Healthy Diet Tips Through Food and Exercise
Wanting to get the ideal body weight is often the reason someone goes on a diet. Well, there are some safe and healthy diet tips that you can do. Thus, you can achieve the ideal body weight.
Reducing food portions and even not eating at all is not a safe way to gain ideal body weight. If you do this way, instead of getting the ideal body weight, but the risk of various health problems.
Keep in mind that a healthy diet is a diet that can improve body health. Therefore, if you want to lose weight, it's better if you pay attention to the intake of food consumed.
In addition, you also need to accompany it by doing regular exercise. Therefore, you can do some of the following diet tips to get ideal body weight and a healthy body.
Diet Tips 1: Foods for a Healthy Diet
In order for organ function to work properly, the body needs a variety of nutrients such as carbohydrates, protein, fat, fiber, as well as vitamins and minerals. You don't need to spend a lot of money to get this variety of nutrients, because there are lots of nutritious foods that are cheap and easy to get.
The following are some recommendations for food ingredients based on the type of nutrition:
1. Carbohydrates
There are several good sources of carbohydrates for the body, including:
- Grains, such as quinoa
- Wheat
- Porang rice and shirataki rice
- Vegetables, such as corn, potatoes, and sweet potatoes
- Fruits, such as dragon fruit, bananas and apples
- Legumes, such as kidney beans
Choosing the right carbs can help your body digest food more slowly, so you'll feel full longer. Like wheat which is known to contain vitamins and minerals that are good for the body.
Not only that, choosing a good type of carbohydrate can also help the body maintain sugar levels to stay balanced.
2. Proteins
Milk and its processed products, including yogurt, are a good source of protein to consume while on a diet. This is because yogurt has important nutrients, such as calcium, as well as ingredients that can increase the fat burning process and inhibit fat accumulation.
When on a diet program, you can consume yogurt with low sugar and low fat content.
Besides yogurt, eggs can also make you full longer because they contain high protein. You can make eggs part of the breakfast menu so you can feel full longer until lunch time.
Other sources of protein that are no less important include:
• Seafood
• Lean meat
• Nuts
In addition, oatmeal is also known to reduce weight because it contains high protein and fiber. You can also make it one of the breakfast menus and mix it with unsweetened yogurt or fruit.
3. Fat
Unsaturated fat is a good type of fat to add to your healthy diet. This type of fat can be a source of fatty acids and calories that the body needs when exercising. Not only that, unsaturated fats can also relieve inflammation.
Some sources of unsaturated fat that you can consume include:
- Avocado
- Nuts
- Grains
- Olive
- Olive oil
In addition, drink enough water because it can maintain the function of your digestive system. Drinking water can also help the body's metabolism run well and burn more calories.
Diet Tip 2: Balance a Healthy Diet with Exercise
After paying attention to what you consume, don't forget to accompany it with regular exercise. As you get older, the ability of the digestive muscles can decrease. The body's metabolism will also be slower, so that it can cause a distended stomach.
Regular exercise can burn calories and strengthen weak muscles, maintain body fitness, and reduce the risk of various types of diseases. Not only that, doing it regularly can also improve balance, strengthen bones, protect joints, and prevent senility.
The following are some light exercise options that you can do while on a diet program:
1. Walk
Walking makes bones stronger, keeps blood pressure stable, maintains cholesterol levels in the body, improves mood, and improves memory. Walking also keeps you from various risks of disease, such as heart disease.
2. Jog
Jogging is an excellent exercise for weight loss. This type of exercise can burn a lot of calories, suppress appetite, and burn fat in the body quickly, especially in the stomach.
3. Swimming
Apart from jogging and walking, swimming also provides many benefits for the body. Besides being able to lose weight, swimming is known to relieve joint pain, improve mood, and control stress.
4. Lift weights
Lifting weights is an example of exercise you can do to help your body lose weight. However, lifting weights should be adjusted to the limits of ability and body condition and don't push yourself too hard.
In fact, this type of exercise keeps your muscles strong and helps burn calories. However, you should first consult a doctor, especially if you have a history of certain diseases.
Whatever the choice of sport, it's better if you do sports according to your hobbies and interests. Apart from burning calories and being good for the body, exercising according to hobbies will certainly make your mood better.
Diet Tips 3: Apply a Healthy Lifestyle
Apart from consuming nutritious food and exercising regularly, it is important for you to always adopt a healthy lifestyle. There are several steps you can take, including:
- Limit consumption of alcoholic beverages
- Stop smoking
- Enough sleep time
- Do regular health checks
If you want to lose weight or just want to get in shape, watch your diet, do regular exercise, and change your lifestyle to be healthier.
However, if you have certain medical conditions that limit your food intake or your movements and activities, consult your doctor for healthy diet tips that suit your conditions and needs.
