Everyone wants to live a healthy life. Especially in this pandemic season, the Covid-19 virus is vulnerable to attack people who have low immunity due to being overweight. Therefore, one way to keep the body healthy is to achieve an ideal body weight. This time we will share 6 of the most effective and fast ways to lose weight! Is there any way? Check out the first list below.
1. Do HIIT Exercises
On the first list is the sport of HIIT. Why do you have to do HIIT? And how to do it? According to health experts, exercise HIIT or High Intensity Interval Training become the most effective exercise for diet program and lose weight. Because HIIT is a method of exercise that is done with a fast but intense duration.
Actually, all types of exercise can be done with the HIIT method. For example, jogging for 10 minutes then followed by a sprint or sprint for 40 seconds. Repeat the activity 4 times and you have completed the HIIT workout. But generally, HIIT synonymous with cardio. For example like doing side lunges, jump lunges, jump squats, planks, burpees, and mountain climbers. Of course, each movement has its rules, namely do 20 seconds and rest 10 seconds. Interested in trying it?
2. Stop Eating Sugar and Junk Food
Sugar seems to be the most common flavoring ingredient around us. Drinking tea with added sugar, drinking coffee with added sugar, even white rice contains high sugar levels. Wow, that’s too much trouble! For someone who is running a diet program, it is very important to reduce, or even stop consuming sugar. Why is that? Because in addition to reducing the risk of diabetes, stop eating sugar can also lose weight.
Keep in mind that sugar contains calories that can trigger the hormone ghrelin or the hunger hormone. This can trigger hunger and increase appetite. Very important right? Well, in addition to stopping eating sugar, you also have to stop eating junk food or food that lacks nutritional value.
What is an example? Many well-known culinary brands that sell junk food around us, but we don’t want to mention brands here. However, an example of a food menu junk food are rice and chicken only, french fries, ice cream, hamburger, and pizza. Wow, all delicious huh? Yep, but you have to stop consuming them to make a quick and effective diet.
3. Consumption of Nutritious Food
After abstaining from foods high in sugar and junk food, then the next step is to eat foods high in nutrients, especially foods containing fiber, protein, and healthy fats. These nutritional foods can help burn bad fat and replace it into healthy fat so that it can be a source of energy and lose weight.
Some examples of foods that contain healthy protein are egg whites, yogurt, nuts, soy, seafood, and cheese. While high-fiber foods such as vegetables, fruit, whole grains, wheat, and nuts can make the body feel full longer. While healthy fats are found in olive oil, avocados, and coconut oil. Meanwhile, drinking water before eating can also reduce appetite so you don’t overeat!
4. Fasting intermittent
On the fourth list there is a way of fasting, especially fasting intermittent, what’s that? In general, fasting intermittent is regular short-term fasting to avoid consuming too many calories. There are 3 most popular methods for fasting intermittent. The first is the 16/8 method, eat-stop-eat, and the 5:2 diet. How to?
The 16/8 method is a method that we often encounter from people who are on a diet and avoid overeating. Usually, the perpetrators of this method do not eat breakfast and only eat in a period of 8 hours, for example from 12 noon to 8 pm. While the eating-stop-eating method is a method of fasting without eating all day on the first day, then eating normally on the second day, fasting again on the third day, and taking turns again. So this method does intermittent fasting. And the last method 5:2 regulates the levels of calories that are consumed in the body. So 5 days of normal eating and 2 days of eating only 500-600 calories. Well, that’s 3 methods of fasting intermittent most popular, which one do you choose?
5. Avoid Stress
The next way, of course, is to avoid excessive stress. Because prolonged stress can increase the hormone cortisol which can increase appetite so that it makes the mouth want to always chew food.
Therefore, as much as possible avoid prolonged stress. Even going on an intense diet can also trigger prolonged stress. Then do an effective, safe, and stress-free diet method as we explained in the discussion points this time!
6. Sleep Enough
The last and no less important point is getting enough sleep. Quite meaningful according to the advice of experts regarding the period of sleep. Usually adults need 7-8 hours of sleep per day. So if you do it, the body will burn more calories and is equivalent to the amount of body weight. Wow, so cool!
In addition, getting enough sleep also makes you full for a longer time because it can produce the hormone leptin which reduces excessive appetite. Getting enough sleep can also avoid eating late at night, you know!
Well, that’s the 6 most effective and fast ways to lose weight. Do you know of any other way? If so, let us know in the comments!