Many People Are Unaware! Here Are Tips for a Healthy Natural Diet
If you have an ideal body, you probably want to maintain it to stay healthy. And if you have excess weight, you may want to diet in a healthy way without harming your body. The presence of fat in your body is primarily due to an imbalance between calorie intake and calorie expenditure, eventually leading to the dreaded belly fat.
Healthy Natural Dieting Tips
Your ideal body weight can be determined through the Body Mass Index (BMI) calculation. BMI is a standard metric used to categorize individuals into healthy and unhealthy weight groups. BMI compares your weight to your height by dividing your weight in kilograms by the square of your height in meters.
For example, if you weigh 95 kilograms and are 1.65 meters tall, you can calculate your BMI as follows:
1. Square your height: 1.65 x 1.65 = 2.723
2. Divide your weight by the squared height: 95 / 2.723 = 34
Now, compare your BMI (34) to the weight categories below:
- Below 18.5 = Underweight
- 18.5 – 22.9 = Normal weight
- 23 – 29.9 = Overweight (tending toward obesity)
- 30 and above = Obesity
So, your BMI indicates that you are obese.
One of the healthiest ways to diet is naturally or traditionally. It's quite easy to adopt a natural, healthy diet, and in Indonesia, natural ingredients are readily available.
Advantages:
- Cost-effective
- Easily accessible
- Quick, effective results
Here are some tips for a healthy diet to help you maintain your ideal body:
1. Choose Unpolished Rice
One natural way to lose weight is by replacing white rice with brown rice, red rice, or a mixture of both (multi-grain rice). These rice varieties are rich in fiber and complex carbohydrates, which can boost metabolism and burn fat in your body. They also contain fewer calories compared to white rice, making them a healthier choice.
2. Consume Ginger
Ginger is a traditional ingredient that's easy to find and use in your diet. Drinking warm ginger water (2-4 cups a day) can enhance fat burning. Here's how to prepare it:
Ingredients:
- 2 cloves of ginger, lightly roasted
- Green or black tea bag (your choice)
- A pinch of brown sugar or honey
- Lemon slices
Instructions:
1. Brew tea with hot water.
2. Add sliced ginger.
3. Include lemon slices and sweeten with brown sugar or honey to taste.
4. Drink it while it's warm.
Drinking a cup of ginger tea before or after meals regularly can be effective in your weight loss journey.
3. Drink Tea
Tea contains caffeine and catechins, natural antioxidants that can increase energy expenditure and fat burning. It's a healthy beverage known for its antioxidants and minerals. Numerous studies suggest that consuming tea, whether black or green, can boost fat burning and aid in weight loss. Simply pour hot water over tea leaves and enjoy. It works best when combined with regular exercise.
4. Lemon Water
Lemon is a great source of antioxidants. Lemon water is not only refreshing but also beneficial for weight loss. The citric acid in lemon is known to boost metabolism, leading to more calorie burning and better weight management. To prepare lemon water:
- Use warm water.
- Skip the sugar.
- Mix it with ginger.
- Use it as a topping.
- Infused lime water.
5. Use Honey
Research suggests that replacing sucrose with honey can help prevent weight gain. Another study indicates that honey can activate hormones that suppress appetite. However, more research is needed to confirm the benefits of honey for weight loss. Here are some ways to incorporate honey into your diet:
- Use it in cooking.
- Spread it on bread.
- Add it to your milk.
- Mix honey with warm water.
- Make lemon honey tea.
- Combine it with oatmeal.
- Mix honey with cinnamon.
Now, it's time to make positive lifestyle changes for better results:
1. Start Your Day with Breakfast
Eating a healthy breakfast can boost your energy and curb your appetite. Opt for nutritious options like whole-grain cereal with fruits and low-fat milk or yogurt to meet your nutritional needs in the morning.
2. Increase Fruit and Vegetable Intake
Fruits and vegetables are rich in nutrients and fiber, keeping you full for longer.
3. Reduce Portion Sizes
Try eating smaller, more frequent meals rather than one large meal. Don't overdo it, though!
4. Increase Protein Intake
Protein is essential for a healthy body and can help you feel full longer, reducing cravings.
5. Avoid Processed Foods
Excess consumption of processed foods can lead to weight gain due to their high sugar, fat, calorie, and salt content.
6. Stay Hydrated
Drinking more water can help you lose weight by making you feel full and reducing your food intake.
7. Regular Exercise
Exercise can burn calories, boost metabolism, and help you maintain and build muscle mass.
If you find it challenging to lose weight, don't hesitate to consult with a nutritionist or healthcare professional to determine the right approach for your specific needs. These tips for a healthy natural diet can be beneficial for everyone. Good luck on your journey to better health!