6 Principles On Effective Weight Loss
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An excessive body fat must be reduced, not only just muscle mass reduction.
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Focusing on eating healthy meals with sufficient consumption of the five food groups which are carbohydrates, proteins, lipids, vitamins and minerals from fruits and vegetables.
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Consuming more low-calorie products and high-fiber foods while reducing the portion of high-calorie meals.
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Avoiding high-fat and oily diets such as deep-fried foods
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To lose weight steadily, the short-term goal of weight reduction is advised to accomplish it gradually, at a rate of 0.5-1 kg/week. And within 6 months, the goal has been defined as a reduction of 5-10% of initial body weight.
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Maintaining a healthy weight for at least 1 year.
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