Diet Guidance for Dummies!

Losing weight is the most popular target of fitness center members, including Gold’s Gym members of course…but if you intend to lose weight, make sure you know the right facts about dieting to make sure your body change into lean and fit, not skinny.

500 IS YOUR MAX

No, not your credit card limit, it’s the ideal amount of calories you should reduce daily, “Ideally, your calorie intake should be 500 less than your average daily need. An adult male needs up to 2500 calories, while an adult female needs 1800 calories. So you can do the math, 1800-500 calories for female and 2500-500 calories for male,” Stefani Indryasti, SGz, better known as Indry, Gold’s Gym Indonesia Thamrin City club explained. Make sure you hit the target accurately, reduce 500 calories.

MANAGE, NOT REDUCE

The right principal of a diet is not only reducing your portion of every meal but also managing your eating habit. Eating a few spoonfuls of rice with tiny bit of chicken twice a day will only make you anorexic, “The right eating habit is three times a day; morning, noon, and evening, in between every meal time, snack on something healthy,” Indry said. Never skip a mealtime because it will only make you eat morbidly to make up for the missed meal times. Many dieters prefer to skip dinner because “it is too close to bedtime”, when what matters is what you eat for dinner.

SNACK ON!

Eating three times a day with twice snacking times was not just created out of nowhere, but from the fact that our digestion system goes empty (finishes digesting food) 3-4 hours after we eat. However, all digestion organs never stop working. This is when snacks play their important role in making sure our digestion system does not keep grinding in an empty stomach, which could cause the increase of gastric acid (digestion fluid). Snacking is also useful to ensure your blood sugar level stays stable and it also helps you maintain a healthy appetite. Indry added that unhealthy appetite can drive you into charging any food served in front of you.

EVER HEARD OF BODY QUOTA?

Is it true that you should not eat after 7 o’clock in the evening? Looking back to the calorie math above, if your daily calorie diet is 1500 calories and at 5 pm you have already consumed 1300 calories, that means you only need to consume another 200 calories, you are allowed to consume them up until 9 o’clock in the evening, since it does not exceed your 1500 calorie-quota. However, this quota calculation only works if your remaining calories are considered small, if you still ’owe’ 500 calories by 5 pm –for example-, you are indeed advised to not fill in the quota. Tricky, isn’t it? Make sure you consult to a reliable nutritionist in your gym. Gold’s Gym has the best nutritionists to help you with the precise calorie counting.

TEAM LEMON VS TEAM FAT

Lemon and tamarind have a word of mouth reputation to destroy fat. Indry also admits their reputation, “Splash the juice of half a lemon to a cup of warm water and add some honey for flavor. Drink the mixture in the morning, it is effective to improve your metabolism, which will help reduce body fat. As for tamarind, it is also good to help you lose weight if you consume the juice and also the flesh of the fruit as it can work as a mild laxative. Of course if you want a maximum result, you cannot just rely on drinking these drinks. You need proper workout and low-calorie diet programs,” said Indry.   

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