Contents:
- Medical Video: Tim Tebow Explains How The Keto Diet Breaks Down Fat
- What are the dietary preparations that need to be done long ago?
- 1. Set specific but realistic targets
- 2. Find out how much food or drink you have to consume normally in a day
- 3. Find out physical activities that are suitable for your daily activities
- 4. Consult a doctor or nutritionist
Medical Video: Tim Tebow Explains How The Keto Diet Breaks Down Fat
A good diet program needs careful planning so you can get the desired results. Here are the four diet preparations you need to do before starting.
What are the dietary preparations that need to be done long ago?
1. Set specific but realistic targets
Don't just put the target "want to lose weight", but make your final target more specific to the short-term target points. These more specific short-term targets will be useful as a guide for you to diet to pass on your long-term goals.
For example, find out first how much weight is appropriate for your height (to calculate your BMI, check the Healthy BMI Hello Calculator or at bit.ly/indeksmassatubuh). If you think it's too far away, choose a target that is closest to your ideal weight. Make it a long-term goal that you will aim for. You could say this is the main target.
Next, break the long-term goal into a weekly or biweekly goal in a shorter time than the main target. For example, within one week your target is to reduce 1 kg of body weight.
Make your short-term goals as a springboard every week until over time you will approach the main target.
2. Find out how much food or drink you have to consume normally in a day
Before starting a diet, it's a good idea to remember and find out how many calories you usually eat during this time. Make estimates of these numbers as the starting point of your weight loss program. Only after that can you begin to reduce calorie intake from these standards slowly.
But remember: The number of calories you reduce can vary depending on the weight loss goal you set per week. For example, you can target to reduce 500 calories per day for a week. After that, reduce it again to 600 for the next week, for example.
To make the diet not too heavy, start from reducing a little of the usual eating habits you do. For example, from those who ate rice 3 times a day to 2 servings of rice a day. From those who were used to drinking sweet drinks, 4 bottles were reduced to 2-3 bottles per day.
3. Find out physical activities that are suitable for your daily activities
Apart from arranging food, you also have to plan physical activities to manage energy balance in the body. To burn more calories, you can do to help reduce calories and burn more fat through physical activity.
This way you can lose weight faster in a safe way. Adjust the physical activity you will choose from the activities you have. Enter into your activities, such as:
- Sports while watching TV at home.
- Park the vehicle further from your destination building.
- Limit sitting time too long, give your body time for light stretching.
- Select the stairs to go up to the destination rather than take the elevator.
- Do exercise for at least 30 minutes a day with moderate intensity.
4. Consult a doctor or nutritionist
Instead of carelessly dieting so that the results become ineffective and long lasting, it's a good idea to consult a doctor or nutritionist about how to manage a good diet according to your conditions and needs.
Consulting a doctor can also be a good diet preparation because then you can find out if there are metabolic disorders that might affect your body. Certain conditions for certain health problems can make it harder for you to lose weight, such as hormonal disorders, cardiovascular disease, sleep disorders, deviant eating behaviors, or taking certain medications.
If the doctor finds a problem with the body that has the potential to hinder the success of your diet, he can help regulate a better diet so that you still get the best results.
