How to lose weight effectively?
The key to weight loss is being active and maintaining diet control.
- People with normal metabolic rate
Diet control and regular exercise will lead to weight loss. - People with low metabolic rate
People with low metabolic rate should control their diet and focus on cardio workouts (aerobics, swimming, running, and riding a bicycle) as it will help increase muscle mass.
When choosing an exercise plan, always consider your health condition.
For person with osteoarthritis of knee, aquatic exercises may be
considered. A person with heart disease should consult a doctor about an
appropriate exercise plan.
PLATE MODEL
Healthy balanced diet will help you lose weight and maintain the weight in the long run. Plate model is a good guidance in order to plan for 500-600 calories per meal.
1 meal consists of:
- Vegetables 2 portions: starch 1 portion, low fat protein 1 portion
- Oil 2 teaspoons, sugar 2 teaspoons
- Seasoned with soy sauce 2-3 tablespoons
- Low fat milk 1 glass (240 cc)
- Fruit 1 portion (size of a tennis ball) – except durian which can be consumed only in half portion
You can also add sour and spicy seasoning to the food. Eating all five food groups is essential in order to prevent malnutrition. You should eat 3 meals a day but you can divide the meals into 5-7 smaller meals. This will increase your metabolic rate.
Low calorie foods that make you feel full
- Cook your food by steaming, boiling, grilling
- Avoid fried food, garlic oil, oily food
- Avoid hard-shell nuts
- Avoid sweetened drinks, sugar, honey, condensed-milk, and syrups
The key to maintaining weight loss is exercise, as it will stimulate the body’s metabolism. Therefore, it is important to exercise regularly.
Credit: https://www.bangkokhospital.com/en/content/wrong-way-loss-weight
