How to lose weight safely without side effects

Every day there are more and more types of new diets and sophisticated exercise programs that are claimed to be able to lose weight. Not a few experts also recommend that you eat a series of low-calorie foods to help lose weight. However, how do you actually lose healthy weight without the risk of side effects?

Safe and healthy way to lose weight

There are many ways to lose weight. Some of them may come to fruition quickly, but some may not. Not infrequently, the wrong diet method or exercise program can actually be troublesome for you.

To keep weight loss safe and under control, here are some steps you can take:

1. Increase protein intake

Protein is often associated with increased muscle mass and body weight. In fact, consumption of protein can also be a healthy way to lose weight. This is because the body burns more calories when it digests protein.

Foods high in protein also provide a feeling of fullness and reduce appetite so that food intake is controlled.

Refers to deep studies The American Journal of Clinical Nutrition , people following a high-protein diet can even reduce their calorie intake to more than 400 kcal per day.

2. Limiting sugar intake

Obesity is not always caused by excess fat intake. If you consume excess sugar, the body will convert the excess sugar into fat cell deposits. Gradually, fat cells increase in number so that you gain weight.

Therefore, limiting sugar intake is one way to lose weight. Limit your sugar intake to no more than 4 tablespoons a day. Also reduce food, snacks, and sweet drinks that contain lots of sugar.

3. Eating whole and natural foods

Losing weight does not mean drastically limiting your food intake. Instead, you need to eat nutrient-dense whole foods in the form of vegetables, fruit, fish, meat, nuts, whole grains, and so on.

Eating whole foods will help you limit your intake of added sugars, trans fats, and excess calories that are found in many processed foods. You will also feel full longer so you don't overeat.

4. Drink more water

Drinking water is a great way to lose weight, especially if done before eating. Some studies have found that drinking 500 mL of water before meals can increase calorie burn by 24-30 percent over an hour.

In addition, drinking water will also prevent dehydration. Dehydration can sometimes cause hunger-like symptoms. You may mistake this symptom and eat more. By drinking enough water, you can avoid this condition.

5. Eat slowly

If you eat too fast, you will end up consuming a lot of calories before your body realizes that you are full. As a result, the body tends to get a lot of calories at every meal.

This is why people who eat quickly are more at risk of obesity. Conversely, eating slowly will help you limit your calorie intake and trigger the production of hormones that reduce weight.

6. Increase fiber consumption

Fiber-rich foods like vegetables, fruit, nuts, and seeds make you feel full quickly. The feeling of fullness from fiber can last a long time so you don't overeat.

Not only that, fiber can also delay gastric emptying and trigger the production of the satiety hormone. Some types of fiber can even increase the growth of good bacteria in the intestines. These bacteria will help you lose weight.

7. Exercise regularly

Discussing how to lose weight is not complete without exercise. The reason is, exercise is useful for burning excess calories in the body. That way, calories will not accumulate and turn into fat stores.

The type of exercise that is most effective at reducing body weight is aerobic exercise. For example walking, jogging , swimming and cycling. Aerobic exercise makes the body burn more fat so that you lose weight quickly.

There are various ways to lose weight. Starting from undergoing a diet program, exercising regularly, to limiting the intake of certain foods. Make sure you go through all of these steps for optimal results.