Everyone wants to be the owner of a good, proportionate figure. But successfully losing weight and getting in shape over the long term can be challenging. There are also many misconceptions about weight loss. Especially the more weight you can lose in a short period of time, the better. But did you actually know that? If you lose weight in the wrong way and make yourself lose weight quickly, it will cause harm.
Losing weight can help reduce your risk of heart attack. But if you lose weight in the wrong way, it can have a negative effect on your heart health as well. Therefore, weight loss should be done gradually and safely.
How to lose weight without risking a heart attack
Reduce processed foods
Processed foods are often high in fat and sodium. This may increase your risk of heart attack. Therefore, you should reduce your intake of processed foods such as ready-made meals, snacks, frozen foods, etc.
Emphasis on eating foods that are high in fiber.
Foods that are high in fiber such as vegetables, fruits, and whole grains. Helps make you feel full faster. Therefore helping to control the amount of calories eaten. It also helps reduce cholesterol and fat levels in the blood.
Exercise increases energy metabolism and reduces body fat. It also helps strengthen the heart muscle. You should exercise at least 30 minutes a day, at least 5 days a week.
Control your weight within the standard range.
The recommended body mass index (BMI) is 18.5-24.9. People with a BMI greater than 25 are considered overweight. And those with a BMI value of more than 30 are considered obese. If the BMI value exceeds the standard, they should reduce their weight to be within the standard range. By consulting a doctor or nutritionist.
In addition to the above methods Other behaviors should be changed. That helps promote heart health, such as refraining from smoking and reducing alcohol consumption. Controls blood pressure and blood sugar levels Get enough sleep, etc.
Gradual and safe weight loss This should not cause rapid weight loss (more than 2 kilograms within 1 week). This will help you lose weight more effectively and reduce your risk of heart attack.
Because in addition to the risk of heart attack, there is also the สมัคร ufabet risk of kidney stones. and bladder as well The optimum weight loss is 0.5-1 kg per 1 week and eat food that provides enough energy, not less than 1200 kilocalories per day.