Easy Ways to Lose Weight Without Hunger
Many people go on diets by eating as little as possible, with the goal of cutting down on the amount of calories consumed. However, this dieting method is very punishing and difficult to maintain for a long period of time. Because sooner or later, you will give in to hunger and end up overeating.
Losing weight is not just about looking better. Being too overweight or obese can increase the risk of various diseases, such as high blood pressure, diabetes, heart disease, stroke, and cancer.
How to lose weight by resisting the urge to eat is not effective. When you eat too little, the body will experience a lack of nutrients, and sometimes also a lack of fluids. This condition can make you weak, even sick. In addition, this wrong way of dieting actually makes the body store more calorie reserves in the form of fat, so the weight still doesn't go down.
The Healthy Way to Lose Weight
So that efforts to lose weight are more effective and don't actually make you sick, do the right and healthy weight loss, namely by:
Healthy diet
Who says you have to be hungry while on a diet? Several studies reveal that how often you eat in a day does not affect weight. The key is to reduce your intake of calorie intake from food. And this does not always mean reducing the amount or portion of food consumed.
To reduce calorie intake, you need to limit consumption of foods that contain high calories. Among them are fast food (pizza, burgers), fried foods (fries, fried chicken, chips), processed meats (sausages, corned beef, smoked meats), and various sweet drinks.
While on a diet, you shouldn't go hungry. Because when you are hungry, you tend to choose high-calorie foods and eat large portions as an outlet. Keep eating three times a day, but reduce the portion.
So that you don't get hungry quickly, multiply the types of foods that contain protein. And replace some of the food menu with vegetables and fruits.
Sport
Of course, a healthy diet must be balanced with exercise. Often people who want to lose weight exercise excessively, so that they are thin quickly. However, this will actually starve the body because it runs out of energy, and eventually triggers you to eat a lot after exercising. So, how much weight and how long is effective exercise for weight loss?
Based on studies, moderate intensity exercise with a total of 150-250 minutes per week is effective in losing weight. This means, it is recommended to exercise for at least 25-30 minutes per day if you want to lose weight.
As long as you keep exercising regularly every week, the weight loss program will be effective. If you don't have time to exercise every day, you can do it three times a week, but of course the duration for each exercise needs to be longer.
Taking Supplements Can Help You Lose Weight
There are various supplements that can speed up and make it easier for you to lose weight. Some ingredients that are believed to help with weight loss are:
Lotus leaf extract
Lotus leaf extract is believed to help prevent obesity and increase fat metabolism, thus helping you lose weight. In one study, lotus leaf extract was found to be efficacious in reducing blood sugar, cholesterol and triglyceride levels in the blood.
L-carnitine
L-carnitine is an amino acid that is produced naturally in the body. Its function is to support fat metabolism and energy production, by helping cells burn fat for energy.
Studies show that obese people who take L-carnitine supplements for several weeks lose an average of 1.3 kg in weight. However, further research is needed to prove its effectiveness in the long term.
Conjugated linoleic acid (CLA)
Conjugated linoleic acid (CLA), also known as linoleic acid, is naturally found in animal flesh. Even though it is included in the saturated fat group, linoleic acid can increase fat burning and reduce fat storage. However, its effectiveness still needs further research.
Generally, supplements for weight loss are not intended for children, pregnant women and nursing mothers. In addition, if you have certain medical conditions, you should first consult with your doctor before taking any supplements.
Efforts to lose weight do not have to make you suffer, let alone sacrifice your health. Prioritize having a healthy diet and regular exercise to achieve ideal body weight. If you are interested in using weight loss supplements, be sure to take them according to the dosage stated on the package.
