Healthy Weight Loss
If your waist size was over 80 cm, then you must do diet with a healthy food to shrink it. Therefore, accumulation of fat in the abdomen can increase the risk of diabetes and heart disease up to four times. Healthy weight loss according to WHO is 1 to 1.5 kg per week. By the reduction of food intake to 500 calories per day. Because the decrease of body weight by reducing calorie intake with balanced nutritional composition, will result for much stable reduction.
Researchers suggested to increase the consumption of fruit and vegetables. Because already proven to lose weight. Consumption of food with high protein and high fiber-based on whole grains are also highly recommended. If you have done the diet wisely.
Then you must exercise regularly. Exercising every day can help to reduce weight. The body muscles also become stronger. Do exercise at least three times a week. If your body hasn’t adjusted, do it gradually. First, do it for 30 minutes. When your body has adjusted, add the time to exercise for 60 minutes. Exercise like running, swimming, aerobics, and cycling is very effective to burn the body fat. So that the weight will decrease faster rather than if you do not do exercise. Not only that, if you exercise every day. That means you have been improved the insulin resistance which will help you to decrease fat levels.
It is not enough by only doing diet and routine exercise. Apparently, the amount of sleep should also be noted. Lack of sleep can affect the balance of leptin and ghrelin hormones which stimulate the appetite.
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