “diet” and “low fat” foods: are sometimes very high in sugar - high carb vegetables: carrots, turnips, etc. (induction only) - high carb fruits: bananas, apples, oranges, pears, grapes (induction only) - starches: potatoes, sweet potatoes (induction only) - legumes: lentils, beans, chickpeas, etc. (induction only)
Keto Diet
Keto diet has been a fast-rising trend especially to those who seek for diet with many health benefits. Besides losing weight, this low carb diet will improve your health as it able to fight against diabetes, cancer and even Alzheimer’s disease. The basic of this diet is to consume food which is low in carbs and high in fat. Although it is quite similar with Atkins diet, it has fewer food selection if being compared.
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How can healthy fats make you lose weight?
This low carb diet involved drastically to reduce the carbohydrate intake and replace them with healthy fats. With this method, your body will be in a metabolic state which called ketosis. This diet is often combined with intermittent fasting as the results will be more promising. The body will burn fats more effectively during the fasting period as the body needs energy.
The burning process will turn fat into ketones in liver which will supply energy to the brain. This indirectly help to cause significant reductions in blood sugar and insulin levels which indirectly promote weight loss. To go in depth for this keto diet, there are several versions that you can try out which are standard ketogenic diet (SKD), cyclical ketogenic diet (CKD). targeted ketogenic diet (TKD) and high protein ketogenic diet. Each of the version varies but the most recommended is standard ketogenic diet as the others require proper research before you can commit to the diet plan.
Can you consume any carbohydrates during this diet?
Among the top food intake that you can consume during this diet, it is crucial to limit your carbs to 20 – 50 gram per day. Food choice that you have in this diet should be healthy fats like are seafood, meat and poultry, eggs and cheese.
Weight loss meal plans
There are a long list of what you can enjoy during this diet however, it may not be the right fit for everyone. The diet can give side effects like dizziness especially if you are new to the field. Since healthy diet will work wonder when you can restrict yourself from consuming more calories than you should, there is another diet plan which directly calculate your calorie intake. Most people find it troublesome to start calorie counting as it requires efforts and consistencies. However, to lose weight, calories do play a huge role. The calories you need actually depends on factors like gender, age, weight and daily activity level.
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Other underdog diet you may never heard of but can definitely give it a try
The zone diet
Each meal should contain a nutritional balance of 40% carbohydrates, 30% fats, and 30% protein according to the Zone diet. Controlling insulin levels is also a key component, which may produce better body weight control and weight loss than other strategies. The Zone diet promotes the intake of healthy fats such olive oil, avocado, and almonds as well as unprocessed, high-quality carbs.
Calorie consumption based on age group
For example, a 40 years old construction worker will need more calories than a clerk of the same age. Or in another situation, a 40 years old teacher will require less calorie compared to a 25 years old teacher. If you are currently trying to lose weight, you should create a meal plan that can produce calorie deficit. Some people can imply this type of diet but ended up gaining more weight rather than losing them. This is because although you will be calorie counting all day and hit the pause button when your limit has been achieved through the day, you may be choosing the low quality meal. For instance, you can eat 100 calories of fries instead of 100 calories worth of fruits and your body will only be filled with sodium from the fries. It is easy to be distracted from your healthy weight loss journey, however, you can create a cheat code beforehand so that your mind can stay focus.
Be prepared:
Create a meal plan, establish how you will measure or estimate portions, and download a calorie counting app or online tool before you begin.
Consult food labels:
For calorie counting, food labels provide a wealth of important information. Verify the suggested portion size listed on the package.
Defeat the temptation:
Eliminate the junk food from your home. This will make it simpler for you to select healthy snacks and achieve your goals.
Aim for gradual weight loss:
Don't drastically reduce your caloric intake. Despite the fact that you'll lose weight more quickly, you can feel horrible and be less motivated to follow your strategy.
Energise your workout:
The most effective weight loss plans combine exercise and food.
In order to keep weight loss program intact, you can prepare your next meal before hand. Meal preparation has been popular among individuals who want to lose weight as they can carefully check what will their body consume.
Make-ahead meals:
Complete meals that may be prepared in advance and warmed at mealtimes. This is especially useful for evening meals.
Batching food:
Making a specific recipe in huge batches, then dividing it into individual servings to be frozen and consumed over the ensuing few months. These are common choices for warm lunch or dinner. Meals that have been prepared and portioned into individual, convenient servings that may be enjoyed over the course of a few days and stored in the refrigerator. This is very useful for fast lunches. Finished ingredients: preparing the ingredients needed for certain meals in advance to reduce the amount of time spent in the kitchen cooking. Your goals and daily healthy habits will determine the approach that will be most effective for you to make significant weight loss.
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Get to know your body needs to lose body weight
You can choose any diet that is convenient and suitable for your body but make sure not to stress yourself. Stress can be a major factor of actually gaining more weight. Do not make your weight loss journey a stressful one as Your body experiences a rush of energy as a result of cortisol's stimulation of your fat and carbohydrate metabolism.
While necessary for survival conditions, this procedure also makes you more hungry. In addition, high cortisol levels can make you crave salty, fatty, and sweet foods. As a result, you're more likely to enjoy a meal that is well-balanced than you are to indulge in french fries and a milkshake. Your body may create less testosterone if you have too much cortisol in your system. Your body may burn fewer calories as a result and experience a loss of muscle mass.
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