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As a certified trainer in woman fitness, of course I understand very well the reasons women want to start a diet, namely: appearance.
Motivation
But you have to remember, besides our appearance, we will also be healthier if our diet is right with balanced nutrition.
when fat in the body decreases:
Cholesterol levels also decrease, away from heart disease, avoid strokes and so on.
What I want to emphasize is,
There is nothing wrong with you starting a diet or a healthy lifestyle.
Because in addition to appearance, of course you will also be healthier.
Those are 2 things money can't buy: health and self-confidence.
You can buy prestige by using branded goods. However, if you have a slim body, use an ordinary brand and you will feel confident everywhere.
You can't buy health, you can only pay for hospital bills. Have you ever been sick and on an IV? does it taste good? already sick, have to spend more money
For women, appearance is everything and as women we tend to weigh more and more often age too.
Are you this weight 5 years ago?
Why does it keep increasing?
You can read the article I have ever titled:
Actually, I have also discussed articles about women's fitness, but I will discuss them gradually here so that you just need to follow them more easily.
do you have enough reason and motivation to be good?
Well Lets do it!
Step 1: Check Body, Accept the Facts and Be self-aware
Check your body first, are you already ideal? I think the ideal woman's weight can be seen from her body fat.
Our initial target is below 25% Body Fat.
for those who don't know body fat, body fat is the level of fat in our body.
The lower the curves of our body as the bones and muscles appear.
Step 2: Mind Set Diet! DIET IS NO 1
As a nutritionist, I will explain the meaning of diet is a dietary arrangement for a specific purpose.
For example, what is your goal? Fat loss? okay we diet until the goal is reached, after the fat loss is reached, the diet pattern will be changed again to maintain it so it is stable.
The correct diet for woman fat loss
The trick is only 1: calorie deficit
Calorie deficit is when we consume less energy or food than our bodies need so that the body will use up energy reserves (fat). So that fat loss occurs.
But the fact is that all this time you have never been controlled, so that the energy intake is excessive and becomes an energy reserve. Your body continues to stock up on energy reserves (fat) as well as finally getting fat and rich now.
In this world, in any case, anything that is excessive, nothing is good, it must be balanced.
Then if I don't eat and the deficit continues to fall faster, don't you?
NOT!
you get fat quickly, your metabolism slows down, you get heavy yo-yo, get sick, your body system is damaged and so on. A diet that does not eat and is too deficit is very dangerous.
For example, you need 1500 calories. Yes, you eat it, just reduce 300 calories to 1200 a day. Don't need 500, just eat 100 calories. That's looking for disease.
REMEMBER YES DO NOT TOO DEFICIT!
The correct way to calculate your calorie needs is
Weight x 30- 300 (if on a diet)
Weight x 30 (maintain)
This is just a rough formula (unless you are a client I usually count in more detail)
For example, if you are a woman weighing 50 kg, then your calorie needs for a stable weight are 1500 calories / day.
If you want a diet, that's 1200 calories / day.
NOTES:
So you have to learn to count calories and eat clean
You can download my application to count calories on Android, there is a database of more than 1000 foods
Diet Mindset
Diet is number 1, because it does not mean weight loss.
Diet is a dietary arrangement to make it healthier. So I want to ask you, do you eat every day? Of course, yes.
If you want to have an ideal body, you have to be tidy every day There are 2-3 messy days that's okay but the next day of course you have to control it.
The term is like tidying up the room, if it is tidied up every day it is clean there is no problem. If left for years, it becomes mold, cockroach, dust.
If it is not tidied up for 2-3 days, because you forgot the room will be a little messy but can still be tidied up.
Well here the concept is, how messy is your room already? if it's really messy, then take care of it!
How long has your weight been out of control? If you've been devoid of obesity for decades, your diet will be longer.
If it's only been 1 year, the diet is faster because it's only 4 kg, for example the excess? when it is ideal, it is cleaned every day if you can eat it. if not so messy again?
When asked if you have to diet for life? my answer is of course yes!
STEP 3: EXERCISE TO STABILIZE A WEIGHT
Just here briefly.
The correct concept of exercise is lifting weights assisted by cardio.
You can lift exercise weights from home or the gym and then help with cardio.
So, for example, if you exercise 1 hour 30 minutes.
Yes, it's been 1 hour playing loads, 3o minutes of cardio.
DO NOT BE TURNED!
if you want to learn the correct cardio method, you can read here:
8 cardio ways to burn fat more effectively.
For sports also 3-4x a week is enough, no need every day.
Step 4: Can you have a good ideal body without having to exercise and maintain a diet?
The answer, of course, cannot.
If possible, hollywood artists who are male or female do not need to maintain a diet and exercise.
Indonesian artists all maintain their diet and exercise.
Even though they have abundant money, But that body shape cannot be bought. So it's fair to everyone. Everyone must maintain and control their own body. We can pay for hospitals and insurance, but health itself cannot be bought and must be taken care of.
So, if there is a supplement that says you can drink this thin without exercising, you can eat this supplement to be thin without having to diet and dietary arrangements. THE ANSWER THERE WAS ALL FAKE!
if there was a drug like that, all rich people and hollywood artists would use it without the need for sports.
The question is, are they still exercising? Yes, it's still routine, of course every week!
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