If you are overweight or obese, there are many benefits to losing weight. You don’t have to lose all of those extra kilograms to reap the benefits – losing just 5-10 percent of your body weight can start delivering major health benefits. This article will teach you how to lose weight (bagaimana cara menurunkan berat badan) to help you in reducing your risk of:
- Heart disease, and dying of heart disease
- Type 2 diabetes and its complications
- High blood pressure
- Kidney disease
- Some types of cancers
- A weak bladder (in women)
- The symptoms of arthritis
- Knee problems related to weight
- The symptoms of gastric reflux.
Losing excess weight can also improve:
- The quality of your sleep
- Your breathing.
As well as the health benefits, if you are overweight or obese, losing even a small amount of weight can improve your quality of life. It can make you more mobile and energetic, and improve your self-esteem.
So if you are overweight or obese, there are many great reasons to consider and the manner in how to lose weight (bagaimana cara menurunkan berat badan) is entirely up to you. If you are unsure whether or not you are ready to try, find out about planning for change.
Planning for change
Some people are more prepared to change than others, and this is perfectly normal. If you’re not sure how ready you are, you can find out about the stages of change.
Planning for change is an important part of achieving a healthy weight. Once you’ve set a goal you need to work out how to get there.
Planning may sound complicated but it can be pretty easy. It is not hard to think about or jot down a simple plan to increase your weekly activity and make some changes to what you eat and drink.
For example, say you decide to do two hours of planned, extra physical activity a week. This could be 30 minutes of walking the dog twice a week and an hour’s gardening on Sunday.
You might decide to reduce or change your takeaway food. You might do this by choosing vegetable toppings on pizza rather than extra cheese, ham or salami. Or you might decide to choose rolls, wraps or sandwiches rather than commercially baked or fried foods like fried chicken, battered and fried fish, fried chips or sausage rolls. Or you might eat a salad with dinner instead of having dessert. Maybe on weekends, you’ll decide not to have an alcoholic drink.
But it is important to think about what you can do in advance and write it down. Be honest with yourself. If you don’t do something you planned to do, make another plan. If possible, try to do something extra the next day.
When things haven’t gone according to plan, have a think about what went wrong and what you could do differently next time. Are there some different things you could try?