Lose Weight with 4J Method
JAKARTA, Not a few women who still think that the ideal body shape is thin. In fact, thin is not necessarily healthy. Because, lean mean body weight under normal and usually tend to be malnourished. Recommendations ideal weight is to have a body mass index (BMI) were normal, which means having the composition of fat and muscle are ideal.
"A healthy and slim body shape can be easily owned by everyone with a diet and exercise. diet run to lose weight should also be a healthy diet, not diet "torture the body" that ultimately it can lead to disease, "said Dr. dr. Inge Permadhi, MS, SpGK, clinical nutrition specialist in the event Launch Companion App WRP diet and New Faces in Jakarta some time ago.
According to dr. Inge No 4J should be considered in a healthy diet to have a healthy body, slim, and berbentuk.1. amount
To get the ideal body mass index, amount of food consumed should be adapted to the physical activity per day. Inadequate carbohydrate needs 55-60% of total calories, needs healthy fat <30% of total calories, protein requirements 15% of total calories, as well as vitamin and mineral needs of a healthy food like fruits and vegetables consumed.
"Weigh weight loss is done once a week. But, do at the same time in the morning. Avoid weigh every day, this will only stress you out, "said dr. Inge.
2. type
Food consumed should varies in type, so that fulfilled the needs of carbohydrates, proteins, fats, vitamins, minerals, fiber and fluids needed by the body. In a day should consume 3-4 servings of grains or wheat, 3-4 servings of vegetables and 2-3 servings of fruits, 2-3 servings of animal protein and vegetable, as well as 8 glasses of fluids including water.
Meanwhile, sugar, oil, and salt in the stage that the portion to be restricted in use, which is 4 tablespoons sugar, 1 teaspoon salt and 5 tablespoons of oil.
3. Schedule
One factor that contributed to the success of weight loss is to eat regularly. Eating should be in accordance with the schedule of eating, namely three main meals plus a snack 2-3 times. Time irregular eating potentially disrupting function of the stomach, so that eventually disturb the ideal body mass index.
"Never delay or skip one meal, including breakfast. Get used to always have breakfast every morning. There have been many studies have shown that people who skip meals will be more difficult to lose weight, because her metabolism decreases, "said dr. Inge.4. Kick Cook
To lose weight, food consumption should be dimasuk with "ripe moment" the good and the right, which is processed in a way to be steamed, boiled, steamed, baked goods and reduce eating food prepared by frying.
In addition to undergoing a healthy diet 4 J, do not forget to exercise regularly for at least 30 minutes every day. This combination will make it easier to lose weight and shape.
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