Health Care

Ideal body weight can be achieved by adjusting the intake entrance and exit. Thus, to lose weight, caloric intake or food you need fewer calories than you spend. The best thing is to reduce your meal portions and exercise regularly. The type of aerobic exercise is very useful to burn fat and increase metabolic rate. And the recommended diet is a diet low in fat, carbohydrate simplex lace, high-fiber, high complex carbohydrates, and proteins. Here are tips that you can apply for weight loss:

1. Exercise 3 times a week, each time at least 30 minutes
2. Reduce consumption of white rice, yellow noodles, white bread. You can eat brown rice or whole wheat bread instead of carbohydrates simplex
3.Avoid consumption of fried food and instant foods like sausage, sardines, corned beef, etc.
4.More consumption of fruits and vegetables. Choose fruit that is still fresh and unprocessed
5.More drinking water (at least 8 glasses a day)
6.Geting dinner until 7 pm. If exceed these hours, you can eat fruit or vegetables.
7.Use olive oil in small amounts if you want to saute vegetables

Meanwhile, to gain weight, do the opposite. Caloric intake or food you need more calories than you spend. Some ways that can be done to raise the weight, among others:

1. Eat regularly 3 times a day with more balanced nutrition than usual and added 2 times snacks (biscuits containing cheese and milk, yogurt drinks, fruit juices). Nutrition is a balanced meal a day containing the composition of nutrients (carbohydrates, proteins, fats, vitamins, and minerals) in the quantity and quality to suit the needs of the body to be optimally healthy life.
2.Increasing protein and carbohydrate intake is very good to gain weight. Eat more food sources of energy and protein than normal, such as bread, rice, tubers, fish, meat, soybean cake, tofu.
3.Take an exercise regularly. Several hours after the exercise will usually feel hungry that increase appetite, which is certainly useful to raise the weight. This type of sport does not have a difficult or too heavy. Walk for 30 minutes on a regular basis is enough to maintain body balance.
4.Taking an enough rest so that you are not a lot of energy wasted.
5.Geting a lot of drinking water.

To set the menu and keep the stability of weight gain, we suggest you consult a nutritionist directly. This is because the set menu for weight gain and a lot of calculation requires consideration in accordance with the conditions of each individual.