Diet Tips for Weight Loss
Introduction
Ideally, healthy weight loss is about 0.5-1 kg per week. Although this may seem slow, it has been proven to be effective in maintaining an ideal weight in the long run.
Dieting for weight loss should be balanced with staying active and physical exercise. Some medications, illnesses and improper diet can lead to unwanted weight gain. In addition to being individualized, achieving your weight loss goals requires a strong commitment and an attitude of enjoying the process, so that you can stick to the diet and healthy lifestyle on a regular basis. Losing weight too quickly can lead to depression, fatigue, hair and skin problems, menstrual disorders, and the YoYo effect (gaining more weight than before the diet).
Disease Risks of Obesity
Obesity has 2 times the risk of coronary heart attack, stroke, diabetes mellitus (diabetes), and hypertension (high blood pressure).
- Obesity has a 3-fold risk of gallstones.
- Obesity has a risk of causing obstruction of breathing while sleeping.
- Obesity has a high risk of cancer. Men are at high risk of colon and prostate gland cancer, while women are at high risk of breast and cervical cancer.
- Obesity is at risk of increasing blood fats and uric acid.
- Obesity can lead to decreased reproductive fertility.
- Obesity can increase the severity of COVID-19.
How to Increase Motivation
- Set goals
- Set realistic targets
- Focus on the process
- Customize diet plans according to each individual's habits
- Keep a weight loss log or journey
- Celebrate success
- Find a supportive community
- Make promises to yourself and stick to them
Keys to Success
- Assessment
- Providing education
- Consent
- Mentoring
- Monitoring
Tips to Achieve Ideal Weight
- Consume balanced nutritious food, in accordance with balanced nutrition guidelines and the contents of my plate (picture of the contents of my plate)
- Consume complex carbohydrates and fiber. Some types of foods that contain fiber and complex carbohydrates are brown rice, whole wheat, and others.
- Increase protein intake as needed
- Eat at least 5 servings of vegetables and fruits
- Limit intake of sugary drinks to almost nothing
- Limit daily consumption of sugar (less than 4 tablespoons), salt (less than 1 teaspoon), and fat (less than 5 tablespoons)
- Set a meal schedule (no skip breakfast)
- Get enough fluids as needed
- Limit TV/video games to less than 2 hours per day
- Be active and regularly do physical exercise at least 150 hours/week
- Improve sleep quality
Monitor Side Effects
- Depression
- Heartburn
- Weakness and fatigue
- Hair loss
- Dry and cracked skin
- Menstrual disorders
- Yo-Yo effect
Cover
Ideal weight is not something that can be obtained quickly. It takes a long process and time to achieve. Therefore, it takes a strong commitment and an attitude of enjoying the process, so that you can follow the diet and healthy lifestyle regularly.
The benefits of weight loss can even be felt before the desired weight is reached. For example, 7% weight loss (7 kg out of 100 kg) reduces the risk of diabetic events, every 1% weight loss, 3% reduction in the risk of obstructive sleep apnea syndrome, and a 7.5 kg loss can reduce 50% of OA knee pain with overweight.
Each person's condition and response to a weight loss program is different. If you have followed various tips, but have not managed to lose weight as targeted, or experience side effects, try to consult the services of a Clinical Nutrition Specialist doctor to determine the right diet and weight loss method according to your health condition.
Reference:
- http://www.p2ptm.kemkes.go.id/
- Amigo I, Fernández-Rodríguez C. Effects of diets and their role in weight control. Psychology, health & medicine. 2007;12:321-7. 10.1080/13548500600621545.
- Kolasa K, Collier D, Cable K. Weight loss strategies that really work. The Journal of family practice. 2010;59:378-85.
- Joy EA. The art and science of weight loss. American Journal of Lifestyle Medicine. 2015;9:78-80. 10.1177/1559827613520107.