No Need For Extreme Diet, 7 Habits To Lose Weight According To Nutritionists

Illustration of slim women (Photo: Freepic / rookie_studio)

JAKARTA - Losing weight to 5 kg within one month may sound challenging, but this can be achieved in a healthy and sustainable manner with the right habits. Instant diets and extreme exercise often only provide temporary results.

On the other hand, small changes made every day will bring more permanent results. Here are 7 practical habits that can help lose weight effectively without sacrificing health, as reported by the Times of India page.

1. Start Metabolism With Cold Bath

Cold bathing in the morning can stimulate brown fat activity, which plays a role in burning calories throughout the day. In addition, a cold shower also improves blood circulation, increases energy, and reduces stress. All these factors contribute to increased metabolism and more effective weight loss.

2. Consumption of more Fermentation Food for Special Health

Healthy use is very influential in weight management. Fermented foods such as yogurt, secretariat, and Sauerkraut help increase digestion and reduce bloating. A balanced gut microbiome will improve nutritional absorption and reduce excessive appetite.

3. Follow the Intermittent Fasting Pattern to Burn Fat

Giving the body time to rest from eating continuously can help activate fat burning mode. Intermittent fasting patterns, such as the 16:8 method, help lower insulin levels and encourage fat burning without reducing muscle mass. Eating in a certain time window also increases metabolic flexibility and prevents excessive eating.

4. Food Kuyah Slowly to Prevent excessive eating

Eating too fast often causes excess calorie intake. Eat food slowly and eat consciously helps better digestion and signals fullness to the brain. This habit prevents excessive eating and makes you more satisfied with a smaller portion.

5. Change One Portion Eating With Sup Or Nutritious Smoothie

Replacing one heavy meal with a nutrient-intensive soup or smoothie can help keep calorie intake low. Sups with fat-intensive protein and vegetables or fiber-high smoothie containing fruits, nuts, and seeds make you full longer while at the same time staying healthy.

6. Do Light Movements All Day

Instead of just relying on heavy exercise, adding light activity throughout the day can significantly increase calorie burning. Simple activities such as stretching every hour, walking for a while, or doing some squat while watching TV can have a big impact in the long term.

7. Reduce Stress to Control Eating Lust

High stress often triggers emotional eating and increases the desire for unhealthy foods. Doing calming activities such as meditation, deep breathing, or enjoying time in the open can reduce stress hormone levels and prevent eating habits due to anxiety or boredom.