Did you know if you want to get the body shape you dream of, you can try a natural diet without medication rather than undergo an instant diet program that risks causing side effects and its effectiveness is unclear. Besides being safer, a natural diet without drugs can also provide a number of other health benefits.
A natural diet without drugs is not something that is impossible or difficult to do. The key is discipline and firmness with a commitment to achieving your targeted ideal body weight.
As long as you go through this natural diet program correctly, what you want is sure to be achieved, namely a slim and healthy body shape.
Avoid instant diet programs or extreme diets that have not been proven to be effective and safe, because you can experience a number of serious side effects, including malnutrition, electrolyte disturbances, fatigue, hair loss, muscle problems. In women, extreme diets can also cause menstruation to be abnormal.
This Simple Way Natural Diet Without Medicine
To find out how much weight you must lose, you need to calculate your body mass index (BMI). If the BMI calculation results show that you are overweight, you can apply the natural diet without drugs below to get the ideal body weight:
1. Set the pattern and type of food
During the diet, reduce your eating portions by 10-20%. Eat slowly for at least 20 minutes. This method was effective for suppressing appetite. Eating in a hurry will only make you feel longer to be full, so you tend to overeat.
In addition to regulating portions and meal times, you also need to regulate what foods you need to consume. Choose nutritious foods for diets, for example foods high in protein, fiber, and healthy fats.
Avoid foods that are high in saturated fat and cholesterol, such as processed foods and fast food, and limit foods or drinks high in sugar and calories, such as chocolate, ice cream, and bottled drinks.
2. Diligent in moving and sports
How to diet naturally without drugs must also be supported by lots of physical activity and exercise to burn calories, such as jogging, cardio, or aerobic exercise. Do exercise at least 30 minutes a day.
In addition to losing weight, exercise habits have a variety of benefits for your health, including preventing illness, improving mood, increasing energy, and making sleep quality.
But if you have certain health conditions, such as diabetes, hypertension, or heart disease, it is advisable to consult a doctor first. It aims to determine the type and duration of exercise that is safe for your condition.
3. Get enough rest
Adequate rest and sleep is needed by the body, especially if you want to lose weight. Because, lack of sleep can increase the production of hormones that can make you easily feel hungry, so there is an urge to overeat or snack.
4. Avoid alcohol consumption
Numerous studies state that consuming alcoholic beverages can increase a person’s risk of being obese. This is because the calorie content in alcoholic drinks is quite high.
By not drinking alcoholic beverages, you not only avoid excess weight, but can also prevent various health problems caused by alcohol, such as high blood pressure, stroke, liver damage, and disorders of the heart.
Beyond the natural diet method without slimming drugs above, there are some other tips that you can apply to get the ideal body weight, namely:
- Drink 3 glasses of water about 30 minutes before eating. This will reduce your appetite, thus preventing you from eating too much.
- Avoid skipping breakfast and don’t let yourself be too hungry, because it will only cause you to snack often or overeat later.
- Use smaller plates when eating.
- Keep away from things that can stress you out, because stress can trigger you to often eat snacks.
- Chew gum with mint flavor when there is a desire to snack.
A good and safe diet is done gradually. You are advised to lose weight no more than 0.5 – 1 kilogram per week. If you lose excess weight, it can cause a number of health problems.
Therefore, before you apply the natural diet without drugs above, consult your doctor first. The doctor will explain the safe steps that you can apply to get the body shape you want.